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This delicious Cauliflower Sausage and Kale Soup recipe is easily made in one pot and is loaded with Italian sausage, kale, sweet potato, and cauliflower. It is so simple and comes together in under 30 minutes. An easy healthy dinner for the whole family!
Colder months call for warm comforting soup recipes like this tasty Cauliflower Sausage and Kale Soup that is so quick and easy to make in one pot in less than 30 minutes.
Make it ahead and have it on hand for a fast and healthy lunch or weeknight dinner. This soup is a complete meal packed with lots of protein, veggies and so much flavor.
You can make it with only 5 ingredients and your whole family will love it, especially paired with a quick and easy salad like this Chopped Kale Salad with Quinoa or this Kale and Brussel Sprout Salad.
My husband and I made this for our meal prep and ate it for lunch, snacks, and dinner a few days this week. It never got boring since it is packed with so much flavor and was just so easy to pull together as a healthy meal we could both enjoy.
I was so disappointed when it was gone that I had to quickly make it again. That is how easy and delicious this sausage and kale soup recipe is.
Similar to this Creamy Asparagus Soup that we also love so much that we have to make multiple batches when we make it, ha ha.
Why you will love this soup recipe
- It only requires 5 ingredients and less than 30 minutes to make it.
- There is so much flavor all packed in one bowl of this soup
- Great for meal prep since it stores great!
- It has so much nutrition with loads of protein and veggies
My kids love sausage, so this recipe was right up our alley except they were not that into the sausage being in soup mixed with kale.
They prefer it in the form of these Sausage and Pepper Breakfast Egg Muffins or these Sausage and Pepper Twice Baked Sweet Potatoes.
Anyway, I will try it with them again sometime soon and see if I can entice them.
Ingredients needed to make this soup
How to make Italian Sausage and Kale Soup
You can make this soup in a few simple and easy steps all in one pot.
- Roast the cauliflower. To do this, preheat the oven to 425 degrees F and spray a baking sheet with cooking spray. Cut a head of cauliflower into florets by peeling off the leaves, cutting out the core, and pulling off or cutting it up into little trees. Drizzle it with a little olive oil, season it with salt and pepper and any other spices you enjoy like chili powder or garlic powder. Toss and place it onto a baking sheet and roast it for 20-25 minutes at 425 degrees F.
- Cook the sausage and veggies. While the cauliflower is baking, you can prepare the rest of the soup. Start by heating a large pot to medium heat and add in some olive oil. Toss in the sausage and cook it until it is nice and golden brown. Then add in the onion, garlic, Italian seasoning and salt and pepper. Let that all cook until the onions and garlic are soft, about 2-3 minutes.
- Build the soup base. Add in the chicken stock and cubed sweet potato. Let that all come to a boil, then cover and simmer until the potatoes are nice and soft. Add in the chopped kale right at the end and let it cook for a few minutes until wilted.
- Top and serve. Top the soup with the roasted cauliflower and a sprinkle of parmesan cheese and enjoy!
Cut and season cauliflower Bake for 20-25 minutes
Cook the sausage, onions, and garlic + seasoning Add stock and sweet potatoes Add in kale and cauliflower
It is so crazy delicious and one of the best soups ever! Plus you can make it any day of the week and have to eat all week long. I love a good quick and easy meal prep recipe like this one.
What is so wonderful about this recipe is that you can store it for up to 5 days in the refrigerator and quickly heat it up in minutes for literally the fastest, healthy meal ever!
Now if we can get the kids in on this then meal time will be a cinch with easy soup recipes like this one.
This soup is packed with so much flavor and texture, not to mention the loads of protein and nutrition it has. I just love it!
What kind of sausage can you use in sausage and kale soup?
Any sausage will really work in this soup. I used link chicken sausage that I sliced into rounds. Bilinski Robust Italian Sausage is my favorite brand of chicken sausage and they are not paying me to say that, it is just the truth.
Crumbled pork sausage is also great in this recipe and will cook up even quicker. No need to add much oil to the pan since it contains more fat than chicken sausage.
Lean ground chicken or ground turkey will also work but will have less flavor and fat than sausage does.
How long will this sausage and kale soup last?
This soup will last about 3-4 days in an airtight container in the refrigerator. It reheats nicely and is great for quick lunches, a light healthy snack, or for dinner.
Can you freeze this Soup?
This soup also freezes very well. I like to freeze my soup in freezer-friendly ziplock bags and lay it flat in the freezer then defrost it in the fridge overnight and reheat it on the stove.
You can also freeze it in large freezer-friendly containers as well.
Please note that when you freeze this soup it will lose a bit of it’s taste and texture but it will still be hearty and delicious.
