Spaghetti Squash Soup with Sausage


This easy soup is a great way to showcase the versatility of spaghetti squash. Sweet Italian sausage pairs well with the subtle sweetness of the squash. The broth that coats the thin strands of spaghetti squash is flavorful and light.

Spaghetti Squash Soup
Photo: Caitlin Bensel
Active Time:
30 mins
Total Time:
40 mins


  • 1 medium spaghetti squash (3 1/2 lbs.), halved lengthwise and seeded

  • 2 tablespoons extra-virgin olive oil, divided

  • 12 ounces sweet Italian sausage, casings removed

  • 1 medium yellow onion, thinly sliced

  • 4 small carrots, sliced into 1/4-inch-thick rounds

  • 3 medium cloves garlic, minced

  • ¼ teaspoon crushed red pepper

  • 1 ½ cups no-salt-added crushed tomatoes

  • 4 cups unsalted chicken broth

  • 2 cups thinly sliced lacinato kale

  • ¼ teaspoon ground pepper


  1. Preheat oven to 400°F. Rub cut sides of squash with 1 tablespoon oil. Place squash, cut-sides down, on a baking sheet. Roast until tender when pierced with a fork, about 30 minutes. Using a fork, scrape the squash strands into a medium bowl.

  2. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add sausage and cook, using a wooden spoon to break it into small pieces, until browned, about 8 minutes. Add onion, carrots, garlic and crushed red pepper; cook, stirring often, until the onion is just translucent, about 2 minutes. Add tomatoes and broth and bring to a boil over medium-high. Reduce heat to medium-low and simmer, stirring occasionally, until the carrots and onion are almost tender, 5 to 6 minutes. Stir in kale and cook until tender, about 3 minutes. Remove from heat. Season with pepper.

  3. To serve, place 1/2 cup squash strands in each of 6 bowls, reserving the remaining squash strands for another use. Ladle the tomato-sausage soup around the squash in the bowls.

Nutrition Facts (per serving)

263 Calories
10g Fat
30g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups soup & 1/2 cup squash
Calories 263
% Daily Value *
Total Carbohydrate 30g 11%
Dietary Fiber 7g 25%
Total Sugars 12g
Protein 16g 32%
Total Fat 10g 13%
Saturated Fat 3g 15%
Cholesterol 17mg 6%
Vitamin A 9839IU 197%
Sodium 491mg 21%
Potassium 733mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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