Creamy Keto Parmesan Sausage and Kale Soup (Recipe)

Rain, Rain, Rain!

It’s been a SOGGY week here in southern VA and it doesn’t seem like it’s going to let up any time soon. I turned on the news earlier in the week and my weather forecast had just one piece of advice for the days ahead –

I don’t know about you but when it does nothing but rain for days, especially this time of year, all I want to do is read good books, wear my fuzzy socks and eat comfort food! If you’re interested, I’m currently reading  Where the Crawdads Sing by Delia Owens and it is fantastic so far!

There is one plus side to all of this liquid sunshine. It’s been a great opportunity for me to practice converting some of my old (pre-keto), warm and comforting recipes to make them more Keto-friendly. And it wasn’t hard at all! Cut out the flour and any breading, change over the oils to healthier fats like Extra Virgin Olive Oil and butter and bam! Most things become “keto.” Like a lot of people, one of my favorite rainy-day foods is soup. I love all kinds of soup, but a lot of recipes include things like potatoes or pasta, neither of which are part of MY keto lifestyle. So what do I do? The simplest thing imaginable. I just omit them! I don’t try to replace them with anything and I definitely do NOT miss them. There’s no need for something as basic as soup to become some complex, culinary creation. And really, what is better than a great meal, made with just a few ingredients?

In my pre-keto days, I would have made this recipe with cheese tortellini. Now, I incorporate those same flavors with the addition of parmesan cheese and this recipe is now much lower in carbs, (so MUCH lower) but still so satisfying. That being said, let me jump into my little recipe for Creamy KETO Parmesan, Sausage and Kale Soup that has just a handful of ingredients. This is also an easy clean-up meal because it leaves you with only a couple dishes to wash.

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Creamy Keto Sausage and Kale Soup

Servings: 6 (approximately)


½ lb. Bulk Breakfast Sausage
4 cups Chicken Broth
1 cup Water
Salt and Pepper
6 oz. Frozen, chopped Kale (half a package for me)
4 Tbsp Parmesan Cheese
1 Tsp Minced Garlic, I like Spice World, ORGANIC GARLIC – LARGE Container – 32 OZ
2 Tbsp Heavy Whipping Cream


Using your hands, roll sausage into little balls, I like mine around the size of a gum ball. Add the sausage balls to a pre-heated frying pan, careful not to turn or move too soon. They really need to sear just a bit before messing with them too much or they may lose their shape or fall apart. Allow to cook until they are done, approximately 6 minutes. I did mine in two batches, so that I wouldn’t overcrowd my pan. Remove sausage using a slotted spoon and add to your soup pot. To the same pot, add in the chicken broth, water and salt and pepper. Heat on medium heat until it comes to a low boil. Add in the frozen kale and heat through. As soon as the soup returns to a gentle boil, reduce the heat to low and allow to simmer. Cook for approximately 15 mins, or until the kale is tender. At this point, you can add in the Parmesan, garlic and cream. Allow to simmer for another 5 minutes. That’s it! You’re done and dinner (or lunch) is ready!

In my bowl, I like to add just a pinch of shredded cheddar cheese for some garnish and another depth of flavor. Experiment with your own and enjoy!

My serving size for this recipe is just a little over a cup, but that may vary. For me, this is basically a guilt-free recipe so I did have 2 servings.

This recipe is approximately 200 calories per serving, 1.4g carbs, 13.1g fat, and 12g protein.

**The nutritional facts mentioned in this article are approximate, and were based on the most accurate information I could find online and may vary. Always double-check your own ingredients.