by Denise 56 Comments
This delicious creamy keto pumpkin soup gets it’s creaminess from a cauliflower puree and pumpkin. The savory sausage and kale make for a delicious and healthy, low carb comforting soup. Only 5.7g net carbs per serving.
You might also like this keto sausage and peppers soup!
So it’s that time of year when everything seems to be about pumpkin. The thing that I’ve learned about pumpkin is that it tastes great in soup. It adds a bit of of sweetness and lots of creaminess so I’m a big fan.
Recently I updated this creamy keto pumpkin soup recipe to make it more low carb. It’s actually a creamy version of a much older pumpkin, sausage and kale soup recipe. I used cauliflower cream to make this a healthy creamy pumpkin soup with only 5.7g net carbs per serving!
The Paleo version of this soup.
Below is a photo of the older Paleo pumpkin soup with sausage and kale. This was one of my oldest recipes back when I used to make more Paleo recipes compared to my low carb recipes now.
You can see see below that it’s a bit thinner but it’s still very tasty. As I mentioned before the pumpkin gives it a bit of creaminess but I wanted more creaminess so I added the cauliflower cream and tweaked the ingredients to make it low carb.
If you don’t want to go the extra step of the cauliflower puree you’ll still have a fabulous soup so try that post.
And here is a photo of the soup with the cauliflower puree. You can see that it’s lighter in color and it’s thicker too. You also get the benefit of adding more veggies to your soup and the extra nutrition cauliflower offers. And once again I have to recommend using Better than Bouillon as it adds so much flavor.
How to make creamy keto pumpkin soup.
Step 1: The first thing you want to do is get the cauliflower cream started. Add the cauliflower to a microwave steamer pot or baking dish with a tablespoon of water and cook for 10 minutes or so until fork tender.
Then add it to a high speed blender with ½ cup water and the butter. Blend until nice and creamy. I should look like the picture below.
Step 2: While the cauliflower is cooking in the microwave, brown the sausage, peppers and mushrooms. I just take the casings off of the sausage and break it up into bite size pieces.
Step 3: Once the sausage is brown, add in the pumpkin, spices, water, Better than Bouillon and kale.
Step 4: Cover and cook for about 5 more minutes. Make sure to chop the kale into small pieces because you want the kale to soften in 5 minutes.
Step 5: And now you add in the cauliflower cream sauce. Mix it well and let it simmer for 5 more minutes to let the flavors meld together. (Please scroll down to view and print the recipe card.)
Recipe Tips and Notes
- I highly recommend you use Better than Bouillon soup bases. They add SO much flavor to soups and use them all the time. If you don’t have any you can substitute with chicken bouillon.
- Make sure to chop the kale into small pieces so it cooks quickly.
- When making the cauliflower cream, you want it to be a bit thinner than mashed potatoes. It will thicken the soup the best at this texture.It’s better to err on the side of a thick mixture as you can always thin the soup out with water or broth.
- This recipe is very similar to my old pumpkin soup recipe but it has the added cauliflower cream and I cut down the carbs a little. That recipe is still a very tasty recipe if you want to check it out.
So this is my new and improved creamy keto pumpkin soup. I personally really like it with the cauliflower puree. I like creamy soups and I can eat this for a meal and be totally satisfied.
The nutritional information for 1 serving is:
cals 161 / 10.3g fat /8.3g carbs / 2.6g fiber / 8.2g protein = 5.7g net carbs
Creamy Pumpkin Sausage & Kale Soup
Yield: 8
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
This delicious creamy keto pumpkin soup gets it's creaminess from a cauliflower puree and pumpkin. The savory sausage and kale make it a healthy low carb comforting soup.
Ingredients
- 1 tablespoon olive oil
- 3 links sweet Italian sausage, casings off
- 15 oz can pumpkin puree (pumpkin only)
- ½ cup mushrooms, thinly sliced
- ½ red pepper, diced
- 1 cup kale, chopped into small pieces
- ½ teaspoon salt
- ¼ teaspoon pepper
- 4 cups water
- 2 teaspoon Better than Bouillon, chicken
- 2 cups caulilfower
- 1 Tablespoon butter
- ½ cup water
Instructions
- Add your cauliflower to a microwave safe bowl and cook 10 minutes or until soft.
- Meanwhlie in a soup pot, add your olive oil and brown your sausage. Make sure to break up the sausage into bite sized pieces.
- Add your mushrooms, peppers, salt and pepper and sauté for a few minutes.
- Add your pumpkin, water, kale and Better than Bouillon if using and continue to cook for a 5 minutes.
- Add cauliflower mixture to a high sped blender along with the butter and water. Puree until smooth and creamy.
- Add cauliflower mixture to the soup and mix well. Cook for an additional 2 minutes.
