Pot of cauliflower sausage and kale soup

Healthy Cauliflower Sausage and Kale Soup

  • Author: Melissa Griffiths - Bless this Mess
  • Prep Time: 10 min
  • Cook Time: 40 min
  • Total Time: 50 min
  • Yield: Serves 4-6 1x


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!



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


  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.


  • 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.
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
Nutrition Information: YIELD: 6 SERVING SIZE: 1 cup
Amount Per Serving: Calories: 477.5 Fat: 42.1g Cholesterol: 14mg Sodium: 1,147.4mg Carbohydrates: 8.8g Sugars: 5.2g Protein: 17.5g Vitamin A: 338.2µg Vitamin C: 29.8mg

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