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    Home » Recipes » Low Carb Soups and Stews

    Published: Jan 19, 2023 · Modified: Sep 27, 2023 by Jennifer Banz· 12 Comments

    Keto Chicken Soup with Spaghetti Squash Noodles

    Servings: 6
    |
    Cals: 265
    |
    Fat:
    |
    Carbs: 7
    |
    Fiber: 2
    |
    Protein: 28
    |
    Time: 30 minutes mins
    Jump to Recipe Pin for Later

    This keto chicken soup with Spaghetti Squash Noodles is easy to make and so nutritious.  The rich broth tastes like it cooked for hours, but this low carb chicken soup is ready in about 30 minutes!

    chicken soup with green onions on top
    Contents hide
    1 Ingredients needed
    2 How to make keto chicken soup
    3 Tips for the best low carb chicken soup
    4 Variations
    5 Storage Instructions
    6 Tools to make keto chicken soup
    7 More keto soup recipes
    8 Keto Chicken Soup with Spaghetti Squash Noodles
    8.1 Ingredients
    8.2 Instructions
    8.3 Notes
    8.4 Nutrition per serving

    There is nothing like a bowl of chicken soup on a cold day or when you've come down with a cold.  The warm broth and hearty chicken are such a classic comfort food.  You may think you have to have special ingredients to make a keto friendly soup, but like I explained in my post on Tips to make Low Carb Soups, It is actually really simple to make a keto chicken soup when we make a few swaps from starchy vegetables to less starchy vegetables.

    A lot of chicken soups contain potatoes, pasta noodles, dumplings or grains like barley.  We simply swap those for less starchy vegetables like celery, carrot, and spaghetti squash in this low carb chicken soup recipe.

    Ingredients needed

    This section explains how to choose the best ingredients for this keto chicken soup recipe, what each one does in the recipe, and substitution options. For the printable recipe, see the recipe card below.

    1 medium spaghetti squash - When picking a spaghetti squash, the heavier the better.  We want one medium in size which is about 3-4 pounds.  We want it to yield approximately 3 cups of squash noodles.

    1 tablespoon avocado oil (15 mL) - Olive oil will work as well as canola oil.  I like to use avocado oil for it's high smoke point and neutral flavor.

    1 cup diced celery (100g) - Celery is essential to any chicken soup, in my opinion.  You could even add more for even more veggies in your soup.

    1 cup shredded carrots (60g) - I like to buy already shredded carrots at the grocery store for ease.  You can definitely buy whole carrots and peel and dice them yourself.

    6 boneless skinless chicken thighs - Chicken thighs have the best flavor and since this soup is already so light, I wanted a richer cut of chicken.  If you want a truly healing keto chicken soup, you can boil a whole chicken in 8 cups of water to make your own chicken stock, and then shred the chicken.

    ½ teaspoon kosher salt - I always use kosher salt for my recipes.  If you use table salt, use half as much.

    ½ teaspoon black pepper - This may seem like a lot of pepper, but this makes a lot of soup.

    ½ teaspoon dried basil

    ½ teaspoon dried thyme

    ¼ cup soy sauce (59mL) - I really love the umami flavor the soy sauce brings to this soup.  It really tastes like it has been simmering for hours.  If you need a gluten free alternative, use Tamari.  If you need a soy free alternative, use coconut aminos.

    8 cups chicken broth (2L) - This may seem like a lot of broth, but I really wanted each serving to be a really good size.

    3 scallions - You may be thinking that you will skip these because they are "just another garnish."  They really add amazing flavor to this low carb soup so I wouldn't skip it!

    How to make keto chicken soup

    This section explains how to make this low carb soup recipe step by step. For a full printable recipe, see the recipe card below.

    Step 1 - Make the spaghetti squash noodles: Pre-heat the oven to 425F and line a large baking tray with foil or parchment paper.  Using a sharp knife, poke 1 to 2 holes in the spaghetti squash and place on a microwave safe plate. Microwave for 5 minutes.  Let cool enough to handle.  This step really makes the spaghetti squash easier to cut.

    Using a sharp knife, cut the squash into 1 inch rings and place on the baking pan in a single layer. Roast for 20-25 minutes until tender. When finished cooking, scrape and discard the seeds from the center of the spaghetti squash rings, then shred the squash noodles from the skin.