What to serve with sausage and kale soup
This soup pairs great with this easy Vegan Sandwich, Easy Kale Salad, or even this chickpea flour crust pizza. It would also be delicious with these Gluten Free Herb Biscuits.
Try these Oven Roasted Chickpeas for a fun, crunchy, protein-packed topping on this soup.
Recipe Tips
- You can use any type of chicken or turkey sausage in this soup. I used pre-cooked robust Italian chicken sausage. If you use raw sausage, just make sure to cook it a little bit longer until it is nice and golden brown on all sides.
- Any kind of kale is great in this recipe. I used curly red kale but tuscan kale or just regular curly kale all work. Just make sure you clean, de-stem, and chop the kale before adding it to the soup.
- Make sure to clean and peel the potatoes and then chop them up into either 1 inch cubes or smaller. The smaller you cut them, the quicker they will cook. I cut mine into 1 inch cubes. You can also purchase sweet potatoes that are already peeled and chopped at most grocery stores to save even more time.
- This soup can be stored in an airtight container in the refrigerator for up to 5 days. You can also easily freeze this soup for up to 2 months. See post for freezing recommendations.
- To make this recipe vegetarian or vegan, use plant based sausage. It will alter the flavor a little but it will still be super good.
Here are some more dairy-free hearty soups you may also love
I hop you try this recipe. If you do, then please leave a rating and comment below.
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Simple Cauliflower Sausage and Kale Soup
- Prep Time: 10
- Cook Time: 20
- Total Time: 30 minutes
- Yield: 8 1x
- Diet: Gluten Free
Description
This delicious Cauliflower Sausage Kale Soup recipe is easily made in one pot and is loaded with italian sausage, kale, sweet potato, and cauliflower. It is so simple and comes together in under 30 minutes. An easy weeknight meal for the whole family!
Ingredients
- 1 small head of cauliflower, leaves and core removed and cut into florets.
- 2 tablespoons olive oil
- Kosher salt
- Ground black pepper
- 1/2 tablespoon chili powder – optional
- 1/2 tablespoon garlic powder – optional
- 12 ounces cooked Italian sausage – I used robust Italian chicken sausage
- 1/2 white onion – diced
- 2 cloves of garlic – minced
- 1 tablespoon Italian seasoning
- 2 medium sweet potatoes – peeled and chopped into 1-inch pieces
- 4 cups chicken stock – I used low sodium
- 1/2 bunch of kale – flat leaf or curly kale
Instructions
Roast the Cauliflower
- Preheat the oven to 420 degrees F and line a baking sheet with parchment paper or spray it with nonstick cooking spray.
- Place the cauliflower florets in an even layer onto the baking sheet, drizzle with 1 tablespoon olive oil and season them with salt and pepper. Add chili powder and garlic powder, if using and then toss to coat the cauliflower.
- Place the seasoned cauliflower into the preheated oven and bake it for 20-25 minutes until it is soft and slightly crispy around the edges.
Make the base of the soup
- Heat a dutch oven or soup pot to the medium heat and add 1 tablespoon of olive oil. Slice the sausage into pieces (about 1/2 inch thick) and place the sausage into the pot. Toss and cook it until it is lightly golden brown then add in the garlic, onions, and Italian seasoning. Toss and cook all of that together for 2-3 minutes.
- Then add in the sweet potato, chicken stock and season it all with a little salt and pepper. Let that all come to a boil, then cover and simmer for about 15 minutes, until the potatoes are nice and tender.
Finish it off and serve
- Add in the chopped kale and cook until wilted, about 2-3 minutes. Then top with the roasted cauliflower and serve hot.
Notes
- You can use any type of chicken or turkey sausage in this soup. I used pre-cooked robust Italian chicken sausage. If you use raw sausage, just make sure to cook it a little bit longer until it is nice and golden brown on all sides.
- Any kind of kale is great in this recipe. I used curly red kale but tuscan kale or just regular curly kale all work. Just make sure you clean, de-stem, and chop the kale before adding it to the soup.
- Make sure to clean and peel the potatoes and then chop them up into either 1 inch cubes or smaller. The smaller you cut them, the quicker they will cook. I cut mine into 1 inch cubes. You can also purchase sweet potatoes that are already peeled and chopped at most grocery stores to save even more time.
- This soup can be stored in an airtight container in the refrigerator for up to 4 days. You can also easily freeze this soup for up to 2 months. See post for freezing recommendations.
- To make this recipe vegetarian or vegan, use plant based sausage. It will alter the flavor a little but it will still be super good.
- Category: Healthy Dinner Ideas
- Method: Simmered
- Cuisine: American
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