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    Bless This Mess > Recipes > Soups, Stews, & Chowders

    Healthy Cauliflower Sausage and Kale Soup

    Published: Mar 8, 2018 · Modified: Mar 19, 2020 by Melissa · 18 Comments

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    Pot of cauliflower sausage and kale soup

    Healthy Cauliflower Sausage and Kale Soup is the low-carb version of Zuppa Toscana that uses cauliflower in place of the potatoes! This hearty vegetable soup recipe is the delicious but low-calorie meal you've been searching for!

    Healthy Cauliflower Sausage and Kale soup is the low carb version of Zuppa Toscana that uses cauliflower in place of the potatoes!

    Healthy and Hearty Cauliflower Sausage and Kale Soup Recipe

    I love rich creamy soup that has sausage in it, so while I was making a recipe for Zuppa Toscana from my friend Rivka, I wondered if I could get away with adding cauliflower in place of the potatoes. I love me some potatoes, but I was looking for a low carb option for some friends that were coming by. I always find it useful to collect great recipes that also can be filed under labels like low-carb, gluten free, vegan etc. That way, if someone is coming over for dinner or to visit that has specific dietary needs, then I don't have to panic. Having some tried-and-true recipes that you make for the family but also work for dietary restrictions is awesome.

    This soup is great for everyday eating with the family, and it also hits low carb and Keto diet requirements. I also like to keep some good low-carb options around for folks (like my older sister and grandma), who are diabetic.

    Food restrictions or not, this soup is delicious. It's comforting, creamy, and packed with vegetables, which is always a plus. You make it all in one pot and the leftovers might be even better the next day. Sausage and cream make all vegetables taste better, if you ask me. If low-carb isn't a concern, this sausage and kale soup recipe is great with this no-knead bread recipe or with some cornbread. It's a favorite in this house, and I make it often.

     

    Tips and Tricks for Making Healthy Cauliflower Sausage and Kale Soup

    • You can use all kind of sausage for this recipe. You can use Italian, Hot Italian, Spicy breakfast sausage, and even turkey or chicken sausage. Use what you like!
    • Don't be afraid to cut the cauliflower a little bit on the small side of bite-sized. You want it to fit nicely on a spoon.
    • You can use 2 cans of canned milk (evaporated) or 2 cups of half-and-half, if you'd like a lighter soup.
    • Do you own a big colorful dutch oven yet? I LOVE mine and make all the things in it. I think you should get one.
    • Be sure to trim the stems from the kale and chop it into bite sized pieces. The thick stems can get woody and aren't that great to eat. My chickens like them though, or you can save them and toss them in a good blender in the morning with your smoothies.

    Healthy Cauliflower Sausage and Kale soup is the low carb version of Zuppa Toscana that uses cauliflower in place of the potatoes!

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    Pot of cauliflower sausage and kale soup

    Healthy Cauliflower Sausage and Kale Soup


    ★★★★★

    5 from 9 reviews

    • Author: Melissa Griffiths - Bless this Mess
    • Total Time: 50 min
    • Yield: Serves 4-6 1x
    Print Recipe
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    Description

    Healthy Cauliflower Sausage and Kale Soup is the low-carb version of Zuppa Toscana that uses cauliflower in place of the potatoes! This hearty vegetable soup recipe is the delicious but low-calorie meal you've been searching for!


    Ingredients

    Scale
    • 12 ounces country-style pork sausage
    • 1 large onion, chopped
    • 5-6 cloves garlic, minced
    • ½ teaspoon red pepper flakes
    • 4 cups vegetable or chicken stock
    • 3-4 cups bite-sized cauliflower pieces
    • 2 cups cream
    • 3-4 large kale leaves, stems removed and chopped
    • salt and pepper to taste

    Instructions

    1. In a large dutch oven, over medium high heat cook and crumple the sausage until it is cooked through and no longer pink, about 8 minutes.
    2. Remove the sausage from the pan with a slotted spoon and place on a plate, leaving behind the sausage grease. You need about 1 tablespoon of grease in the dutch oven. If you have too much, dump some out. If you don't have enough, add a little olive oil.
    3. Return the dutch oven to the heat and add the onion. Cook until the onion is tender, about 3 minutes. Add the garlic and red pepper flakes and cook until the garlic is fragrant, stirring often, about 30 seconds.
    4. Add the broth and the cauliflower. Bring the mixture to a boil and then reduce the heat so that it is simmering. Add a lid and cook, stirring occasionally, until the cauliflower is very tender, about 20 minutes.
    5. Remove the lid and stir in the cream, kale, and the cooked sausage. Cook for 5-10 more minutes.
    6. Add salt and pepper to taste and serve hot.

