When the weather turns cold, I always reach for this Sausage and Kale Soup. It is a true one-pot meal that comes together in about an hour, requiring very little hands-on time. Packed with savory Italian sausage and tender veggies, it is a satisfying dinner that happens to be naturally low-carb.
Why You Will Love This Sausage and Kale Soup
- One-Pot Wonder Everything cooks in a single pot, making cleanup a breeze on busy weeknights.
- Naturally Low-Carb This recipe is packed with protein and fiber-rich kale but skips the potatoes and pasta to keep it light without sacrificing flavor.
- Customizable Whether you prefer spicy Italian, smoky kielbasa, or a lighter turkey sausage, this base recipe works with whatever you have on hand.
- Better the Next Day The flavors meld together overnight, making this the ideal recipe for meal prep or freezer-friendly leftovers.
The Ingredients for the Sausage and Kale Soup
- Kale You need fresh kale for this recipe. A helpful tip is to buy the bags of shredded kale at the grocery store to save time on chopping. If you prep it yourself, make sure to remove the tough center ribs so the leaves are tender.
- Carrots I prefer using petite carrots for this soup. They tend to cook a touch quicker than large carrots, which helps keep this a 60 minute meal.
- Chicken Broth A good quality chicken broth forms the base of the soup. If you want to boost the protein content, you can easily swap this for chicken bone broth.
- The Aromatics You will need a classic mirepoix base of diced onion and celery along with the carrots. Dried thyme, sea salt, and cracked black pepper round out the simple seasoning list.
Step-by-Step Instructions
- Step 1 - Sauté the Vegetable Base Place your large soup pot over medium heat and add the olive oil. Once the oil is hot, toss in the diced carrots, celery, and onions. Season everything immediately with the sea salt, pepper, and thyme. Cook this mixture for about five minutes. This step helps the vegetables soften and releases the aroma of the herbs.
- Step 2 - Brown the Sausage Once the vegetables have had a chance to get to know each other, it is time to add the meat. Add your chosen sausage to the pot and let it cook for another five minutes. This builds a deep, savory foundation for the broth.
- Step 3 - Simmer and Serve Pour in the chicken broth and add the chopped kale. Bring the pot to a steady simmer and let it cook for 20 to 30 minutes. The kale will wilt down and become tender without losing its texture. Before serving, give the broth a quick taste test to see if you need a pinch more salt or pepper.
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FAQ's:
You can use almost any sausage you enjoy! Spicy or mild Italian sausage adds a classic flavor, while kielbasa provides a wonderful smoky taste. Chicken or turkey sausage are also great options if you want something lighter.
To ensure your kale is tender and mild, remove the tough center ribs before chopping. Also, adding the kale at the very end and simmering for just 5-10 minutes ensures it wilts without turning mushy or bitter.
Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days. Reheat it gently on the stovetop over medium-low heat until warmed through.
Absolutely. To make a rich, creamy version without dairy, you can stir in a half-cup of full-fat coconut milk during the last 5 minutes. If dairy isn't an issue, heavy cream works well too.
Yes, this soup freezes very well since there are no potatoes (which can get grainy) or noodles (which get soggy). Let it cool completely, then freeze for up to 3 months.
Looking for more cozy inspiration? Browse my full collection of Comfort Food Recipes to find your next family favorite.
Recipe
Sausage and Kale Soup (Low Carb & One Pot)
Ingredients
- 4 tablespoons of olive oil
- 1 teaspoon of sea salt
- 1 teaspoon of cracked black pepper
- 1 teaspoon of thyme
- 1 cup of diced onion
- 1 cup of diced celery
- 1 cup of diced carrots
- 2 - 2 ½ pounds of cooked sausage of your choice Italian, kielbasa, etc
- 64 ounces of chicken broth
- 10 ounces of chopped kale
Method
- Over medium heat, add the oil to your soup pot and once hot, add the carrots, celery, onions, thyme, sea salt, and pepper and saute for five minutes.
- Then add the sausage and simmer for an additional five minutes
- After five minutes, add the broth and kale. Let simmer for about 20-30 minutes
Nutrition
Notes
- Boost the Protein Use chicken bone broth instead of standard stock to easily increase the protein content.
- Make it Creamy To make a rich and creamy version, stir in a half cup of heavy cream or full fat coconut milk during the last five minutes of simmering.
- Adjust the Spice If you prefer a spicy kick, use hot Italian sausage or add a pinch of crushed red pepper flakes when sautéing the onions.
- Kale Tip Remove the tough center ribs from the kale leaves before chopping to ensure every bite is tender.
- Storage This soup freezes very well since there are no potatoes or noodles. Let it cool completely before freezing for up to three months.
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