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Overhead view of spaghetti squash soup in a bowl.

Italian Spaghetti Squash Soup

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5 from 4 reviews

  • Author: Lexi
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Diet: Vegan


This creamy, flavorful spaghetti squash soup creates naturally gluten free noodles that pair with swiss chard, carrots, and celery in an herby tomato-based broth. Packed with nutritious vegetables and Italian-inspired flavor, this is a great soup for the fall and winter.


Units Scale
  • 1 medium (2.5 lb or 1.1 kg) spaghetti squash
  • 1/4 cup + 1 tablespoon olive oil, divided
  • 1 yellow onion, diced (~1 1/2 cups)
  • 1 tablespoon fresh garlic, minced (2-3 large cloves)
  • 1 cup diced carrots
  • 1 cup thinly sliced celery
  • 8 cups vegetable broth
  • 2 14.5 ounce cans diced tomatoes
  • 2 tablespoons tomato paste
  • 3 tablespoons all purpose flour (gluten free or regular)
  • 1 tablespoon dried Italian seasoning blend
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon freshly squeezed lemon juice
  • 4 cups chopped Swiss chard
  • 1/4 cup chopped fresh parsley
  • 1/3 cup vegan or regular grated parmesan, divided


  1. Preheat oven to 400˚F / 205˚C. Slice the spaghetti squash in half lengthwise, then scoop out the seeds with a spoon.
  2. Brush each half of the spaghetti squash with 1 tablespoon of olive oil and season with some salt and pepper.

  3. Place the squash cut side down on a parchment paper-lined baking sheet, and use a fork to poke some holes in the back of the squash (this helps release steam in the oven). 
  4. Roast the squash for 30 minutes or until the squash is fork tender. Remove from the oven, let cool for a few minutes, then flip and use two forks to pull the squash away from the skin. Set your spaghetti squash "noodles" aside.
  5. While the squash is roasting, add 1/4 cup of olive oil to a large pot over medium heat. Once the oil is heated, add the onions and garlic and sauté for 5 minutes, then stir in the carrots and celery and cook for another 5 minutes.
  6. Stir in tomato paste, Italian herbs, salt, and pepper, then stir in the flour and cook for 1-2 minutes.

  7. Add the broth and tomatoes and bring soup to a boil, then reduce heat to low and simmer for 20 minutes.
  8. After 20 minutes, transfer the soup to a heat safe blender, add lemon juice, and blend until smooth.

  9. Pour the soup back into the pot and stir in the Swiss chard, parsley, spaghetti squash “noodles”, and parmesan. Cook for 8-10 minutes on medium low heat just until the greens have wilted.


Swiss chard: Feel free to substitute with lacinato kale, spinach, collard greens or another leafy green of choice. 

Italian seasoning: If you don't have any of the blend, you can also use 1 tablespoon total of a mixture of dried basil, parsley and oregano instead.

Flour: A small amount of flour helps thicken up the broth for a super creamy soup without added dairy. Gluten free or regular AP flour both work. If you would prefer a thinner broth, you can leave it out. 

You can still make this soup without a blender. If you don't have a blender or would prefer to skip this step, simply add the squash, swiss chard, parsley and parmesan straight to the soup. 

Storage: store leftovers in an airtight container for up to a week. Reheat in the microwave or on stovetop.

Freezer: let the soup cool completely before transferring to a freezer safe container. You can freeze for up to 6 months. Defrost in the refrigerator overnight, then heat in a pot over low until fully warmed.

  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Category: Soups
  • Method: Stovetop
  • Cuisine: American


  • Serving Size: 1 Bowl
  • Calories: 305
  • Sugar: 19.4 g
  • Sodium: 1465.4 mg
  • Fat: 15.4 g
  • Carbohydrates: 40.6 g
  • Fiber: 8.5 g
  • Protein: 7.6 g