Keto Chicken Soup with Spaghetti Squash Recipe

Warm, comforting, and surprisingly light, Keto Chicken Soup with Spaghetti Squash is the perfect low-carb alternative to classic chicken noodle soup. Instead of traditional noodles, tender strands of spaghetti squash soak up the rich, savory broth while keeping the soup keto-friendly and gluten-free. This recipe delivers all the cozy flavors you crave without the carb overload, making it ideal for weeknight dinners, meal prep, or healing comfort food.

Why This Keto Chicken Soup Works

Traditional chicken soup relies heavily on noodles or rice, which are high in carbohydrates. Spaghetti squash naturally mimics the texture of noodles while staying low in net carbs. Combined with protein-rich chicken, healthy fats, and aromatic vegetables, this soup is filling, nourishing, and fully compliant with a ketogenic lifestyle.

Ingredients You’ll Need

• 1 medium spaghetti squash
• 1½ pounds bone-in or boneless chicken thighs or breasts
• 2 tablespoons olive oil or butter
• 1 small onion, finely diced
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 6 cups chicken broth (low-carb, no sugar added)
• 1 teaspoon sea salt (adjust to taste)
• ½ teaspoon black pepper
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• ¼ teaspoon turmeric (optional, for color and warmth)
• 1 bay leaf
• 1 tablespoon fresh lemon juice (optional)
• Fresh parsley for garnish

Preparing the Spaghetti Squash

Step 1: Roast the Squash

Preheat your oven to 400°F (200°C). Carefully slice the spaghetti squash lengthwise and scoop out the seeds. Drizzle with olive oil and lightly salt the cut sides. Place cut-side down on a baking sheet and roast for 35–45 minutes, until fork-tender.

Step 2: Shred into “Noodles”

Once cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Set aside. Do not overcook the squash, as mushy strands won’t hold up well in soup.

Making the Keto Chicken Soup Base

Step 1: Sauté the Aromatics

In a large soup pot or Dutch oven, heat olive oil or butter over medium heat. Add the diced onion and celery, sautéing for 4–5 minutes until softened. Add the garlic and cook for 30 seconds until fragrant.

Step 2: Add Chicken and Seasonings

Place the chicken directly into the pot. Sprinkle with salt, pepper, thyme, oregano, and turmeric, and add the bay leaf. Stir gently to coat the chicken with aromatics.

Step 3: Add Broth and Simmer

Pour in the chicken broth and bring to a gentle boil. Reduce the heat to low, cover, and simmer for 25–30 minutes, or until the chicken is fully cooked and tender.

Shredding and Assembling the Soup

Step 1: Shred the Chicken

Remove the chicken from the pot and place it on a cutting board. Shred using two forks, discarding bones if using bone-in chicken.

Step 2: Return Chicken to the Pot

Add the shredded chicken back into the soup. Stir well to distribute evenly.

Step 3: Add Spaghetti Squash

Gently fold in the cooked spaghetti squash strands. Simmer uncovered for 5–7 minutes, just long enough for the squash to absorb the flavors of the broth.

Step 4: Finish and Adjust Flavor

Remove the bay leaf. Taste and adjust seasoning if needed. Add lemon juice for brightness if desired.

Tips for the Best Keto Chicken Soup

• Use chicken thighs for extra richness and fat, ideal for keto
• Keep the broth low-sodium so you can control seasoning
• Add spaghetti squash at the end to prevent over-softening
• For extra fat, stir in a tablespoon of butter before serving
• Store squash and soup separately for meal prep if possible

Optional Keto-Friendly Add-Ins

Creamy Version

Stir in ¼ cup heavy cream or coconut cream for a richer, creamy broth.

Extra Veggies

Add small amounts of zucchini, spinach, or mushrooms for variety while staying low-carb.

Herb Boost

Fresh dill, rosemary, or thyme can elevate the soup’s aroma and depth.

Serving Suggestions

Serve hot with:

• Keto biscuits or almond flour crackers
• A side of avocado slices
• A drizzle of olive oil or chili oil on top
• Fresh parsley or green onions for garnish

Storage and Reheating

Refrigeration

Store in an airtight container in the refrigerator for up to 4 days.

Freezing

Freeze without the spaghetti squash for the best texture. Add freshly cooked squash when reheating.

Reheating

Reheat gently on the stovetop over low heat. Avoid boiling to keep the squash from breaking down.

Nutritional Benefits

This soup is high in protein, moderate in healthy fats, and low in net carbs. Spaghetti squash adds fiber and volume without spiking blood sugar, making it suitable for keto, low-carb, and gluten-free diets.

Frequently Asked Questions

Is spaghetti squash keto-friendly?

Yes, in moderation. Spaghetti squash is lower in carbs than pasta and fits well into a keto diet when portioned properly.

Can I use rotisserie chicken?

Absolutely. Add shredded rotisserie chicken during the final simmer step to save time.

How many carbs are in keto chicken soup with spaghetti squash?

Exact carbs vary by portion, but this soup is typically around 6–8 net carbs per serving when made as written.

Can I make this in a slow cooker?

Yes. Add all ingredients except spaghetti squash and cook on low for 6–7 hours. Shred chicken, then stir in cooked squash before serving.

Does this soup taste like traditional chicken noodle soup?

It delivers the same comforting flavor profile, with spaghetti squash providing a surprisingly similar noodle-like texture.

Final Thoughts

Keto Chicken Soup with Spaghetti Squash proves you don’t need noodles to enjoy a classic comfort dish. It’s warm, satisfying, and nourishing, making it perfect for cold days, meal prep, or anyone following a low-carb lifestyle. Once you try it, this recipe is sure to become a staple in your keto kitchen.