Keto Diet: Creamy Sausage and Kale Soup

Keto Diet: Creamy Sausage and Kale Soup
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I don’t know if you’ve been following along on Instagram and Twitter, but Bryan and I made the decision to embark on the Ketogenic Diet.

Having type 2 diabetes, I have to be so careful and calculated about my carbohydrate intake. I’m insulin resistant and sensitive to carbs.

Lately, any little bit has caused huge spikes, and I’ve been trying to switch up my diet for the next month or so to see if things get a little lower.

We decided to try the Ketogenic diet because it still allows us to eat things we like and really focuses on getting carbs out of our diet for a while so I have the best chance of getting my blood sugar down to normal ranges.

Keto focuses on getting your body into a state of ketosis – a metabolic state where your body is running on energy from fats, instead of energy from carbohydrates. 

Though you’re producing ketones in this state, dietary ketones are different than Diabetic Ketoacidosis – which is an incredibly dangerous condition.

This diet has the potential for some great recipes – one of which is creamy, sausage and kale soup (some say Zuppa Toscana).

I was really pleased with the way this came out. Not only was it yummy, and a bit spicy, it didn’t make me feel like I was missing out on anything. It also incorporated some of my favorite things (I’m not a liar when I say I LOVE kale. I really do).

Check out the recipe below, and let me know if you’ve tried Keto, and what other recipes I should try!


Keto Diet: Creamy Sausage and Kale Soup

  • Author: Mila
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 12 Cups 1x


A creamy, easy soup that’ works well on Ketogenic & low carb diets. 



  • 1 tablespoon olive oil
  • 1 1/2 pounds spicy ground sausage
  • 4 cups of kale
  • 4 cups of cauliflower chopped
  • 1/4 yellow onion, diced
  • 4 cloves of garlic
  • 4 cups of Chicken Stock
  • 1/2 cup of heavy cream
  • Salt and Pepper to taste
  • 4 Basil leaves


  1. Turn on your oven and heat your pan with a tablespoon of olive oil.
  2. Add in your onions and garlic, brown them until they are fragrant.
  3. Dump in your sausage and cook it all the way through, and until it’s golden in color, about 15-20 minutes, make sure to season your sausage at this point.
  4. Add in the chicken stock until it covers the sausage, onions and garlic.
  5. Then add in your heavy cream, and stir.
  6. Drop in your cauliflower and kale, and cover for 20 more minutes until the cauliflower is soft in texture.
  7. Spoon into a bowl, and enjoy, piping hot. Add some grated parmesan if you must!

  • Category: Soup
  • Method: Simmer
  • Cuisine: Italian


  • Serving Size: 1 cup
  • Calories: 271
  • Sugar: 0
  • Fat: 21g
  • Carbohydrates: 8g
  • Protein: 15g

Keywords: Zuppa Toscano, Sausage and Kale Soup

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Mila Clarke Buckley
Mila Clarke Buckley

Mila Clarke Buckley is a type 2 diabetes advocate who started her food blog, “The Hangry Woman”, after being diagnosed with type 2 diabetes and struggling to find approachable resources to help her manage the chronic condition and live a happy, healthy life. aims to take away the shame and stigma that comes with a type 2 diabetes diagnosis and covers topics like diabetes management, cooking, and self-care from the perspective of someone living with the chronic condition.

Mila has worked with companies like OneTouch, a Lifescan Company and Whole Foods Market, and she has been featured by The Kitchn, Houston Press, Travel Noire, Healthline, Yahoo Lifestyle, and WebMD.

Mila lives in Houston with her husband and two pups.

Find me on: Twitter | Instagram | Facebook



  1. September 22, 2017 / 1:38 pm

    Yum! Zuppa Toscana is one of my all time fave soups so Im soooo stoked to see a keto version! That cauliflower addition is genius ;D

  2. September 22, 2017 / 1:05 pm

    Wow this soup looks delicious. My friend and her husband both went on the keto diet and they lost so much weight. I think he actually lost close to 100lbs. How has your experience been on it so far?

  3. September 22, 2017 / 1:03 pm

    Looks yummy. Especially for a nice cool fall evening. Thanks for sharing.

  4. September 22, 2017 / 12:03 pm

    I have heard lots about this Ketogenic diet! It seems everyone is trying it out! This soup looks so yummy and sounds like the perfect fall dish!

  5. September 22, 2017 / 11:53 am

    I love sausage! This sounds sooo comforting. Pinning to make when the weather is cooler!

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