    Notes

    • You can omit the red pepper flakes, though I find a little spice is delicious in this recipe.
    • You can use 2 cans of canned milk or 2 cups of half-and-half if you'd like a lighter soup.
    • The amount of salt needed will be determined by how salty your broth and sausage are. Don't under salt though - it really helps the dish.
    • Prep Time: 10 min
    • Cook Time: 40 min
    • Category: Dinner
    • Method: Stovetop
    • Cuisine: American

    Keywords: healthy soup recipe, hearty soup recipes, hearty vegetable soup recipes, cauliflower sausage and kale soup, kale soup recipe, sausage soup recipe, homemade vegetable soup recipe, healthy vegetable soup recipe

    Did you make this recipe?

    Tag @blessthismessblog on Instagram and hashtag it #blessthismess

    Delicious low-carb sausage and kale soup recipe that is great any day of the week. Long live all the cauliflower recipes - that stuff is magic, isn't it?!

    Healthy Cauliflower Sausage and Kale soup is the low carb version of Zuppa Toscana that uses cauliflower in place of the potatoes!
    Healthy Cauliflower Sausage and Kale soup is the low carb version of Zuppa Toscana that uses cauliflower in place of the potatoes!
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    About Melissa

    Melissa is dedicated to helping parents figure out the nightly questions, "What's for Dinner?!" with her no-fuss approach to cooking. Read more...

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    Comments

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Jan

      March 17, 2022 at 8:30 am

      We really enjoyed this soup. I recommend using 4 cups cauliflowers. I also used 30% less sodium kielbasa sausage.

      ★★★★★

      Reply
    2. Anna

      December 30, 2020 at 9:23 am

      I have made this soup several times now and my family loves it!

      ★★★★★

      Reply
    3. Pam

      December 05, 2020 at 6:23 pm

      This is delicious! Do you know what the fiber count is per serving? Are the carbs net or total? Thank you!

      ★★★★★

      Reply
    4. kjbabin229@hotmail.com

      March 04, 2020 at 10:24 pm

      I made this soup tonight for my family and they all loved it! It is delicious. Looking forward to making it again. Thank you!

      ★★★★★

      Reply
      • Melissa

        March 07, 2020 at 5:06 pm

        I love that! Thank you for leaving a review.

    5. Taylor

      June 15, 2019 at 11:26 am

      Hi, one serving is one cup?

      Reply
      • Melissa

        June 17, 2019 at 2:16 pm

        I bet it's closer to 2 cups per serving.

    6. Bernadette Chambers

      May 14, 2019 at 5:25 pm

      Love love love this soup. I’m low carb and this is just a fabulous addition to my diet. Thanks a bunch for posting it. I’m eating it as I type this post.

      Reply
      • Melissa

        May 14, 2019 at 8:30 pm

        So glad you're enjoying it!

    7. annette hall

      April 26, 2019 at 12:44 pm

      Loved this soup. My husband is doing keto and needs carb count

      ★★★★★

      Reply
      • Melissa

        April 26, 2019 at 12:56 pm

        So glad you like it! I've just updated the recipe to include the nutrition information. Hope this helps!

    8. Jan

      March 06, 2019 at 10:57 am

      Carb count?

      ★★★★★

      Reply
    9. Kourtney

      March 05, 2019 at 7:08 pm

      It was delicious!! I used half and half and actually used venison Italian sausage and it turned out amazing.

      ★★★★★

      Reply
    10. Lonnie

      February 16, 2019 at 2:29 pm

      Better than zuppa toscana! My family devoured it!!

      ★★★★★

      Reply
    11. Lonnie

      February 10, 2019 at 6:20 pm

      When do you put the sausage back in.

      Reply
      • Melissa

        February 11, 2019 at 10:19 am

        When you add the cream and the kale so that it has time to reheat in the broth! Hope that helps and that you love it!

    12. Melody

      October 18, 2018 at 4:17 pm

      I love this soup! Hearty and delicious!

      ★★★★★

      Reply
      • Melissa

        October 19, 2018 at 11:00 am

        So glad that you loved it!

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