There’s something about a bowl of chicken soup that just feels like a warm hug, especially when the weather starts to turn crisp and the days grow shorter. This version, with spaghetti squash as a clever stand-in for noodles, offers a low-carb twist on the classic. It’s like a cozy evening by the fire, with the aroma of simmering herbs and tender chicken dancing through the air—simple, yet somehow extraordinary.
Steps
- Begin by heating olive oil in a large pot over medium heat. Add chopped carrots, celery, and onions, stirring occasionally until the onions become translucent.
- Add chicken breasts or thighs, chicken broth, Italian seasoning, and a bay leaf to the pot. Bring the mixture to a boil, then lower the heat, cover, and let it simmer. If using raw chicken, remove it after half an hour, shred, and return to the pot.
- Preheat your oven to 375°F (191°C) while the soup simmers. Poke holes in the spaghetti squash with a sharp knife, place it on a baking sheet, and bake for 40-60 minutes until slightly resistant when pierced with a fork.
- Once the spaghetti squash has cooked and cooled enough to handle, cut it in half. Use a fork to extract the strands, pulling in the same direction as the strands.
- Remove the bay leaf from the soup and mix in the spaghetti squash strands. Season with salt and pepper to taste, and garnish with fresh parsley if desired.
Ingredients
- Olive oil (for sautéing)
- Carrots
- Celery
- Onion
- Chicken breasts or boneless chicken thighs (raw or pre-cooked)
- Chicken broth (preferably reduced sodium or homemade)
- Italian seasoning
- Bay leaf
- Sea salt
- Black pepper
- Spaghetti squash (half of a squash, about 3 cups of strands)
Nutritional Values
Calories: 1200 kcal | Fat: 42g | Protein: 148.8g | Total Carbs: 70.8g | Net Carbs: 58.8g | Fiber: 12g | Sugar: 20.4g
FAQ
- Can I substitute the vegetables in this keto chicken soup recipe?
- Yes, you can substitute the vegetables to suit your taste or dietary needs. While the classic combination includes carrots, celery, and onions, you might consider adding peas, zucchini, bell peppers, or cauliflower florets. Keep in mind that some vegetables may not strictly align with a keto diet.
- How do I prepare the spaghetti squash for the soup?
- To prepare the spaghetti squash, preheat your oven to 375 degrees F (191 degrees C). Poke holes in the squash using a sharp knife, place it on a baking sheet, and bake for 40-60 minutes. The squash should be tender enough for a knife to pierce the skin easily with slight resistance. Once cooked and cooled, slice it in half and use a fork to scoop out the strands.
- Can this soup be made in a slow cooker?
- Yes, the soup can be adapted for a slow cooker. However, to avoid the spaghetti squash noodles becoming mushy, it is recommended to add them towards the end of the cooking process.
- How should I store and reheat leftover keto chicken soup?
- Store the soup in an airtight container in the refrigerator for up to five days. For reheating, you can warm it on the stove or use a microwave until it’s hot. If you plan to freeze the soup, consider using flat zip-top bags or souper cubes for easy portioning and space-saving.
- What nutritional difference does it make if I omit the spaghetti squash?
- Omitting the spaghetti squash will decrease the carbohydrate content. For precise nutritional information without the squash, you can use the Wholesome Yum App to modify the recipe and check the updated nutrition facts.
Tips
- When preparing the spaghetti squash, avoid overcooking it to ensure the strands maintain a firm texture and don’t become mushy.
- If using raw chicken in the soup, shred it once it’s tender and return it to the pot for enhanced flavor and texture.
- Consider preparing the spaghetti squash ahead of time or making the entire soup in advance, as it stores well and can be easily reheated for a quick meal.
- For those using a crockpot, add the spaghetti squash noodles towards the end of cooking to prevent them from becoming too soft.
Equipment
- Dutch Oven or Large Pot – Essential for sautéing vegetables and simmering the soup.
- Baking Sheet – Used for baking the spaghetti squash.
- Sharp Knife – Necessary for poking holes in the spaghetti squash before baking.
- Fork – Used to scoop out the strands of the spaghetti squash.
- Airtight Containers – Useful for storing leftover soup in the refrigerator or freezer.
