Chicken Spaghetti Squash soup

Spaghetti Squash Soup

Spaghetti Squash Soup is an amazingly tasty, flavorsome yet healthy way to meet your daily veggies requirement. It packs a lot of nutrients and protein. The sausage fits nicely with the subtle sweetness of the squash.

Approved for all Ideal Protein phases.

You can use butter and cheese in Maintenance to add more flavors.


  • 2 small spaghetti squash – cut and split lengthwise and seeds removed
  • 2 tbsp. light oil avocado/grapeseed/canola
  • 1 lb. Italian Sausage
  • 1 large yellow onion – chopped
  • 1 medium zucchini – chopped
  • 2 cloves garlic – minced
  • 2 cans (14 ounces) diced tomatoes with their liquid
  • 2 qt. chicken stock or turkey stock
  • 2 tsp. dried basil
  • 2 tsp. dried oregano
  • 1/8 tsp. red pepper flakes (or to taste)
  • 1½ tsp. coarse salt
  • ½ tsp. ground pepper
  • 2 tbsp. butter (for Maintenance)
  • 1 tbsp. apple cider vinegar


Step 1

In a large skillet heat the canola oil over medium heat.

Step 2

Place the spaghetti squash cut side down in the pan and allow it to brown (approximately 5 minutes).

Step 3

Remove and do the same with the second squash.

Step 4

(Note – the above step is optional but the extra browning of the squash adds more flavor to the soup.

Step 5

Place the browned squash in a microwave-safe dish and cover with plastic wrap. Microwave until tender, then set aside to cool

Step 6

Meanwhile, in the same skillet, brown and crumble the Italian sausage over medium/high heat (approximately 7-10 minutes).

Step 7

Add the onion, zucchini, and garlic.

Step 8

Cook, stirring occasionally until the sausage is no longer pink in the center.

Step 9

When the spaghetti squash has cooled enough to handle, scrape the strands of the squash into a large stockpot.

Step 10

Add the sausage mixture, oregano, basil, tomatoes, red pepper flakes, salt, black pepper, and chicken stock. Stir well.

Step 11

Bring the soup to a simmer and cook over low for 20-30 minutes.

Step 12

Stir in the butter (if in Maintenance) and apple cider vinegar.

Step 13

Remove from the heat.

Step 14

Add additional seasoning to taste, if desired.

Step 15

To serve, spoon the soup into bowls and top with Parmesan cheese (for Maintenance).

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