Spicy Sausage and Vegetable Soup (Keto-Friendly)

The origin of this soup came about when a friend asked me for some soup recommendations that he could freeze in case he got sick.

He mentioned that he enjoyed the Sausage, Potato, and Spinach Soup.

I also said he should try a soup with more vegetables in it to help boost his immune system if that were to happen. Although, I didn’t sell him on that idea. I still managed to come up with this tasty dish!

Originally, I was going to put potatoes in this soup but I thought that may be too similar to the same I said earlier. Instead, I used cauliflower to bulk up the soup.

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Prep Time: 10 minutes Cook Time: 25 minutes

What You Will Need:

  • 1 lb Hot Italian Sausage (I used turkey)
  • 1 Tablespoon of Olive Oil
  • 1 Red Bell Pepper, chopped
  • 2 Celery Stalks, chopped
  • 1/2 Cup of Carrots, chopped
  • 1 Cup of Red Onion, diced
  • 3 Cups of Cauliflower, cut into bite size pieces
  • 1/2 Cup of Corn (I used frozen)
  • 3-4 Cloves of Garlic
  • 4 Cup of Chicken Broth
  • 1/2 Teaspoon of Oregano
  • 1/2 Teaspoon of Basil
  • 1/2 Teaspoon of Parsley
  • 1 Teaspoon of Salt (adjust accordingly)
  • 1/2 Teaspoon of Ground Pepper

The How-To:

  1. Heat the olive oil in a large pot or dutch oven. Add red bell pepper, celery, carrots, and red onion. Cook until the mixture begins to soften.
  2. Add Sausage and cook until the sausage has browned.
  3. Then dump in the garlic as well as the oregano, basil, and parsley. Let it cook until the garlic becomes fragrant.
  4. Pour in the chicken broth. Heat until it comes to a boil. Add Cauliflower and cook at medium heat until tender. This will take between 10 to 15 minutes depending upon the size of your cauliflower pieces.
  5. Bring the heat down to low and add the corn. Let corn cook through until heated. This should only take 1 to 2 minutes.
  6. Serve and Dobrou Chut’!

Optional: Add Parmesan Cheese to this soup! It may take away from the nutritional aspect but it’s too good!

Chicken and Riced Cauliflower Soup (Keto-Friendly)

This soup came to fruition when someone at work said, “I need a soup that is Keto friendly.” Point. Blank. She gave me a list of things that she can’t make soup with based on Keto guidelines and her children’s eating habits.

I wracked my brain and threw out some options, but none were satisfying enough for me to feel good about giving any solid advice. I told her I’d get back to her.

My first thought was, “What can I use as a substitute for carbs, but will still leave you feeling just as satisfied and full?”

Riced Cauliflower.

I have never used riced cauliflower in soup, but I’ve heard positive things about it. I had one fear of using riced cauliflower which was, will it get too mushy? Most likely.

My solution to this dilemma was to recognize that I would not be able to make double or triple batches of this soup, unless it would be eaten all at once.

For me, this is tough. Work smarter, not harder, right? In this case, to keep the integrity of the soup, I must respect the riced cauliflower and its needs. Only make what you’re going to eat in one sitting.

This was my first time using coconut milk as a substitute for heavy cream. My goal was to make it as light as possible without sacrificing the creaminess. You cannot taste the coconut whatsoever.

I was not disappointed after making this one. It was filling, flavorful, and I felt satisfied after only one bowl of soup (but I had a second anyway just to be sure I wasn’t wrong).

This may also be a great substitute for chicken noodle soup if you’re sick because it has a big, veggie-packed punch and may be good for those with gluten allergies and intolerances.

I topped it with some cheddar cheese and it was delicious!

If you enjoy this recipe, please give it a like down below! If you make this recipe, share it with me on Instagram and Facebook!

Prep Time: 15 minutes Cook Time: 25 to 30 minutes

What you will need:

  • 2 pounds of Chicken Breast
  • 2 tablespoons of Olive Oil
  • 1 cup of Carrots, chopped into small pieces
  • 1 1/2 cups of Celery, chopped into small pieces
  • 1 medium Onion, diced
  • 3-4 cloves of Garlic, minced
  • 4 cups of Chicken Broth
  • 1 can of Coconut Milk
  • 1/2 cup of any nut flour or Keto- friendly flour
  • 2 teaspoons of Ground Pepper
  • 1 teaspoon of Dried Oregano
  • 1 teaspoon of Dried Rosemary

The How-To:

  1. Cook chicken breast in the oven until it reaches an internal temperature of 165 degrees. Shred and set aside.
  2. Heat olive oil in dutch oven or large pot.
  3. Saute carrots, celery, and onion on a medium heat. Allow vegetables to soften and let the onions become translucent. This will take about 8 to 10 minutes.
  4. Add garlic and let it become fragrant. 1-2 minutes.
  5. Empty coconut milk into a small pot to become warm. Discard the liquid in the can and use only the coconut fat at the bottom of the can. It will be added later.
  6. Turn heat down to low/medium. Next, gradually add flour to the vegetable mixture while stirring frequently to avoid burning.
  7. Slowly add the coconut milk to the vegetable until it is all incorporated and stirring frequently.
  8. Slowly add the chicken broth while stirring frequently.
  9. Add oregano, rosemary, and ground pepper.
  10. Turn heat to medium and let soup come to a simmer for about 5 minutes.
  11. Add chicken and let simmer for another 10 minutes.
  12. Add riced cauliflower and cook according to package. (Mine took about 4 minutes)
  13. Serve and Dobrou Chut’!