There’s a moment every fall when the craving for a hearty, steaming bowl of soup collides with the desire to eat a little lighter. I found myself staring at a beautiful spaghetti squash, tired of the usual “pasta” substitute, and dreaming of something more comforting. What if I could take all the cozy, robust flavors of a classic Italian wedding soup; the savory sausage, the tender beans, the nutritious greens; but use the delicate, noodle like strands of roasted squash as the star? This Spaghetti Squash Soup was the delicious answer. It’s a celebration of the season in a bowl: incredibly satisfying yet surprisingly light, packed with vegetables, and full of complex, warming spices that make it feel like a special occasion, even on a simple weeknight.
This soup is a beautiful symphony of textures and deep, layered flavors. The broth is rich, savory, and slightly tangy from the fire roasted tomatoes and tomato paste, with a warm, mysterious background note thanks to a hint of cinnamon and cumin; a secret trick that makes everyone ask, “What is in this?” The spicy Italian sausage adds a hearty, peppery bite and richness, while the white beans provide a creamy, comforting base. The star, the spaghetti squash, is tender but retains a slight pleasant, al dente like texture that mimics noodles perfectly, making each spoonful fun to eat. Finally, the Swiss chard wilts into silky ribbons, adding a pop of color and earthiness. It’s a bowl that manages to be both luxuriously hearty and vibrantly fresh at the same time.
Expert Tips & Tricks for the Best Soup
- Don’t Skip Roasting the Squash: Roasting the squash cut side down is non negotiable. It concentrates the squash’s natural sweetness and gives the “noodles” a much better, less watery texture than steaming or microwaving. That caramelized flavor is the foundation of the soup.
- The Spice Blend is Key: That pinch of cinnamon might seem unusual, but trust the process! Combined with the cumin, it creates a deeply complex, warming flavor profile that makes this soup stand out. It shouldn’t taste like cinnamon, just wonderfully spiced and comforting.
- Brown the Sausage Well: Take the time to get a good, light brown crust on the sausage crumbles before adding the onions. This Maillard reaction builds a ton of savory, meaty flavor that will infuse the entire pot of soup.
Make Ahead, Storage & Freezing
- Meal Prep Magic: You can roast the spaghetti squash and cook/slice the sausage 2-3 days in advance. Store them separately in airtight containers in the fridge. Assemble the soup when ready, which will cut your active cooking time in half.
- Storage & Reheating: Store cooled leftovers in an airtight container in the refrigerator for up to 4 days. The flavors meld and improve! Reheat gently in a saucepan over medium low heat. The squash will soften further, but the soup will still be delicious.
- Freezing Instructions: This soup freezes quite well for up to 3 months. For the best texture upon thawing, freeze the soup without the Swiss chard. Add freshly chopped chard when you reheat. Thaw overnight in the fridge and reheat on the stovetop.
Step by Step Instructions
1Roast the Squash: Preheat your oven to 400°F. Line a baking sheet with parchment paper. Drizzle the cut sides of 1 halved and seeded spaghetti squash with 1 tablespoon of olive oil. Place cut side down on the sheet and roast for 30-40 minutes, until fork tender. Let cool slightly, then use a fork to scrape all the strands into a bowl. Set aside.
2Brown the Sausage: While the squash roasts, heat 1 tablespoon of olive oil in a large Dutch oven or soup pot over medium high heat. Add 12 ounces of spicy Italian sausage (casings removed), breaking it up with a wooden spoon. Cook until browned, 5-7 minutes. Season with a pinch of salt and black pepper.
3Sauté the Aromatics: Reduce heat to medium. Add 1 diced yellow onion to the pot and cook until softened, 3-5 minutes. Add 4 minced garlic cloves and cook for 1 more minute until fragrant.
4Build the Broth: To the pot, add one 28 ounce can of fire roasted tomatoes (with their juices), 2 tablespoons of tomato paste, 4 cups of chicken stock, 1/4 teaspoon each of ground cumin, cinnamon, dried oregano, crushed red pepper, white pepper, and black pepper. Stir well, scraping up any browned bits from the bottom of the pot.
5Simmer: Bring the soup to a boil, then reduce heat to low, cover, and let it simmer for 10-15 minutes to allow the flavors to marry.
6Finish the Soup: Increase heat to medium low. Stir in 2 cups of roughly chopped Swiss chard, one 15 ounce can of drained white beans (like cannellini or Great Northern), and all of the roasted spaghetti squash strands. Cook for 8-10 more minutes, just until the chard is wilted and tender.
7Serve: Taste and adjust seasoning with salt and pepper. Ladle into bowls and garnish with chopped fresh sage if desired. Serve hot.
Ingredient Substitutions
- Gluten Free: This recipe is naturally gluten free. Double check that your sausage, chicken stock, and all canned goods are certified gluten free.
- Dairy Free: This soup is naturally dairy free as written.
