This keto sausage and kale soup recipe brings the essence of Italy right to your bowl, offering a comforting, satisfying, and easy-to-make meal that aligns with low-carb lifestyles. Flavors of sweet Italian sausage mingle with savory herbs and garlic, rounded out with onion and a dash of red wine vinegar. Carrots and emerald kale add gorgeous color and, combined with the cauliflower, loads of nutrition. It’s a delightful and healthy way to enjoy a warm, wholesome bowl of soup, perfect for chilly days.
Why This Soup Works
Traditional soup recipes often rely on high-carb ingredients like noodles, rice, and potatoes to create a filling meal. This keto version swaps out those carb-heavy components for cauliflower, maintaining a hearty texture without compromising your low-carb goals. A healthy dose of heavy cream adds extra richness and filling fats, while the bacon and spices make sure that the flavor doesn’t disappoint.
This recipe is inspired by the classic Italian soup, Zuppa Toscana, which traditionally includes potatoes or white beans. This keto-friendly adaptation eliminates those ingredients while retaining the authentic flavors and comforting qualities of the original.
Ingredients for Keto Sausage and Kale Soup
Here’s what you’ll need to create this flavorful and nutritious soup:
- 1 lb. Ground Sweet Italian Sausage: Choose a sausage with no added sugars to keep it keto-friendly. Hot Italian sausage can be used for a spicier flavor.
- 1 Tbsp. Butter: Adds richness and flavor to the base of the soup.
- 1 Medium Yellow Onion, Chopped: Provides a sweet, savory base for the soup.
- 1 Medium Carrot, Peeled and Diced: Adds a touch of sweetness and color.
- 2 Cloves Garlic, Crushed: Adds aromatic warmth and enhances the soup’s savory profile.
- 2 Tbsp. Red Wine Vinegar: Adds a tangy depth to the soup, deglazing the pot and lifting flavors.
- 1 tsp. Dried Oregano: Contributes to the classic Italian flavor profile.
- 1 tsp. Dried Basil: Enhances the herbal notes of the soup.
- 1 tsp. Dried Rubbed Sage: Adds an earthy and savory element.
- ¼ - ½ tsp. Crushed Red Pepper Flakes: Adds a pop of heat to the soup. Adjust to your spice preference.
- 4 Cups Low-Sodium Chicken Broth: Forms the liquid base of the soup. Bone broth is a recommended alternative for added nutrients.
- 1 Cup Heavy Cream: Adds luxurious creaminess and rounds out the flavors. Coconut milk can be used for a dairy-free option.
- ½ Medium Head Cauliflower, Cut into Small Florets: Acts as a low-carb alternative to potatoes, giving the soup body and creaminess without heaviness. Frozen cauliflower is recommended to prevent mushiness.
- 3 Cups Kale, Chopped: Adds color, texture, and nutrients. Spinach can be substituted, though it will wilt more completely.
- ½ - 1 tsp. Sea Salt or to Taste: Enhances the flavors of the soup. Adjust to your preference, considering the salt content of the broth.
- ½ tsp. Black Pepper: Adds a touch of spice and depth.
- Optional: Bacon: Fry bacon for 8-10 minutes or until crisp. Drain and set aside. Reserve the bacon drippings in the pot.
Step-by-Step Instructions
Here’s how to make this easy and delicious keto sausage and kale soup:
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- Brown the Sausage: Heat a large saucepan or Dutch oven over medium-high heat. Add the ground sausage, breaking up the meat with a spoon. Cook, stirring occasionally, until browned and cooked through, about 5 minutes. Using a slotted spoon, remove the cooked sausage and allow it to drain on a plate covered with paper towels. Discard drippings, but do not wash the pan.
- Sauté Aromatics: Melt butter over medium heat in the same pan. When the bubbling subsides, add the chopped onion and diced carrot. Cook until the onion begins to brown on the edges and becomes somewhat translucent. Stir in the crushed garlic and cook for one minute more.
- Deglaze and Season: Add red wine vinegar to the pan and cook until syrupy, scraping up any browned bits from the bottom of the pan - about 1 minute. Stir in the dried oregano, basil, sage, and red pepper flakes.
- Add Broth and Simmer: Pour in the low-sodium chicken broth and heavy cream. Increase heat to medium-high and bring the soup to a simmer.
- Cook Cauliflower: When the soup reaches a simmer, add the cauliflower florets and turn the heat down to medium-low. Simmer uncovered until the cauliflower is fork-tender, about 10 minutes.
- Add Kale and Sausage: Stir in the chopped kale and cooked sausage. Cook for 1 to 2 minutes longer, or until the kale wilts and the sausage is reheated.
- Season and Serve: Season to taste with sea salt and black pepper. Serve hot and enjoy!
Instant Pot Instructions
For an even quicker and easier version, you can make this soup in an Instant Pot:
- Sauté: Turn the Instant Pot to the Sauté setting. Add the sausage and break it up with a wooden spoon until it resembles ground beef. Add in the onions and garlic and mix well.
- Add Remaining Ingredients: Add the frozen cauliflower, frozen kale, and 3 cups of water.
- Pressure Cook: Close the pressure cooker and cook on High pressure for 3 minutes, allowing the pressure to release naturally for 5 minutes. Slowly release any remaining pressure.
- Finish: Open the pot and stir. Slowly add the heavy whipping cream and mix until you have a creamy soup.
Customization Options
This recipe is highly adaptable to your preferences. Here are some ways to customize your keto sausage and kale soup:
- Spice Level: Adjust the amount of crushed red pepper flakes to control the heat. You can also use hot Italian sausage for a spicier soup.
- Vegetables: Feel free to add other low-carb vegetables like celery, zucchini, or spinach.
- Dairy-Free: Substitute coconut milk for heavy cream to make the soup dairy-free.
- Thickening: If you prefer a thicker soup, you can add a thickening agent like xanthan gum or a mixture of arrowroot powder or cornstarch with cold water.
- Meat: This is really a choose-your-own-adventure kind of recipe-you can use any type of sausage you prefer (kielbasa, chorizo, and Italian sausage are all great choices!), and depending on what you choose, you can really change the flavor profile of the soup.
Serving Suggestions
This keto sausage and kale soup is a hearty and satisfying meal on its own. However, it also pairs well with a variety of sides:
- Salad: A simple green salad with a vinaigrette dressing complements the richness of the soup.
- Keto Bread or Rolls: Serve with your favorite low-carb bread or rolls for dipping.
- Grated Parmesan Cheese: Sprinkle with grated Parmesan cheese for added flavor and richness.
Storage and Reheating Instructions
- Refrigerate: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 4 days.
- Freeze: For best results, freeze the soup before adding the heavy cream. Allow the soup to cool completely before transferring it to a freezer-safe container. Freeze for up to 2 months.
- Reheat: Thaw the soup in the refrigerator before reheating. Reheat on the stovetop over medium heat, stirring occasionally, until heated through. If you froze the soup without cream, stir in the heavy cream when reheating.
Nutritional Information
One serving of this keto sausage and kale soup contains approximately:
- Calories: Varies depending on ingredients and portion size
- Net Carbs: Approximately 7 grams
- Protein: Varies depending on the type of sausage used
- Fat: Varies depending on the amount of heavy cream and sausage used
Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.
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