    Alternatively, you can cut your spaghetti squash into boats and roast them like I did in my Keto Stuffed Spaghetti Squash Recipe.

    a collage of Jennifer making spaghetti squash noodles

    Step 2 - While the squash is in the oven, make the soup: Add the oil to a large heavy bottom pot over medium heat.  Add the celery and carrots and sauté until soft.  About 5 minutes. Add the chicken, season with salt and pepper, and cook for 8 minutes, stirring occasionally.

    chicken carrots and celery cooking in a dutch oven

    Step 3 - Season with basil and thyme and stir in the soy sauce. Use a wooden spoon to scrape any browned bits from the bottom of the pan. Now stir in the chicken broth and let simmer for a few minutes. Finally, stir in the spaghetti squash noodles.

    stirring spaghetti squash noodles into low carb chicken soup

    Step 4 - Serve garnished with sliced green onion.

    keto chicken soup in a white bowl

    Tips for the best low carb chicken soup

    • Easy to cut spaghetti squash: Microwave your spaghetti squash for 5 minutes before cutting to make it so much easier to cut.
    • Chicken breast or chicken thighs: You can use chicken breast, but boneless skinless chicken thighs really give this soup so much flavor.

    Variations

    • Use a whole chicken: For a truly healing keto chicken soup, instead of boneless skinless chicken thighs, you can use a whole chicken to make your own broth.  Simply simmer a whole chicken in 8 cups of water for at least 1 hour.  Make sure to season with salt to taste.  Strain the broth and pull the chicken from the bones.  Discard the bones and skin, or save for chicken bone broth.
    • Use a rotisserie chicken: For an even easier keto chicken soup, pull the chicken from a rotisserie chicken and use that in place of the chicken thighs.
    • Different vegetable noodles: Use zucchini noodles in place of spaghetti squash noodles like in this Chicken Meatball and Zoodle Soup.

    Storage Instructions

    • Store:  This low carb chicken soup can be kept in the refrigerator in an airtight container for up to 4 days.
    • Freeze:  Place the cooked and cooled soup in an airtight freezer safe container (freezer ziptop bags are perfect for this) and freeze for up to 3 months.
    • Meal Prep: I like to divide the soup into air tight meal prep bowls so I can have lunches throughout the week.  Just be sure to consume within 4 days.

    Tools to make keto chicken soup

    • Dutch oven - I love to use a heavy dutch oven for all of my keto soups.  The one I linked here is really nice and a great price.
    • Sharp knife - I love these knives from Global!
    • Baking pan - My favorite sheet pan set

    More keto soup recipes

    • Keto Cheeseburger Soup with Bacon
    • Keto Chicken Enchilada Soup
    • Keto Hamburger Stew
    • Keto Creamy Taco Soup

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    keto chicken soup in a white bowl

    Keto Chicken Soup with Spaghetti Squash Noodles

    This keto chicken soup with Spaghetti Squash Noodles is easy to make and so nutritious.  The rich broth tastes like it cooked for hours, but this low carb chicken soup is ready in about 30 minutes!
    5 from 8 votes
    Course: dinner, Main Course
    Cuisine: American
    Prep Time: 5 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 6
    Calories: 265
    Author: Jennifer Banz

    This post may contain affiliate links

    Ingredients

    • 1 medium spaghetti squash, yield 3 cups of noodles
    • 1 tablespoon avocado oil
    • 1 cup diced celery
    • 1 cup shredded carrots
    • 6 boneless skinless chicken thighs, chopped into 1 inch pieces
    • ½ teaspoon Kosher salt
    • ½ teaspoon fresh cracked black pepper
    • ½ teaspoon dried basil
    • ½ teaspoon dried thyme
    • ¼ cup soy sauce (or Tamari for gluten free)
    • 8 cups chicken broth
    • 3 scallions (green parts only), sliced

    Instructions

    • Pre-heat the oven to 425F and line a large baking tray with foil or parchment paper.  Using a sharp knife, poke 1 to 2 holes in the spaghetti squash and place on a microwave safe plate. Microwave for 5 minutes.  Let cool enough to handle.
    • Using a sharp knife, cut the squash into 1 inch rings and place on the baking pan in a single layer. Roast for 20-25 minutes until tender. When finished cooking, scrape and discard the seeds from the center of the spaghetti squash rings, then shred the squash noodles from the skin.
    • While the squash is cooking, make the soup. Add the oil to a large heavy bottom pot over medium heat.  Add the celery and carrots and sauté until soft.  About 5 minutes. Add the chicken, season with salt and pepper, and cook for 8 minutes, stirring occasionally.
    • Season with basil and thyme and stir in the soy sauce. Use a wooden spoon to scrape any browned bits from the bottom of the pan. Now stir in the chicken broth and let simmer for a few minutes. Finally, stir in the spaghetti squash noodles.
    • Serve with sliced scallions.

