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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!

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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

Description

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


Scale

Ingredients

  • 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

Instructions

  1. Turn on your oven and heat your heavy bottomed pan, or soup pot 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

Keywords: Zuppa Toscano, Sausage and Kale Soup

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17 Responses

  1. 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.

  2. 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?

  3. 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.

  4. This may sound a little dumb, but is this cooked in the oven? I could imagine the sausage being really clumpy.

  5. 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..

  6. 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!

  7. 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.

  8. 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

  9. 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!

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Hi! I'm Mila.

I’m a millennial woman with type 2 diabetes and lover of fun food, life and travel. I’m here to help you live your best life possible with type 2 diabetes. 

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