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!
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!
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!
HOW TO MAKE LOW CARB CHICKEN SOUP
So spaghetti squash soup is a great alternative to pasta. I also like to use extra meat in my soups and stews instead of pasta, potatoes, and beans…like my keto chili recipe, and in my chicken pot pie soup.
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 low carb chicken soup!
Another reason I use chicken thighs is because they are fattier and that means they get an A+ in my keto book. Other soups that that use chicken thighs are my chicken enchilada soup and my Thai Chicken 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.
Keto Chicken Noodle Soup
- 1 medium spaghetti squash yield 3 cups or noodles
- 4 tbsp avocado oil (Click here for my favorite brand on Amazon) divided
- 1/2 tsp Kosher 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.
WATCH HOW TO MAKE IT
- You could use 2 chicken breast instead of the chicken thighs if you want lower fat.
- 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.
- 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.