Low Carb Italian Sausage and Kale Soup

This Low Carb Italian Sausage and Kale Soup is a hearty, one-pot keto meal loaded with rich Italian sausage, tender kale, and a savory garlic-onion broth. With no potatoes, beans, or pasta, it delivers full comfort-food flavor while staying low in carbs and perfect for easy weeknight cooking or meal prep.

Course Dinner, Lunch, Main Course, Soup

Cuisine American, Italian

Keyword Italian sausage, kale soup, keto soup, low carb soup, meal prep, one pot

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 410kcal

Equipment

large heavy-bottomed pot or Dutch oven
Cutting board
Chef's knife
Wooden Spoon
measuring cups and spoons
ladle

Ingredients

Soup Base

1 1/2 pounds bulk Italian sausage, mild or hot, no added sugar
2 tablespoons olive oil
1/2 cup yellow onion, finely chopped
3 cloves garlic, minced
6 cups low-sodium chicken broth
1 cup water as needed to thin the soup
1 teaspoon Italian seasoning
1/2 teaspoon crushed red pepper flakes optional, for heat
1 teaspoon sea salt or to taste, depending on the sausage and broth
1/2 teaspoon freshly ground black pepper or to taste

Kale and Finishing Touches

8 cups curly kale, stems removed and leaves torn into bite-size pieces loosely packed
1/2 cup heavy cream optional, for a creamier soup
1/3 cup grated Parmesan cheese plus more for serving, optional

Instructions

Heat a large heavy-bottomed pot over medium heat and add the olive oil.
Add the Italian sausage to the pot, breaking it up with a wooden spoon as it cooks, and sauté until browned and cooked through with some crispy edges, about 7 to 10 minutes.
Use a spoon to remove and discard any excess rendered fat if there is more than a thin layer left in the pot, leaving enough to coat the bottom for flavor.
Add the chopped onion to the pot with the sausage and cook, stirring occasionally, until the onion is softened and translucent, about 3 to 4 minutes.
Stir in the minced garlic and cook just until fragrant, about 30 seconds, being careful not to let it brown.
Pour in the chicken broth and water, then add the Italian seasoning, crushed red pepper flakes, salt, and black pepper, stirring to combine and scraping up any browned bits from the bottom of the pot.
Bring the soup up to a gentle boil over medium-high heat, then reduce the heat to low and let it simmer uncovered for about 15 minutes so the flavors can meld.
Stir in the torn kale leaves, pressing them down into the hot broth, and simmer until the kale is tender but still slightly chewy, about 5 to 7 minutes.
Reduce the heat to low, stir in the heavy cream if using, and warm gently without boiling, then add the grated Parmesan and stir until melted and evenly distributed.
Taste the soup and adjust the seasoning with additional salt, pepper, or red pepper flakes as needed, then ladle into bowls and serve hot with extra Parmesan on top if desired.

Notes

For the best keto results, choose Italian sausage without added sugars or starch fillers and a low-sodium chicken broth so you can control the salt level. This soup thickens as it sits, so you can add a splash of water or broth when reheating to loosen it to your preferred consistency. Leftovers keep well in the refrigerator for up to 4 days and can be frozen for up to 3 months; cool completely before portioning into airtight containers. To keep carbs low, avoid serving with traditional bread and instead pair with a simple green salad or keto-friendly bread alternative.

Nutrition