Smoky sausage soup that is creamy and hearty, filling and delicious!
FREE EASY KETO DINNERS EBOOK
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Need a quick and easy soup to warm you up?
This soup is super hearty and has great flavor from the smoked sausage.
Cheese and heavy cream make it rich and creamy!
What's in Smoked Sausage Cauliflower Cheddar Keto Soup
- Cauliflower
- Uncured smoked sausage
- Chicken stock
- Cheddar cheese
- Onion
- Garlic cloves
- Butter
- Heavy cream
- Fresh parsley
- Salt
- Pepper
*Exact measurements are listed in the recipe card below.
How to Make Keto Cauliflower Soup
In a medium pot, add in the butter and smoked sausage, sauté for a few minutes over medium heat, until the sausage starts to brown.
Remove and set aside.
Add in the onion and sauté for about 2 minutes.
Then add in the garlic and sauté for about 20 seconds, careful not to burn it!
Pour in the chicken stock and cauliflower, salt and pepper. Simmer for 10 minutes with the lid on, or until tender.
Using an immersion blender, puree the cauliflower. If you don't have an immersion blender, you can puree in a food processor in batches, then return to the pot.
Over medium low heat, add the sausage back in, along with the cheddar cheese and heavy cream.
Cook for another 7-10 minutes and serve with shredded cheddar cheese and a garnish of fresh parsley!
Store leftovers in the fridge for a few days for up to a few days.
Can I Freeze Keto Cauliflower Soup with Sausage?
Sure you can! In fact, this is a fantastic meal prep idea. Make a double batch and freeze some for later. Just allow the soup to cool to room temp, place in an airtight container and stick in the freezer for up to a couple of months.
Before you're ready to serve it, thaw it in the fridge over night then heat slowly in a sauce pan. That's it!
Is Cauliflower Keto?
Cauliflower is sometimes called a Keto super food. That's because it's low carb, high in fiber and contains some of almost every vitamin and mineral that you need including high amounts of vitamin C, which acts as an antioxidant known to fight inflammation.
Tips for the Best Sausage on Keto?
While sausages are mostly protein, spices and healthy fat, it can contain binding ingredients that are not encouraged on Keto. It is always important to read the nutrition label on any pre-packed meats. Here are a few tips to help you make the best selection:
- Added Sugar – Make sure the label on the sausage has either low or no sugar. Look out for all sugar-it has many names.
- Check out the Listed Carbs – A pretty good rule of thumb is to select one that has 1 or less gram of carbs listed. That's a good indication of any no-no additives some brands have.
- Look for Grass-Fed Sausage – If your local markets carry organic or grass-fed, that is usually your best bet. Keto is not just about low carbs, its about clean ingredients.
- Consider Online Shopping-Today, there are several farms that offer organic and grass-fed meat deliveries. Do a little research on what their shipping conditions are and read the customer reviews. A lot of times, some of the larger farms will offer seasonal sales or promotions which is a great time to stock up.
If you like Andouille Sausage, you will love this Low Carb Chicken and Sausage Jambalaya!
More Keto Soup Recipes
- Easy Broccoli and Cheddar Soup
- Italian Wedding Soup
- Thai Coconut Curry Chicken Soup
- Jalapeno Popper Chicken Soup
- Chicken Soup with Cauliflower Soup
- Cream of Wild Mushroom Soup
- 35 Best Keto Soup Recipes
If you would like more meal prep recipes and tips, 25 Easy Meal Prepping Ideas, has a lot of great information you may find useful.
FREE 20 EASY KETO RECIPES EBOOK
Smoked Sausage and Cauliflower Cheddar Soup
Ingredients
- 1 medium head of cauliflower, chopped into florets
- 12 ounces of uncured smoked sausage, cut into small bites
- 3 cups chicken stock, see my recipe here
- 1 cup shredded cheddar cheese
- ½ onion, diced
- 2 cloves garlic, minced
- 2 tablespoons butter
- ¼ cup heavy cream
- fresh parsley for garnish
- salt and pepper to taste
Instructions
- In a medium pot, add in the butter and smoked sausage, sauté for a few minutes over medium heat, until the sausage starts to brown. Remove and set aside.
- Add in the onion and sauté for about 2 minutes, then add in the garlic and sauté for about 20 seconds, careful not to burn it!
- Pour in the chicken stock and cauliflower, salt and pepper. Simmer for 10 minutes with the lid on, or until tender.
- Using an immersion blender, puree the cauliflower. If you don't have an immersion blender, you can puree in a food processor in batches, then return to the pot. Over medium low heat, add the sausage back in, along with the cheddar cheese and heavy cream.
- Cook for another 7-10 minutes and serve with shredded cheddar cheese and a garnish of fresh parsley! Store leftovers in the fridge for a few days or freezer.
*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol: Swerve, Erythritol, Monk Fruit or Allulose.
© Copyright for Keto Cooking Christian LLC. Please use the share buttons to share on social media, but please do not copy/paste the recipe.
Kathy
Awesome! I used chicken gouda sausage I grilled first. I used a blender because I'm not happy with the texture of cauliflower using an immersion blender. Although it added more carbs I did add a little leftover
Cauliflower, Broccoli and carrots leftover from dinner.
Keto Cooking Christian
Chicken gouda sausage sounds delicious, I'm glad you enjoyed it!
kim nedz
Hello, I made the Soup today. I did not use cauliflower, I used broccoli instead. I thought of broccoli and cheese soup. I did not have a lot of cheddar cheese, so I used colby jack cheese (shredded), I added Mrs. Dash tableblend seasoning. I put in the whole 32 oz of chicken stock. I use a low sodium chicken stock ( from Aldi or Walmart - can't remember for sure) I used skinless smoked sausage, also bought at Walmart. Just want to let you know, I am from Pittsburgh, PA. I followed the directions of how to cook the soup. It turned out amazing. This is a keeper. Pinned it to my Pinterest collection.
Keto Cooking Christian
Sounds fantastic and thanks for sharing your subs!
Hiedi Ashworth
How big is a serving? How many people does this serve?
Valerie B Williams
I made this tonight with a few modifications, and boy was it delicious. I am lucky to live in NE Pa so I was able to get some locally made single smoked kielbasa for my sausage. Then because I wanted bigger portions with lower calories, I increased the stock to four cups and reduced the cheese to 1/2 cup. This gave me 4 servings of almost 2 cups each at 490 calories and 6.4 net carbs according to my calculator. You can never have too much cheese, but this was still delicious. Thanks for the recipe!
Keto Cooking Christian
Awesome, glad you enjoyed it and the local sausage sounds fabulous! I try to buy as much locally, as I possibly can 🙂