Healthy Kale and Sausage Soup with Cauliflower Rice (Whole30 and Paleo)
My family loves this healthy kale and sausage soup. Made with turkey mild Italian sausage, plus a variety of vegetables (including cauliflower rice), this soup is Whole30-approved, Paleo-friendly, and super nutritious!
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Why You’ll Love This Soup
For years I’ve been making kale and sausage Olive Garden soup (zuppa toscana) but I wanted to change up a few things.
My goals were to make it:
- Dairy free
- Full of vegetables
One of the key tips I give my clients when we do a 1:1 consult is to add more good in, instead of taking the “bad” out. When I create a recipe I like to see how I can add more “good” (vegetables) in and cauliflower rice.
Cauliflower rice is awesome. I add it to soups, pasta sauce, and I even add cauliflower rice in smoothies. It’s unnoticeable but it gives an extra serving of vegetables. I purchase it frozen from either the grocery store or Costco.
After last night’s verdict from the family, I’m happy to say that I did that while having both my picky husband and son go back for more.
Which Sausage Is Best?
In this sausage and kale soup recipe I used turkey mild Italian sausage, this switch from traditional pork reduced the fat content and lowered the calories.
That being said, it’s not always easy to find turkey Italian sausage so if you can only find pork, go for it.
Hot Italian vs mild. I typically buy hot Italian sausage but since I could only find turkey sausage in mild, I went that route. Feel free to use hot Italian if that’s what you have on hand.
Ingredients
You don’t need much for the recipe, just veggies and protein. Since the meat is already flavored, you won’t have to season the soup with herbs and spices. It makes it incredibly simple.
- Avocado oil
- Mild Italian turkey sausage
- Onion
- Carrots
- Celery
- Red pepper
- Kale
- Chicken broth
- Cauliflower rice (I used frozen)
- Garlic
- Sea salt
- Pepper
As for supplies, I used this dutch oven to cook mine it (it’s my favorite).
How To Make It
It’s so easy to make this healthy Italian sausage soup from scratch.
Simply follow this recipe and it will turn out perfectly. Make sure you taste and adjust the salt and pepper as needed.
I used low sodium chicken broth as I figured the turkey sausage would be salty and I was right. It’s better to start with a little and add more.
How To Make This Soup Whole30-Friendly?
To make this a Whole30 soup recipe you will have to look at the Italian sausage. It has to be free from any sugar, additives, and fillers. If it’s just the meat and spices, then you’re good.
The same rules apply with labelling it Paleo.
There are a few brands that make this or you can reach out to your local farmer/butcher to inquire.
Whole Foods, Mulay’s, Trader Joes, are a few stores to check out.
Can I Freeze It?
This recipes freezes well and will keep in the freezer for 3-4 months. This is a fantastic recipe to double up, freeze and have ready in the freezer for the days that catch up to you and you’re too tired to cook.
How To Make This Soup in the Instant Pot?
It’s easy to adapt this recipe to made in a pressure cooker.
- In the Instant Pot/ Ninja Foodi/ pressure cooker hit saute and add the avocado oil. Add the turkey Italian sausage and scramble fry until cooked. Drain and set the meat aside.
- Place the dutch oven back on the burner, there should be a little bit of grease left (if not, add more avocado oil), and add the onions, celery, and carrots. Saute for 3 minutes, or until the onion is almost translucent.
- Add the red bell pepper and saute for another 5 minutes. Add the garlic and stir until fragrant, about one minute.
- Add the rest of the ingredients, stir together, and put in the lid. Seal it and cook on high pressure for 10 minutes. Hit the quick release to vent when it’s finished.
More Healthy Soup Recipes
- Red Curry Potato Leek Soup
- Dairy Free Potato Leek Soup
- Pot Roast Soup in the Ninja Foodi (Pressure Cooker and Slow Cooker Option)
- Roasted Cauliflower Soup [Vegan]
- Chicken Zoodle Soup
- Italian Sausage Soup from Busy Day Dinners
Healthy Kale and Sausage Soup with Cauliflower Rice
Equipment
Ingredients
- 1 tablespoon avocado oil
- 1 lb turkey italian sausage mild or hot whatever you prefer(or pork if you can't find turkey)
- 1 onion diced
- 2 carrots peeled and diced
- 2 celery diced
- 1 red bell pepper diced
- 4 cloves garlic minced
- 6 cups kale roughly chopped
- 7 cups low sodium chicken broth
- 3.5 cups cauliflower rice i used a frozen bag
- 1 teaspoon sea salt
- 1/2 teaspoon pepper
Instructions
- In a large dutch oven over medium heat, heat up the avocado oil until hot. Add the turkey italian sausage and scramble fry until cooked. Drain and set the meat aside.
- Place the dutch oven back on the burner, there should be a little bit of grease left (if not, add more avocado oil) and add the onions, celery, and carrots. Saute for 3 minutes, or until onion is almost translucent.
- Add the red bell pepper and saute for another 5 minutes. Add the garlic and stir until fragrant, about one minute.
- Add the rest of the ingredients, stir together and bring to a boil over medium heat. Once it has started to boil, turn the heat to low and cover. Simmer for 40 minutes. Enjoy.
Notes
Instant Pot Instructions
- In the Instant Pot/ Ninja Foodi/ pressure cooker hit saute and add the avocado oil. Add the turkey Italian sausage and scramble fry until cooked. Drain and set the meat aside.
- Place the dutch oven back on the burner, there should be a little bit of grease left (if not, add more avocado oil), and add the onions, celery, and carrots. Saute for 3 minutes, or until the onion is almost translucent.
- Add the red bell pepper and saute for another 5 minutes. Add the garlic and stir until fragrant, about one minute.
- Add the rest of the ingredients, stir together, and put in the lid. Seal it and cook on high pressure for 10 minutes. Hit the quick release to vent when it’s finished.
Nutrition
