Home Recipes & Food Easy Low Carb Sausage Kale Soup Recipe

Easy Low Carb Sausage Kale Soup Recipe

by Andrea Updyke

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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!

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!

Updated from 3/2018. This post contains affiliate links, which means I may earn money on purchases made. 

Easy Keto friendly sausage kale soup instant pot recipe. You can make it on the stove or in the instant pot and it's SO good! A family favorite. Low carb zuppa toscana copycat recipe.
Sausage Kale soup low carb keto friendly

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.

Sausage Kale Soup Ingredients

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.

Sausage in instant pot

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.

Sausage Kale Soup Broth
Sausage Kale Soup Cream
Sausage Kale Soup Spices

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!

Sausage Kale Soup Cauliflower

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!

Sausage Kale Keto Soup bowl Featured

Low Carb Sausage Kale Soup Instant Pot Recipe

Yield: 6
Prep Time: 10 minutes
Cook Time: 5 minutes
Additional Time: 10 minutes
Total Time: 25 minutes

This delicious low carb sausage kale soup will be familiar if you love Zuppa Toscana from Olive Garden. Only we swapped the potatoes for cauliflower making it keto friendly and just as good!


  • 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


  1. Set Instant Pot to Saute and cook sausage. Turn off when cooked and drain grease if any.
  2. Add all other ingredients and close Instant Pot.
  3. Set vent to sealed.
  4. Turn Instant Pot to Pressure cook on high for 5 minutes.
  5. Natural release for 10 minutes and then vent until all pressure is released.
  6. Enjoy!
Nutrition Information:
Yield: 6
Amount Per Serving: Calories: 385

Did you make this recipe?

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This soup was made for cold weather, but we eat it year round. It’s just so delicious and I feel good knowing my kids are loving on some super nutrient-rich vegetables. 

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Easy Keto friendly sausage kale soup instant pot recipe

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Brandy Bo March 5, 2018 - 9:31 am

Well looka there, you just figured out dinner for me tonight! Thanks!

Andrea Updyke March 5, 2018 - 9:32 am

Yay!! I can’t wait to hear what you think. I can’t wait to have it for lunch!

Cortney Dodge January 8, 2019 - 8:28 pm

Just started eating healthier and striving for very low carb. It’s been a crazy week, and I was so looking forward to relaxing a little tonight. Decided I needed a quick, healthy dinner to use up some ingredients I had and utilize my new instant pot. This was the perfect recipe! Thank you. So simple, and a GREAT comfort meal for a cold, windy January night in Ohio. This momma is THANKFUL for you tonight! I normally would have just eaten some freezer food in the microwave on a night like tonight. Now I can feel good about my dinner and it took me literally FIVE MINUTES. Thank you!!

Andrea Updyke January 9, 2019 - 2:38 pm

Oh my goodness I am SO happy to hear this! I’m so glad you loved it. We have it at least 3x/month around here!

Shaik Nelofar August 26, 2019 - 2:47 am

Wonderfully plated and well-included ingredients. All healthy

Kim J October 27, 2019 - 8:30 am

Made this and hubby and I took a bowl to work throughout the week. We both loved it. Unfortunately we ran out on Friday. Any tips for this Instant Pot newbie on cooking times if I double the recipe in my 6 qt? TIA

Andrea Updyke October 28, 2019 - 8:24 am

I haven’t tried to double this in the Instant Pot, but I’ve heard that as long as it all fits the time shouldn’t need to change. Let me know if you try it!

Lisa November 18, 2019 - 3:17 pm

How many carbs did you calculate? One app said 9 which seemed high to me.

Andrea Updyke November 18, 2019 - 5:11 pm

Hi Lisa, so using the ingredients above with 6 servings, I’m getting 7net carbs. My guess is most of those are coming from the whipping cream. Your mileage may vary depending on the ingredients you use. Hope this helps!

LH January 8, 2020 - 9:06 pm

Is there a way to make this in the crock pot?

Andrea Updyke January 9, 2020 - 11:17 am

Sure! I would just brown the meat first and set it on low.

Kelly January 26, 2020 - 11:00 am

If cooking in the stove, how long would you say it needs to simmer after bringing to a boil?

Andrea Updyke January 27, 2020 - 11:46 am

I would say a good 10-15 minutes should do it!

Carrie May 12, 2020 - 1:51 pm

I just made this for lunch today and it was fantastic! Did you ever do a nutrition label for this?

Andrea Updyke May 23, 2020 - 6:01 pm

Hi Carrie, I just updated the info! So glad you enjoyed it!


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