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Pumpkin, Sausage & Kale Soup | Low Carb |Keto

Updated: Nov 10, 2019

Colorful ingredients, such as fresh pumpkin and kale, are anchored with a spicy (or mild) Italian sausage. This savory Pumpkin, Sausage and Kale Soup is an irresistible fall recipe! The pumpkin adds a sweet creaminess that balances the spicy Italian sausage. It is a hearty and filling low carb soup. This delicious soup easy enough to make during the week, as well as delectable enough to serve at your Thanksgiving feast of fall dinner party.

What is great about this soup is you can substitute other fall vegetables. Such as substitute butternut or acorn squash for the pumpkin, spinach for the kale, or mild sausage for the spicy sausage. However, the pumpkin and kale combination makes for a really rich and flavorful soup.

Pumpkin, Sausage & Kale Soup | Low Carb |Keto
Pumpkin, Sausage & Kale Soup | Low Carb |Keto

Pumpkin, Sausage & Kale Soup | Low Carb |Keto

Pumpkin, Sausage & Kale Soup | Low Carb |Keto

Pumpkin, Sausage & Kale Soup | Low Carb |Keto

Pumpkin, Sausage & Kale Soup | Low Carb |Keto

Pumpkin, Sausage & Kale Soup | Low Carb | Keto


1 pound bulk Italian sweet sausage

3 to 4 cloves garlic, minced

1 small onion, chopped

1 large bay leaf

1 ]small pumpkin or butternut squash (2 pounds), peeled and cut into 3/4-inch dice

6 cups chicken stock

1 cup heavy cream

1 small bunch Tuscan kale (or any fresh kale), stemmed and chopped

Kosher salt and freshly ground pepper

Freshly grated nutmeg

Shaved Parmigiano-Reggiano, for serving


1. In a soup pot or large Dutch oven over medium-high heat, add the sausage and cook, crumbling it with a wooden spoon, until browned. Add the garlic and onions and cook until soft, about 5 minutes.

2. Stir in the stock. Add the bay leaf and squash and season with salt, pepper and a little nutmeg. Bring to a boil. Reduce the heat to medium and add the kale. Simmer until the squash is tender, about 20 minutes. Lower the heat medium-low and add the cream. Heat for about 5 minutes (do not boil).

3. Ladle the soup into shallow bowls. Top with Parmigiano-Reggiano.

Be festive, and get yourself a cute holiday apron like this one:

Nutritional Information:

Calories 312.5 Total Fat 26.1 g Total Carbohydrate 6.5 g Dietary Fiber 0.6 g Protein 14.1 g

Net Carbs 6g

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1 Comment

Sylvia Jones
Sylvia Jones
Sep 22, 2020

Hi! I found this when I was looking for a chili that included chunks of pumpkin and kale. I replaced the butternut with pumpkin, and added navy beans and a little bit of sage. I know that's not keto, but I just wanted to share the changes I made in case anyone else finds this the same way I did. It turned out AMAZING. 10/10. Thanks for posting!


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