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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).
Ingredients in Sausage and Kale Soup
The ingredients in this recipe are easy to find. You can sub spicy sausage for sweet sausage, but I love the little kick spicy sausage gives to the dish.
It also tend to make the broth a beautiful deep color.
- 1 tablespoon olive oil
- 1 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 or veggie Stock
- 1/2 cup of heavy cream
- Salt and Pepper to taste
- 4 Basil leaves
Check out the recipe below, and let me know if you’ve tried Keto, and what other recipes I should try!
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Keto Diet: Creamy Sausage and Kale Soup
- Total Time: 50 minutes
- Yield: 12 Cups 1x
- Diet: Diabetic
Description
A creamy, easy soup that’ works well on Ketogenic & low carb diets.
Ingredients
Instructions
- Turn on your oven and heat your heavy bottomed pan, or soup pot with a tablespoon of olive oil.
- Add in your onions and garlic, brown them until they are fragrant.
- 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.
- Add in the chicken stock until it covers the sausage, onions and garlic.
- Drop in your cauliflower and kale, and cover for 15 more minutes until the cauliflower and kale are fork tender.
- Then add in your heavy cream, and stir.
- Spoon into a bowl, and enjoy, piping hot. Roughly chop basil leaves and add as garnish. Add some grated parmesan if you must!
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Simmer
- Cuisine: Italian
Nutrition
- Serving Size: 1 cup
- Calories: 94
- Sugar: 2.8 g
- Sodium: 411.8 mg
- Fat: 5.7 g
- Carbohydrates: 7 g
- Fiber: 1.2 g
- Protein: 4.4 g
- Cholesterol: 12.7 mg
34 Responses
This dish was so easy to make and so delicious! I love that it included all ingredients that I already had in my pantry/fridge. Perfect weeknight meal!!
I was looking for something comforting with the cold snap we had a few days ago and this soup hit the spot perfectly. I couldn’t make mine look as pretty but the taste was fantastic!
This soup is so delicious! I used coconut cream instead of heavy cream and it was so good! Thanks for the recipe!!
I’m so glad I found this recipe! I love Zuppa Toscana, but it’s so great to find a keto version. I tried it tonight and I was so happy with how it turned out. The flavors were perfect and it was so easy to make!
I am SOOO happy I found this recipe! We started our keto journey last week, and it’s kinda hard to find good soup recipes that are flavorful, and low-carb. This soup was absolutely delicious! I made a big batch so I could freeze and reheat, it’s that good! Thanks for the recipe!
I’m not on the Keto diet, but I am obsessed with this delectable soup! Strongly recommend using the spicy sausage.
I could eat this every day of my life!!! I read through and saw that you use cauliflower in this and i was sold! The flavor of the sausage really mage this extra tasty! Loved this so much!
I love a one pot dish that is no fuss! I had this after a long day of work and it was perfect for this cold winter nights.
I loved how easy this is to make. Tasted so decadent and delicious, I didn’t miss the carbs. I put extra kale in mine too. Will make again. Thank you!
It’s soup season here – 23 degrees today!!! and this soup was so warming and comforting on this cold winter night!
I loved the creaminess of this kale soup! It was delicious and your instructions were so straight-forward!
This recipe was right up my alley. The creamy kale paired with the salty sausage was quite delicious. Looking forward to making a bigger batch soon.
Another hit, Mila! The soup was the perfect dinner today since it was actually chilly here. I used the spicy sausage as that’s what I had on hand, but it was perfect.
This looks so tasty and hearty! I love soups. Thank you for sharing.
This was absolutely delist. My husband loved it too. For those following a Keto diet can you tell us how much protein is in this recipie?
Just wondering if the recipe was supposed to say “bay” leaves instead of basil? I’m not an experienced cook, but I’ve been using bay leaves in other recipes, haven’t yet heard of using basil leaves. Not to say it isn’t possible! Just hoping to not need to go buy basil.
She says to chop the basil leaves and add it at the end. So, roughly chop the larger basil leaves and sprinkle them onto the soup.
This may sound a little dumb, but is this cooked in the oven? I could imagine the sausage being really clumpy.
Nope! Since you use crumbled sausage and cook it first, it doesn’t become clumpy.
Hi, I wondered the same as I placed my pan in the oven as it said, then realized it’s actually all cooked on the stove, not oven, and in a pot, not pan. I’m just clarifying, not criticizing, for others who are as literal as I am.
Can anyone confirm on basil leaves and not bay leaves?
Peace and love.
Hi. It looks like, from the pic, that the basil is a garnish….and it is never mentioned in the recipe. If it were bay leaves, four would be a LOT, so I am guessing it’s a basil garnish…which I am not sure why you would need. I am making it tomorrow for the first time. I’ll let you know. 😉
It’s just garnish! I made this recipe when I was a pretty terrible photographer. It’s due for an update :).
Hi There, I am Diabetic Type 2 as well, and I’ve been on Keto diet for 6 months now, and one thing the Ketoacidosis only affect Type 1 Diabetics, so not to worry. Anyway you would have to bet at level 10 which is hard to achieve even near that level with normal Keto meals, I manage to stay at around 3-6 max. Well you recipe looks great and cant wait to try it, and best of luck on your weight lose journey. Since, I lost 40 lbs, and cut carbs totally out (except veggies that dont really count with so much fiber, which is subtracted from total carbs). I follow Dr berg, and he say not to calculate veggies into your macros, and i been doing great still i listen to him..
I loved this soup!!! I used bone broth and Italian sausage. It was very satisfying. And I have plenty servings frozen for some easy go-to meals. Thanks!
Loved it !!! Will be making this soup again ??❤️
I’m so glad you loved it, Karrie! It’s one of our favorites around this time of year!
I just made mine and waiting for twenty minutes. My husband walked in after work and said it smelled delightful! Thanks for the recipe! I will ke you know what I think. Thanks again.
Soup is delicious but it would help tremendously if you provided the nutritional information!
Added! Thanks for asking.
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
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?
Looks yummy. Especially for a nice cool fall evening. Thanks for sharing.
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!
I love sausage! This sounds sooo comforting. Pinning to make when the weather is cooler!