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Keto Sausage and Cauliflower Soup - Creamy, Comforting, and Low-Carb

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 lb (450 g) Italian sausage (mild or hot, casings removed)
  • 1 medium head cauliflower, cut into small florets (about 5–6 cups)
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 4 cups (1 L) chicken broth (low-sodium preferred)
  • 1 cup (240 ml) heavy cream (or half-and-half for lighter)
  • 2 tbsp olive oil or butter
  • 1 tsp dried Italian seasoning (or a mix of oregano, basil, thyme)
  • 1/2 tsp crushed red pepper flakes (optional, for heat)
  • Salt and black pepper, to taste
  • 2 cups chopped kale or spinach (optional, for color and nutrients)
  • 1/2 cup grated Parmesan (optional, for extra richness)
  • Fresh parsley, chopped, for garnish (optional)

Method
 

  1. Brown the sausage. Heat a large pot or Dutch oven over medium heat. Add a little olive oil if your sausage is lean. Cook the sausage, breaking it into small pieces, until browned and cooked through, about 6–8 minutes. Scoop out to a bowl, leaving some drippings in the pot.
  2. Sauté the aromatics. Add the onion to the pot with a pinch of salt. Cook 3–4 minutes until softened. Stir in the garlic and cook 30 seconds until fragrant. If the pot looks dry, add a bit more oil or a pat of butter.
  3. Add cauliflower and seasonings. Stir in the cauliflower florets, Italian seasoning, and red pepper flakes. Cook 2–3 minutes to lightly toast the spices and coat the cauliflower.
  4. Pour in broth and simmer. Add the chicken broth, scraping up any browned bits from the bottom. Bring to a gentle boil, then reduce heat and simmer 10–12 minutes, until the cauliflower is tender.
  5. Blend for creaminess (optional but recommended). For a thicker, chowder-like texture, use an immersion blender to blend about half the soup directly in the pot. You can also ladle 2–3 cups into a blender, blend until smooth, and return it to the pot. Keep some chunks for texture.
  6. Finish with cream and greens. Return the browned sausage to the pot. Stir in heavy cream and kale or spinach, if using. Simmer 2–3 minutes until the greens wilt. Adjust thickness with a splash of broth or cream as needed.
  7. Season and enrich. Taste and season with salt and black pepper. Stir in Parmesan if you want extra richness. Remove from heat and let it sit a couple of minutes to thicken slightly.
  8. Serve. Ladle into bowls and garnish with chopped parsley and a sprinkle of Parmesan. Serve hot.