    Notes

    • Use a whole chicken: For a truly healing keto chicken soup, instead of boneless skinless chicken thighs, you can use a whole chicken to make your own broth.  Simply simmer a whole chicken in 8 cups of water for at least 1 hour.  Make sure to season with salt to taste.  Strain the broth and pull the chicken from the bones.  Discard the bones and skin, or save for chicken bone broth.
    • Use a rotisserie chicken: For an even easier keto chicken soup, pull the chicken from a rotisserie chicken and use that in place of the chicken thighs.
    • Different vegetable noodles: Use zucchini noodles in place of spaghetti squash noodles like in this Chicken Meatball and Zoodle Soup.
    Servings: 6

    Nutrition per serving

    Calories: 265 | Carbohydrates: 7g | Protein: 28g | Fiber: 2g

    Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.

    Keyword :keto chicken soup, keto chicken soup recipe, recipe for low carb chicken soup

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    Reader Interactions

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      Recipe Reviews




    1. Angela S says

      January 25, 2025 at 6:20 pm

      5 stars
      A hit in my house. My husband loves it; I love it. Our first time to try spaghetti squash. Thanks for this recipe !

      Reply
    2. Cheryl says

      October 16, 2024 at 10:30 pm

      5 stars
      This is The Best Chicken Soup I’ve ever made. So much flavor and loved the spaghetti squash noodles!

      Reply
    3. Hurricane says

      January 27, 2023 at 6:41 am

      5 stars
      Great tip on microwaving the spaghetti squash 5 minutes first, to make it easier to slice… It worked perfectly, and my slices came out nice and even… So simple and the noodles were just the right size for soup… I’ve always cut my squash, length wise for “spaghetti noodles,” -but slicing it this way, makes them shorter and easy to eat with the rest of the soup without having to cut them! I’ve learned some interesting tips from this recipe.

      Reply
    4. Diane says

      January 27, 2023 at 6:34 am

      5 stars
      Oh my goodness this keto chicken soup is really terrific and although I was skeptical about putting the spaghetti squash noodles in, I am absolutely amazed how much it added to the taste and feel of the soup!!(I didn’t miss egg noodles) I followed the recipe, exactly, including the methods for sautéing vegetables, & a different way (to me) of roasting the spaghetti squash in slices… It made a big difference in how the “noodles” came out— great idea!

      Reply
    5. Betsy says

      January 07, 2020 at 11:41 am

      5 stars
      This soup is wonderful! I’ve made it several times and making it again today. It has become my favorite soup. Using spaghetti squash noodles makes it unique and tasty. And the soy sauce gives it a wonderful flavor. Making a double batch, so I can freeze some. Thanks for the recipe.

      Reply
    6. Diane says

      January 27, 2019 at 2:28 pm

      I just wanted to suggest cutting your spaghetti squash width-wise instead of length-wise. It's easier to cut and you get longer strands that way.

      Reply
      • jenniferbanz says

        January 27, 2019 at 3:47 pm

        Great to know, thanks!

        Reply
    7. Serena says

      October 11, 2017 at 11:59 am

      Great idea with the spaghetti squash noodles. Great comfort food!

      Reply
    8. Annemarie @ justalittlebitofbacon says

      October 11, 2017 at 11:43 am

      5 stars
      Your soup looks like some great fall comfort food and I love all the added veggies. I'm with you on the dark meat. That's what I do in my soup too.

      Reply
    9. Suzy says

      October 11, 2017 at 11:42 am

      Love the squash noodles! Brilliant!

      Reply
    10. Jenni LeBaron says

      October 11, 2017 at 10:19 am

      5 stars
      Yum! I love using spaghetti squash in place of noodles. This looks warm and tasty!

      Reply
    11. Maggie Unzueta says

      October 11, 2017 at 10:07 am

      5 stars
      I'm all in favor of low carb. This looks soup looks deliciously comforting.

      Reply

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    Hey there, I'm Jennifer Banz! I’m the creator behind Low Carb with Jennifer and author of the cookbook Live Life Keto.  

    I've been cooking and developing low carb and keto recipes for the past 13 years and it is my goal to bring you the best quality recipes and cooking tutorials possible.

    My recipes reflect my philosophy on cooking...everything needs to be easy, fast, exceptionally delicious, and use common ingredients.

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