- For the Sausage: Use mild Italian sausage if you prefer less heat. For a lighter option, ground turkey or chicken works; just add 1/2 tsp of fennel seeds and a pinch more red pepper flakes to mimic Italian sausage flavor. For a plant based version, use a vegan Italian style sausage or seasoned lentils.
- For the Greens: Swiss chard can be replaced with kale (remove tough stems) or fresh spinach (add in the last 2 minutes of cooking).
- For the Beans: Any white bean works: cannellini, Great Northern, or navy beans. Chickpeas would also be a fine, heartier substitute.
Serving Suggestions
This soup is a complete, balanced meal on its own! For the ultimate cozy experience, serve it with a wedge of warm, crusty bread or garlic breadsticks for dipping. A simple side salad with a sharp vinaigrette (like an arugula salad with lemon) provides a perfect fresh contrast. For a heartier touch, sprinkle each bowl with grated Parmesan or Pecorino Romano cheese. The perfect beverage pairing is a medium bodied red wine like a Sangiovese or Chianti, a crisp Italian lager, or a sparkling water with a twist of orange.
Frequently Asked Questions
- Q: Can I cook the spaghetti squash in the microwave to save time?
- A: You can, but I don’t recommend it for this recipe. Microwaving steams the squash, making it much more watery and less flavorful. Roasting concentrates the flavor and gives the strands a better texture that holds up in soup. If you must, pierce the whole squash, microwave for 10-15 minutes until tender, then halve, seed, and scrape.
- Q: My soup is too thick/thin. How can I adjust it?
- A: The soup thickens as it sits because the squash releases some starch. If it’s too thick, simply stir in an extra 1/2 to 1 cup of chicken broth or water until it reaches your desired consistency. If it’s too thin, let it simmer uncovered for an additional 5-10 minutes to reduce.
- Q: Can I make this in a slow cooker or Instant Pot?
- A: Slow Cooker: Brown sausage and sauté onions/garlic on the stovetop first. Add to the slow cooker with all remaining ingredients except the squash, chard, and beans. Cook on LOW for 6-8 hours. Stir in squash, beans, and chard in the last 30 minutes. Instant Pot: Use Sauté function for steps 2 & 3. Add broth and tomatoes (step 4), but do not add the roasted squash yet. Pressure cook on HIGH for 10 minutes, Quick Release. Stir in the pre roasted squash, beans, and chard, and use Sauté function to warm through.
Recommended Equipment
- Large Dutch Oven or Heavy Soup Pot (6-8 Quart): For browning, simmering, and holding all the ingredients comfortably.
- Sturdy Baking Sheet & Parchment Paper: For roasting the spaghetti squash without sticking.
- Sharp Chef’s Knife & Large Cutting Board: Essential for safely halving the tough squash and prepping vegetables.
- Wooden Spoon or Spatula: For breaking up sausage and stirring the soup.
- Forks (for shredding): Two regular forks are the perfect tools for easily scraping the roasted squash into “noodles.”
Cozy Spaghetti Squash Soup with Italian Sausage
Ingredients
- 1 medium spaghetti squash about 3 lbs, halved lengthwise and seeded
- 2 tablespoons extra virgin olive oil divided
- 12 ounces spicy Italian sausage casings removed
- 1 medium yellow onion diced
- 4 cloves garlic minced
- 1 28 oz can whole fire roasted tomatoes, undrained
- 2 tablespoons tomato paste
- 4 cups chicken broth
- 1/4 teaspoon ground cumin
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon dried oregano
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon ground white pepper
- Freshly ground black pepper to taste
- Kosher salt to taste
- 2 cups Swiss chard roughly chopped (stems removed)
- 1 15 oz can white beans (cannellini or Great Northern), drained and rinsed
- Chopped fresh sage or parsley for garnish (optional)
Instructions
- Roast Squash: Preheat oven to 400°F. Drizzle cut sides of squash with 1 tbsp olive oil. Place cut side down on a parchment lined baking sheet. Roast 30-40 min until tender. Let cool, then scrape strands with a fork into a bowl. Set aside.
- Cook Sausage: In a large Dutch oven, heat remaining 1 tbsp oil over medium high heat. Add sausage, break it up, and cook until browned, 5-7 min. Season with a pinch of salt and pepper.
- Sauté Veggies: Add onion to the pot. Cook over medium heat until soft, 3-5 min. Add garlic; cook 1 min more.
- Make Broth: Add tomatoes (crush with your hands or a spoon as you add them), tomato paste, chicken broth, cumin, cinnamon, oregano, red pepper flakes, white pepper, and several grinds of black pepper. Stir well.
- Simmer: Bring to a boil, then reduce heat to low, cover, and simmer for 10-15 minutes.
- Finish Soup: Stir in the Swiss chard, drained beans, and all of the roasted spaghetti squash. Cook over medium low heat for 8-10 minutes, until chard is wilted and tender.
- Serve: Taste and season with additional salt and pepper if needed. Ladle into bowls and garnish with fresh sage or parsley.
