Ready in just 30 minutes on the stovetop, kale and sausage soup is a savory and herbal soup lovely for lunches, meal prep, or to carry to a friend. You’re going to love this gluten free, low carb, and clean sausage and kale soup!
Why Should You Make This Sausage Kale Soup
If you’re looking for a lighter recipe, maybe for lunches, weekends, or to carry to a sick fried, then this is the perfect soup recipe! This sausage and kale soup is also great for meal prep because it actually tastes better after a day or two in the fridge. It is gluten free, low calorie, and low carb for days you desire something less heavy to eat.
What Does Sausage Kale Soup Taste Like
This sausage and kale soup tastes light and clean. Garlic, thyme, sage, and lemon juice add herbal notes to a savory broth. The sage sausage also adds a depth of flavor as well as fat. Mushrooms and kale not only bulk up the soup but they add nutrients! It may seem like a very simple soup recipe but this kale and sausage soup is anything bland!
How To Make This Soup
Making a batch of sausage and kale soup is very easy and fast, even on the stovetop. Use a dutch oven, such as this one, to make this soup a one pot meal. Sauté onion, garlic, and mushrooms in butter then cook your sausage all in the same pot before adding spices and broth. A short simmer on the stove and voila, you’re ready to eat!
Can This Kale and Sausage Soup Be Made In the Instant Pot or Slow Cooker
This soup can be made in your Instant Pot. To make in an Instant Pot, use the sauté function to complete the first 5 steps in the recipe card. Cook on high pressure for 5 minutes and quick release the steam. To use a slow cooker, follow the first 5 steps in the recipe card using a skillet over medium heat. Transfer everything to the liner of the slow cooker, add the broth, and spices and cook on high for 3 hours. Add the kale to the bowl and let it cook another 30 minutes before serving.
Substitutions and Additions For This Keto Soup Recipe
- Sage Sausage– the sage sausage adds flavor and fat to this soup. You can find sage sausage in the same area as plain breakfast sausage or hot sausage in the grocery store. If you cannot find sage sausage, plain or hot sausage can be used in its place but the flavor will be slightly different.
- Kale-the kale not only adds bulk but it adds fiber, vitamin K, and antioxidants to this soup. Fresh spinach can be substituted if desired.
- Cream– for a creamy soup, add 1/2 cup of heavy cream or creamy oat milk after cooking.
- Butter– replace the tablespoon of butter for 1 tablespoon of oil or ghee to make this soup dairy free, paleo, and Whole30.
Where Do The Carbs Come From In This Soup
If you peeked at the recipe card nutrition info before reading the blog post, you may be wondering where the carbs come from in this soup since it contains only 1 tablespoon of dairy. There are “hidden” carbs in virtually everything but not all carbs are bad. In this recipe, the carbs come from onion, garlic, kale, mushrooms, and the sausage (which will vary by brand). Read this blog post for more information about carbs in vegetables.
- 1 tablespoon butter
- 1 tablespoon oil
- 3 cloves garlic, minced
- 3.5 ounces onion, diced
- 8 ounces white button mushrooms, cut in half
- 1 pound sage sausage
- 6 cups chicken broth
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried (or rubbed) sage
- 1 teaspoon lemon juice
- 1 bunch fresh kale, stems removed (about 3 cups)
- In a dutch oven over medium heat, melt the butter.
- Add the garlic and onion and sauté 1-2 minutes.
- Add the mushrooms and oil and saute 2-3 minutes until softened and browned in color.
- Remove the onions, garlic, and mushrooms to a bowl and set aside.
- Add the sausage and cook 5-6 minutes, crumbling with a spoon as it cooks, until mostly cooked through. Do not drain the grease.
- Add the chicken broth and use a wooden spoon to scrape up the frond from the bottom of the pot.
- Add the salt, pepper, thyme, and sage and stir to combine.
- Return the mushrooms, onion, and garlic to the pot. Add the lemon juice and kale to the pot.
- Reduce the heat to low, cover, and simmer 20 to 25 minutes.
- Add additional salt or crushed red pepper, if desired, and serve.
Leftover soup may be kept in the fridge up to 1 week or freezer up to 3 months.
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Nutrition Information:Yield: about 8 cups Serving Size: 1 cup
Amount Per Serving: Calories: 284Total Fat: 21.5gCarbohydrates: 7.9gNet Carbohydrates: 6.3gFiber: 1.6gProtein: 13.1g
Nutrition is provided as a courtesy and is approximate. Use a nutrition calculator to determine the most accurate nutrition information.