If you like Zuppa Tuscana, you will love this recipe! Paleo Sausage and Kale Soup is a hearty and flavorful soup that features Italian sausage, tender potatoes, and nutritious kale. Paleo Sausage and Kale Soup is a hearty, nutritious, and flavorful dish that combines savory, seasoned sausage with tender kale and an assortment of wholesome vegetables.
One tip I have for clients is always to cook one soup for the week and freeze it! Soups, chilis, and casseroles are perfect for meal prepping. You can easily double this recipe and save the rest for a night you don't want to cook.
Why You'll Love This Recipe
Easy to make: This recipe takes less than an hour to make and can easily be doubled for leftovers.
Healthy Ingredients: All of the ingredients are whole foods that fuel your body with lots of nutrients. This recipe is both gluten-free and dairy-free.
Whole30 Compatible: If you are doing a Whole30, this recipe is perfect for you. It has all compatible ingredients.
Ingredients You'll Need
Mild Italian Sausage: I like Bilinski's Chicken Italian Sausage. You can also get the hot version if you want more spice. This is a great way to add protein to this soup, so feel free to add more, if you want extra protein.
White Onion: Onions are full of antioxidants that help fight inflammation. They also have folate, manganese, and some vitamin C. They are antibacterial, help digestion (for some), and can help reduce your risk of cancer.
Kale: Kale is particularly notable for its high vitamin K content, which is essential for blood clotting and bone health. It is also rich in vitamin A, vitamin C, and various other vitamins and minerals. Additionally, kale is a good source of dietary fiber, which is beneficial for digestive health.
Yukon Gold Potatoes: You can use russet potatoes, too, but I find Yukon gold cook perfectly and are slightly creamier.
Garlic: Garlic is known for its anti-inflammatory and antibacterial properties. It helps fight many diseases like the common cold, heart disease, and others.
Coconut Milk: I use Thrive Market's coconut milk, which has no gums or fillers. This means it typically is slightly less creamy than other coconut milk. Another brand with no gums or fillers is Trader Joe's, however, you can use any coconut milk you have on hand.
Chicken Broth: I always use Kirkland's Organic Chicken broth or Kettle and Fire Bone broth, however, you can use any of your favorite brands.
Little Palate's Garden Herb Seasoning: I love this seasoning because it is made for kids, but also is the perfect blend for this soup! You can find it here. It has zero added salt so you are also able to control the amount of sodium you are adding to your meals.
Italian Seasoning: Italian seasoning is typically a mix of thyme, rosemary, basil, oregano, and marjoram. With all these spices it has tons of flavor and lots of health benefits because each herb has its own healthy properties!
Thyme: Thyme is an herb from the mint family! It may also provide numerous health benefits, such as fighting acne, regulating mucus, fighting infections, and helping boost your overall immune system.
Parsley: Parsley is a versatile herb that goes great in many dishes. It is packed full of antioxidants and vitamins that support your brain health, immune system, and even your bone health.
Rosemary: Rosemary is high in antioxidant, anti-bacterial and anti-inflammatory compounds. With all of these benefits, rosemary can help improve memory, digestion, heart health and so much more. It is an herb that goes so well with many dishes!
Red Pepper Flakes: Red pepper flakes are a concentrated source of heat due to the presence of capsaicin, the compound responsible for the spicy sensation. They also provide a modest amount of vitamin A, which is essential for eye health and immune function. Additionally, capsaicin has been associated with various health benefits, including potential pain relief and metabolism-boosting effects.
Olive Oil: It is really important to get a high-quality olive oil and one that is 100% olive oil and single origin, the food industry likes to cut corners when it comes to oils so be sure you check your labels.
Salt and Pepper
Saute: Add the sliced sausage to the pan and let it brown on both sides or for about 5 minutes. Then add the diced white onions and minced garlic to the pan and saute for 2 minutes.
Season: Add Little Palate Garden Herb seasoning, Italian seasoning, parsley, thyme, rosemary, red pepper flakes, black pepper, and salt to the pot. Saute for another 2-3 minutes.
Add Broth: Add the chicken broth, coconut milk, and Yukon potatoes to the pot. Bring the soup to a boil and cook for about 25 minutes or until the potatoes are fork-tender.
Cook Kale: Add the roughly chopped kale to the pot and stir until wilted. Taste the soup and add more salt if needed (I find this depends on the chicken broth used).
Recipe Tips and Tricks
Troubleshooting: Using various types of potatoes is ok, however, it may change the thickness of the soup. Yukon gold potatoes are starchy so when they are boiled they can help to thicken the broth a little bit.
Sausage: You can use any of your favorite chicken sausages (or pork sausage). You can even use spicy sausage if you want to add another layer of flavor.
Dairy: If you are able to eat dairy, you can add heavy cream instead of coconut milk.
Coconut-free: If you are allergic to coconut or simply don't want it you can use almond milk, or JOI Cashew base.
Freezer: If you are going to freeze this recipe, leave out the potatoes and then add them when you defrost. To heat the soup up, bring it to a boil, add the potatoes, and cook until the potatoes are fork tender.
Refrigerator: Store the soup in an air-tight container for up to 5 days in the refrigerator. Perfect for meal prep!
FAQs About Paleo Sausage and Kale Soup
What can I substitute for potatoes if I want lower carb?
You can use cauliflower florets instead of potatoes if you would like. Add them at the same time you would the potatoes and simmer until fork tender.
What can I use in place of coconut milk if I am allergic to coconut?
You can use almond milk, cashew cream, JOI cashew or almond base, or cashew butter.
Sausage, Potato, and Kale Soup
- 1 tablespoon Extra Virgin Olive Oil
- 1 lb Mild Italian Sausage (links) sliced into ½ inch pieces
- ½ White Onion diced
- 1 tablespoon Garlic minced
- 1 tablespoon Little Palates Herb Garden Seasoning
- 1 teaspoon Italian Seasoning
- 1 teaspoon Dried Parsley
- 1 teaspoon dried Thyme
- ½ teaspoon dried Rosemary
- ¼ teaspoon Red Pepper Flakes
- ½ teaspoon Black Pepper
- ½ teaspoon Salt more to taste
- 4 cup free range Chicken Broth
- 1 cup Coconut Milk
- 4 Yukon Gold Potatoes diced into 1 inch pieces
- 1 cup Kale Roughly chopped
- Start by heating 1 tablespoon of olive oil in a large pot to medium heat.
- Add the sliced sausage into the pan and let it brown on both sides or for about 5 minutes.
- Add the diced white onions and minced garlic to the pan and saute for 2 minutes.
- Add Little Palate Garden Herb seasoning, Italian seasoning, parsley, thyme, rosemary, red pepper flakes, black pepper and salt to the pot. Saute for another 2-3 minutes.
- Add the chicken broth, coconut milk, and yukon potatoes to the pot. Bring the soup to a boil and cook for about 25 minutes or until potatoes are fork tender.
- Add the roughly chopped kale to the pot and stir until wilted. Taste the soup and add more salt if needed (I find this depends on the chicken broth used).
- Serve and enjoy!