Low Carb Chicken Soup with Spaghetti Squash Noodles A veggie packed low carb soup for that warm and comforting feeling this Fall. Spaghetti squash provide the noodles without all of those pesky carbs!

low carb chicken soup

It is soup season and this Low Carb Chicken Soup is the ultimate Fall comfort food.  Instead of traditional noodles, this recipe uses spaghetti squash noodles.  It adds an extra dose of veggies making this low carb soup so nutritious!

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I have nothing against making chicken soup from a whole chicken, de-boning the chicken, and making your own chicken stock like Ina Garten…but that ain’t me.  I love shortcuts anywhere I can find them and this low carb soup is no exception.

I’ll watch traditional chicken noodle soup get made all day on TV, though!


So spaghetti squash soup is a great alternative to pasta.  I talked about this in my post for 5 Low Carb Substitutes for Pasta.  I love the texture of the spaghetti squash and it gives the soup some body.


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I roasted my spaghetti squash in the oven at 460F.  That high of a temperature makes the squash cook faster, of course, and it also gives it a yummy roasted flavor instead of just being steamed.  To make my squash easier to cut, I put it in the microwave for 5 minutes before I roasted it.  I found this trick after my acorn squash accident of 2014 where I almost sliced my finger off.

For this version of low carb soup, I used  boneless skinless chicken thighs.  Chicken thighs have so much flavor and I just can’t fathom the thought of dry chicken breast in my chicken soup!  Another reason I use chicken thighs is because they are fattier and that means they get an A+ in my keto book.

low carb soup


While my spaghetti squash was baking in the oven, I sautéed the carrots and celery in my oil.  Then I added my chicken stock and the chicken thighs.  I cooked them in the stock until they were done, then I removed them, chopped them up, and added them back in.  This took about 20 minutes.

I have a trick that gives this low carb soup such a good flavor.  I used lite soy sauce instead of salt.  It gives such an amazing umami flavor that I just cannot get enough of in this soup!  The chicken stock I used was already salty enough, so I really didn’t need much added salt.  If yours is low sodium chicken stock, then you will want to use salt and soy sauce, to your taste.


low carb chicken soup


In addition to this yummy low carb soup, I have Low carb Zuppa Toscana Soup and Cream of Cauliflower Soup that you should definitely check out!

If you are in the mood for more chicken thigh recipes, check out my recipe for Chicken Cauliflower Fried rice casserole, or Brown Stew Chicken!


A bowl of low carb chicken noodle soup with green onion on top

Low Carb Chicken Soup

This low carb chicken soup with Spaghetti Squash Noodles is veggie packed and so nutritious!  I included lots of yummy veggies like celery, carrots, and spaghetti squash.  This soup is easy to make with lots of shortcuts.
5 from 1 vote
Course: dinner, Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6
Calories: 300kcal


  • 1 medium spaghetti squash yield 3 cups or noodles
  • 4 tbsp Avocado oil (or favorite cooking oil) divided
  • 1/2 tsp Salt
  • 1 cup celery diced
  • 1 cup carrots diced
  • 8 cups chicken stock
  • 6 boneless skin-less chicken thighs
  • 1/4 cup lite soy sauce (or coconut aminos)
  • 1/2 tso dried basil
  • 1/2 tsp dried thyme
  • 1/2 tsp fresh cracked black pepper
  • 6 scallions (green parts only) sliced


  • Pre-heat the oven to 460F.  Using a fork, poke holes in the spaghetti squash and microwave for 5 minutes.  Let cool enough to handle.
  • Cut the squash in half lengthwise, remove the seeds, and brush each side with  1 tbsp of avocado oil and season with 1/4 tsp of salt.  Place face down on a baking sheet and roast for 20-25 minutes until tender.
  • While the squash is cooking, add the remaining oil to a large heavy bottom pot over medium heat.  Add the celery and carrots and sauté until soft.  About 10 minutes.
  • Add the broth, basil, thyme, pepper, soy sauce, and the chicken to the pot and let simmer for 20 minutes or until the chicken is cooked through.  Remove the chicken from the pot, cut into small chunks, and add back to the pot.  Shred the spaghetti squash into "noodles" and add to the pot.
  • Serve with sliced scallions.


  1. You could use 2 chicken breast instead of the chicken thighs if you want lower fat.
  2. I used avocado oil but you could use any other cooking fat that can withstand high heat.  I would recommend coconut oil or animal fat.  Olive oil is not recommended.
  3. If your stock is low sodium, you may need to add more salt to the soup, in addition to the soy sauce.  I used lite soy sauce (lower sodium).  If you use regular soy sauce, you would need less.  I would start with 2 tablespoons and work your way up.  
For 1/6th of recipe: 300 cal / 19g fat / 5.6g carbs / 1.6g fiber / 34g protein


Calories: 300kcal
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    • Diane
    • January 27, 2019

    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.

      • jenniferbanz
      • January 27, 2019

      Great to know, thanks!

    • Serena
    • October 11, 2017

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

  1. 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.

    • Suzy
    • October 11, 2017

    Love the squash noodles! Brilliant!

  2. Reply

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

  3. Reply

    I’m all in favor of low carb. This looks soup looks deliciously comforting.

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