recipe developer . podcast co-host . cookbook author . photographer . mental health warrior . online educator


food . travel . life

keto . low carb


gluten-free . grain-free . sugar-free

drama-free . dogma-free . mean-free

Keto Cookbooks



Strawberry Almond Porridge
Sour Cream and Chive Biscuits (+ VIDEO!)
Spicy Beef Liver & Bacon Pate
Recipe Index: Find the recipe you need here
Liposomal Vitamin C (+ VIDEO!)
The KETO Ice Cream Scoop Cookbook
Tips For Staying Sane When Your Brain Is Trying To Kill You
Keto and Low Carb Thickeners
Peanut Butter Ice Cream

Copyright © Carrie Brown 2010-2020, unless otherwise stated. All rights reserved.

Sausage and Kale Soup

I am not a lover of kale, but given my goal of creating nutrient dense, low carb meals for your nourishment and joy, it was hard to keep walking right on past the striking dark green leaves stacked so lovingly in the produce department of my local Trader Joe’s without depositing some in my cart (trolley).  I kept reminding myself that while I may not enjoy kale’s vitamin-laden charms, there are plenty of people who do.  Then I made you Sausage and Kale Soup.

Sausage and Kale Soup | Carrie Brown

Kale’s popularity has soared over the last couple of years, so at the suggestion of an acquaintance who regularly exclaimed – in an attempt to bring me over to the dark {green} side – “Don’t try to eat it raw!  Get the kale to cook down with some nice, healthy, tasty fats!  Cook it with sausages!” – I bring you Sausage and Kale Soup.

Yes, I cooked it with sausages and present to you a bowl brimming with hot, tasty, fatty, kale-y goodness.

This Sausage and Kale Soup is one of the recipes in my international best-selling The Keto Soup Bowl Cookbook.  Check it out for loads of other great soup recipes!

Sausage and Kale Soup

Author: Carrie Brown | Prep time:  10 mins   |   Cook time:  15 mins    |   Total time:  25 mins   |   Serves: 4

What You Need

  • 3 cups / 1 ½ pints chicken stock
  • 12 oz. / 335g tomatoes, roughly chopped
  • 8 oz. / 225g celery, roughly chopped
  • ¼ cup / 2 fl oz. heavy (double) cream
  • 1 tsp. dried basil
  • 1 tsp. sea salt
  • ½ tsp. konjac flour / glucomannan powder
  • 6 oz. / 170g kale, shredded and the stems removed
  • 12 oz. / 335g pre-cooked sausages, cut in half lengthwise and then sliced

What You Do

  1. Put the stock, tomatoes, and celery in a pan, bring to the boil, cover, and simmer for 5 minutes.
  2. Transfer the stock and veggies to the blender, add the cream, basil and sea salt, and blend on high until very smooth.
  3. Turn the blender to low, and slowly tap the konjac flour / glucomannan powder through the opening in the lid.  Blend for 5 seconds.
  4. Pour the soup back into the pan and bring to the boil.
  5. Reduce the heat until it is simmering, add the kale and the sausage, and simmer for 10 minutes until the kale is completely wilted.

Top Recipe Tips

  • For dairy-free replace cream with thick coconut milk (canned).
  • If you prefer thinner soups or it’s think it’s thick enough after step 2, feel free to leave the guar gum out.
  • You can use any sausages you prefer. You can also buy uncooked sausages and cook them at home before adding them to the soup per the recipe.
  • See substitutions below.

Helpful Cooking and Recipe Links

Podcast Episodes


  • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
  • No, you cannot substitute xanthan gum for the konjac flour. Check out this article on thickeners!
  • If you really cannot wait to get some konjac flour, you can use guar gum, but do not overdo it. Also, check out this article on thickeners and get some konjac flour / glucomannan powder ordered for your pantry!
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  • JuliaThank you for all of these lovely recipes. Here is one I made a few days ago – it is absolutely delicious! I used arrowroot powder – (question: would substituting equal amount of konjac flour work?)
    Pumpkin Sausage Soup

    TOTAL TIME: Prep/Total Time: 30 min.
    YIELD: 8 servings (3 qt.)

    • 1 pound bulk Italian sausage
    • 2 cups sliced fresh mushrooms
    • 1 medium onion, finely chopped
    • 4 garlic cloves, minced
    • 1 carton (32 ounces) unsalted, organic chicken stock
    • 1 can (15 ounces) organic pumpkin, or equivalent fresh pumpkin
    • 1 tablespoon sugar substitute equivalent (Xyla or swerve)
    • 1/2 teaspoon ground ceylon cinnamon
    • 2 teaspoons Italian seasoning
    • 1 teaspoon ground turmeric
    • 1/2 teaspoon ground ginger
    • 1/4 to 1/2 teaspoon ground nutmeg
    • 1/2 cup heavy whipping cream or coconut cream
    • 1/3 cup cold water
    • 1/3 cup arrowroot powder
    • 2 cups shredded smoked cheddar cheese

    1. In a Dutch oven, cook sausage, mushrooms and onion over medium-high heat until sausage is no longer pink and vegetables are tender, 8-10 minutes, breaking up sausage into crumbles; drain. Add garlic; cook 1 minute longer. Add stock, pumpkin, xyla and seasonings. Bring to a boil; reduce heat. Cover and simmer 10 minutes.
    2. Stir in cream. In a small bowl, mix water and arrowroot powder until smooth. Stir into pan. Bring to a boil; cook and stir until thickened, 1-2 minutes. Add cheese; cook and stir until melted.ReplyCancel

    • carrieJulia – if you switch konjac 1:1 for arrowroot you are going to be very sad! Konjac has 10 times the thickening power of cornstarch. A good place to start is 1/2 tsp konjac per cup of liquid. Hope that helps. Arrowroot is definitely not part of a keto lifestyle.ReplyCancel