Notes
RECIPE TIPS AND NOTES
- This recipe is very similar to my old pumpkin soup recipe but it has the added cauliflower cream and I cut down the carbs a little. That is still a very tasty recipe if you want to check it out.
- I highly recommend you use Better than Bouillon soup bases. They add SO much flavor to soups and use them all the time. If you don’t have any you can substitute chicken bouillon.
- Make sure to chop the kale into small pieces so it cooks quickly.
- When making the cauliflower cream, you want it to be a bit thinner than mashed potatoes. It will thicken the soup the best at this texture.
The nutrtional information for 1 serving is:
161 cals / 10.7g fat / 8.3g carbs / 2.6g fiber / 8.2g protein = 5.7g net carbs
Nutrition Information:
Yield: 8Serving Size: 1 cup
Amount Per Serving:Calories: 161Unsaturated Fat: 0g
More Easy, Healthy & Delicious Soup Recipes
- Stuffed Cabbage Soup
- Chicken and Mushroom Wild Rice Soup
- Easy Ham and Cabbage Soup
- Low Carb Taco Soup Recipe
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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.Comments
Kelly Williams
I love this soup! I made it the first time for a church chili and soup contest. I was looking for a soup recipe that I would be able to eat since I was following a keto diet. Much to my surprise I won for the best soup!
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Denise
So glad you like it Kelly! It’s a great soup for fall and no one would care it’s keto.
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Moop Brown
I love the unique combination of flavors for this recipe! Looks like such a perfect soup for this fall season
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Jessica Knott
Cozy soups like this are too good to pass up. Add in a crusty loaf of french bread and a glass of wine and I’m set for the weekend. This recipe looks like it is full of delicious flavor and extra love!
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Chef Dennis
that is certainly a heartwarming delicious soup! I can’t wait to try your recipe
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Paula Montenegro
Such a comforting looking soup and I can only imagine the flavor! I make a lot of pumpkin soup and never thought of adding sausage. The meat lover in me is happy to find this! Nutritious and easy to make. Thanks for sharing.
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Veronika Sykorova
You can never go wrong with soup. This one looks really good and I’m excited to try it seeing it’s keto too.
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Heidy
This creamy keto pumpkin soup was outstanding. I wish I had made more because my family gobbled it up like it was gold! A great recipe that we will be making time and time again.
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Denise
So glad you liked it Heidy!
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kylee
I just started on keto a few weeks ago and was dying for some comfort food like this!! We loved the creaminess without the carbs!
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Denise
Glad you liked it Kylee
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Sharon
This is a comfort food soup that is full of yummy things like kale and pumpkin. I love that it’s made creamy with a cauliflower puree.
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Gloria
It is that time of year, comfort food season. This is perfect. The best way to warm up from the cold.
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Sarah Maurer
When I microwave the cauliflower, I assume I need to put water in the bowl too? How much do you typically use? Does boiling the cauliflower work just as well?
Thank you! Recipe looks amazing <3Reply
Denise
Hi Sarah,
I need to redo this recipe! I haven’t made this in a long time but this is what I do. I actually use a microwave steamer like this one most of the time. However you can also rinse the cauliflower and then just place it in the bowl and microwave.You could also put a few tablespoons of water in the bowl too. And yes you can also boil the cauliflower.
Whatever works for you. You just want fork tender cooked cauliflower so you can puree it in the blender. Hope that helps and you enjoy it!
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mary
Made this soup and Love it!! CAN I FREEZE the Left overs?
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Denise
Hi Mary, I’ve not done it but I’m sure you can. I freeze soup all the time. You might have to whisk it or stir it well when you reheat it in case it separates a bit.
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Gg
Any idea how much sodium? We are on low salt kidney diets
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Denise
I’m sorry I do not have the info for that. I imagine the sausage and Better than Bouillon have the most sodium but I’m really not sure.
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Mariah
This recipe sounded kind of weird to me but my husband wasted a pumpkin soup so I made it and I’m so glad I tried it! This is mine and my husband’s new favorite soup and I’m sure I’ll be making it a lot this winter! Thanks for an amazing recipe!
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Denise
Hi Mariah,
That made me laugh! Glad you liked it. Pumpkin is surprisingly good in savory dishes. I just made a beef stew with it and it wasn’t weird at all! Thanks for taking the time to share your experience.Reply
Michelle
I love this addition of sausage and kale to what looks like a perfect soup. Yum!
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Denise
Thanks Michelle!
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Jolina
I love the addition of sausage and kale here. It looks so tasty and hearty and perfect for this chilly weather we’re having!
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Denise
Sausage adds so much flavor and I’m love kale in my soups because it really stands up.Thanks for stopping by Jolina!
