Make this low-carb, keto friendly sausage kale soup recipe at home in the Instant Pot or on the stove. It’s a quick and easy treat for cool fall nights.
Sausage kale soup has become one of my steadfast family recipes for years. If you’ve ever been to Olive Garden, then you know all about soup, salad, and bread sticks.
Growing up on a tight budget, I always knew I could get a tasty meal for a decent price if I was willing to fill up on soup!
Updated from 3/2018. This post contains affiliate links, which means I may earn money on purchases made.
My favorite was Zuppa Toscana, which is basically a sausage kale soup and over the years, I’ve been making a sort of copycat recipe at home.
The best part? My whole family will eat it!
I never thought my kids would love kale, but they do! Soup is a great way to get your greens. They also love this tomato tortellini soup loaded with spinach.
In the past few weeks though, I’ve been cutting carbs and while I am not totally a Keto Diet girl just yet, I’ve found a lot of good information while researching meal planning options. This is also a fabulous choice for low-carb days on the FASTer Way to Fat Loss plan. It’s so versatile!
Or if you are following Weight Watchers you can use chicken sausage in place of the Italian sausage and milk subbed for the heavy cream for lower points. I’ve included it both ways in the recipe below.
I realized my sausage kale soup recipe was almost nearly carb-free. Typically made with kale and potatoes, it was a simple swap out for cauliflower and still delicious. In fact, my oldest never liked the potatoes anyway, so it’s an upgrade for him!
You can make this soup on the stove in a large pot, but most recently I’ve been using the Instant Pot and I love it.
This is also a great meal to make ahead and use for lunches all week long. Check out my post on the best food storage containers for meal planning to make prep super easy.
Easy Sausage Kale Soup Recipe
You’ll want to sautee the sausage, stir occasionally, and drain off any grease. For some reason, the sausage I buy doesn’t leave a lot of grease so it just depends on what it looks like when cooked.
I love cooking right in the the soup pot, y’all. Makes clean up SO much easier.
After the meat is cooked, switch off the Instant Pot while you add the other ingredients. I start with the broth and move on down the list ending with kale on top.
I use chicken broth, but you could certainly use vegetable broth if you prefer it.
I’ve tried this recipe with both fresh and frozen cauliflower and I prefer adding it frozen. This helps it hold up longer and doesn’t get quite as mushy. Plus, no chopping!
Of all the green vegetables, one my kids have never complained about is kale. We love making “green” chips in the oven and this soup is another winner.
Will they eat mac’n’cheese? Of course not. Don’t ask kids to make sense.
Once all your goodies are in the Instant Pot, close the lid, set the vent to seal and pressure cook on high for 5 minutes. Or if you’re cooking on the stove, bring to a boil and then reduce heat to medium.
In the Instant Pot I let it naturally release for a while after the timer beeps and then vent out whatever pressure is left. All told, I recommend allowing about 40 minutes from start to finish (including the meat cooking time).
I love it when meals are easy and delicious. Eating low carb really isn’t too hard for me once I have a few tools in my belt and get out of sugar’s grip. And it’s always easier when my family is just as excited about a healthy meal! Total mom win.
Want something tasty to go with it? Check out these gluten free veggie muffins. Best part? You don’t even have to make them.
And if you’re looking for even more low carb keto soups, check out my girl Linda’s post with all the yummy options.
She also has an amazing sheet pan seasoned sausage and brussels sprouts recipe that I can’t wait to try.
And for a hearty and not so keto friendly option, check out my corn chowder soup family recipe!
- 1 lb Mild Italian Sausage, ground (for weight watchers use chicken sausage)
- 48 oz Chicken Broth
- 1/2 C Heavy Cream, (for weight watchers use milk)
- 1/2 tsp Salt
- 1/2 tsp Red Pepper Flakes
- 2 bags Frozen Cauliflower
- 4 C Kale
- Set Instant Pot to Saute and cook sausage. Turn off when cooked and drain grease if any.
- Add all other ingredients and close Instant Pot.
- Set vent to sealed.
- Turn Instant Pot to Pressure cook on high for 5 minutes.
- Natural release for 10 minutes and then vent until all pressure is released.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 411Total Fat: 30gSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 71mgSodium: 1733mgCarbohydrates: 18gFiber: 6gSugar: 8gProtein: 22g
Nutrition information is estimated and may vary based on products used. Please verify with your ingredients.
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