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Gloria @ Homemade & Yummy
Homemade soup is always best. This sounds delicious. The perfect way to warm up from the cold this winter season.
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Denise
I have over 20 soup recipes on this blog Gloria because you are right it is the perfect way to warm up in the winter time. 🙂
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Marisa Franca @ All Our Way
I love the idea of making the soup creamy by adding cauliflower. That is such a great idea. That way you don’t have to add heavy cream or flour to thicken the soup and add that creaminess. I can’t wait to try it.
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Denise
I hope you like it Marisa!
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Heather
Um, YASSSSSSSSSSSSSSSSS.
This soup sounds amazing, and it has a bunch of my favorite ingredients. And it’s so healthy! I love the nutritional aspect of this. I’m pinning it to try later!!Reply
Agness of Run Agness Run
I am always up for a good soup recipe, Denise. Excellent combination of ingredients which give a great nutrient-dense soup. Can I also add broccoli in addition to cauliflower?
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Denise
Hi,
I don’t know about the broccoli. You end up pureeing the cauliflower to make the cream and I don’t think
the broccoli will behave the same. However you can add it instead or along with the kale and sausage.
Hope that helps!Reply
Karen
I’m thinking of cooking pumpkin shell and serving the soup from it, using the actual pumpkin rather than the pureed pumpkin, any suggestions of variation needed?
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Denise
I think as a bowl it would look great however I’m not sure about the variety. I know some are more ornamental but I think the sugar pumpkin is a good one. Sometimes they are labeled pie pumpkins as well. Good luck!
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Rebecca
This soup is delicious. I substituted half of the chicken broth with coconut milk and it worked really well for added creaminess.
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Denise
That sounds great Rebecca! Thanks for sharing. I’ll have to try that the next time I make it. 🙂
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Cam
I was wondering do you have any tips if I were to try this in a slow cooker? Or what if I planned to replace kale with spinach?
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Denise
Hi Cam, I see no reason why spinach would not work. As for doing it in the slow cooker. I think I would do everything but the cauliflower part. Do that at the end before you want to eat it. I’m just guessing on this to be honest. If you do try it, please let me know how it goes and thanks for stopping by!
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Alix @A Hedgehog in the Kitchen
We love pumpkin soup in our home. I love that you added cauliflower, sausage and kale to yours. Will have to try this recipe! Thanks so much! 🙂
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Lisa J O'Driscoll
I love soup and this sounds delicious! I’ll definitely have to try this recipe soon!
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Denise
I hope you do and I hope you like it Lisa!
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smiling notes
This chilly weather is the perfect time for a hot and delicous soup. Loving your recipe! Thanks for joining us at the Family joy blog link up party!
xoxo
ShamiraReply
Bibi
I have been looking for healthy fall recipes. Just pinned this one to my recipe board, thank you so much for sharing, can’t wait to give it a try.
Visiting from the Thinking outside the pot link-up.
Best,
BibiReply
Denise
Thanks for stopping by Bibi! I hope you like this as much as we did.
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Helen at the Lazy Gastronome
What a great variation of sausage and kale soup! Thanks for sharing at the What’s for Dinner link up!
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Denise
Thanks for stopping by Helen!
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Marie
Wow! This looks incredible! We are definitely having this for dinner this week. Thanks for the awesome recipe!
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denise HOSNER
Just found your site..the soup sounds delish! How large is each serving? One cup?
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Denise
Hi Denise, I would say that it is roughly 1 cup. I would liken it to a cup of soup you get at a restaurant. But not a bowl. I will try to make this tomorrow and let you know the exact amount if that is helpful. Thanks for stopping by.
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Denise
Hi Denise, I just made this again and it was 1 cup per serving. Thanks for stopping by!
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Laura
Wow! Trying this tonight! We all have colds and hoping the load of broth and veggies will help. The kids are picky eaters so I may blend all the ingredients up so they don’t notice. 🙂 Thanks for the recipe!
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Denise
Hi Laura,
I hope you family likes it! I think the pumpkin will be good for the cold as well….full of vitamin C
antioxidants, etc. Hope you feel better too. Thanks for stopping by.Reply
mary
I just tried this soup for the first time tonight and I am officially in love! Thank you for taking the time to do such a fabulous remake. Love, love, love the cauliflower idea. I will apply that to many other soups to create that creamy deliciousness that gives you the feeling of crawling under a warm blanket.
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[emailprotected]
Well thank you Mary! You made my day. I’ve been using the cauliflower idea too. It’s a great way to get that creamy taste and it’s so easy to do. Glad you like the soup!
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Jet
What size of can for pumpkin, please?
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Denise
Hi Jet, It’s roughly 15oz I believe. Hope that helps!
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