Keto Cauliflower Sausage Soup

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Keto Cauliflower Sausage Soup is ideal for people on a ketogenic or gluten-free diet, as this soup is low in carbs and gluten-free as well. This soup has the best texture and nice aroma because of the cauliflower florets and the Italian sausage, without the carbs of the starchy soup. This soup is made with a creamy base of heavy cream and chicken broth along with a blend of onions, garlic, and herbs. All the components of this soup are healthy and easily accessible, which keep us full and energized during the day. We can also add the spinach and the cheese for additional color and taste. This Keto Cauliflower Sausage Soup also keeps nicely in the refrigerator and freezer, so this soup is perfect for meal prep as well.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • Serving size: One & ½ cups
  • Cook time: Twenty-five mints.
  • Cuisine: American
  • Total time: Thirty-five mints.
  • Diet: Keto & Gluten-Free
  • Prep time: Ten mints.
  • Course: Soup
  • Calories: 350 kcal
  • Portion: Six

EQUIPMENT:

  • Large pot
  • Wooden spoon
  • Knife chopping board
  • Serving Bowl
  • Ladle
  • Immersion blender

INGREDIENTS:

  • 1 lb. Italian sausage
  • One cauliflower
  • Three pieces of garlic
  • 1 tsp. dried thyme
  • ½ tsp. red pepper flakes
  • One cup heavy cream
  • Salt and pepper
  • Four cups broth
  • 2 tbsp. olive oil or butter
  • 1 cup fresh spinach
  • One small onion
  • ½ cup parmesan

INGREDIENTS NOTES:

ITALIAN SAUSAGES:

  • We have to select mild or spicy Italian sausage depending on the preferred level of spice. We can also utilize the turkey or chicken sausage as a substitute for the conventional sausages but it may not taste the same.

FRESH FLORETS:

  • We have to utilize the fresh florets of cauliflower for the best taste and the texture but we can also use the frozen florets as well for convenience.

CHICKEN BROTH:

  • We have to utilize homemade broth or less salt-containing broth to control the amount of salt in the soup as we like.

HEAVY CREAM:

  • Heavy Cream gives the thick, creamy texture of the soup and you can use full-fat coconut cream as a substitute for the heavy cream to make the non-dairy soup.

ONION AND GARLIC:

  • We have to utilize the fresh onion and garlic to make the soup more flavorful and tasty and it also gives the basic flavor in the soup.

DRIED THYME:

  • Dried thyme will enhance the taste of the cauliflower and sausage soup with a delicate herbal taste.

CHILI FLAKES:

  • We would utilize the red chili flakes to make the soup a little spicier and we would modify the amount as we tolerate.

SPINACH:

  • We can add the spinach in the end to provide the additional color and freshness in the soup.

PARMESAN CHEESE:

  • We can add the Parmesan cheese as it provides a salty, umami flavor in the soup.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

  1. We can heat the olive oil on moderate flame in the big pot.
  2. Then we can add sausage & cook till the sausages get brown and break the sausage with the wooden spoon.
  3. We can take out the sausage and put it aside.
  4. We can add the chopped garlic and onion in the same pot.
  5. Sauté for 3 to 4 minutes or until the onions get transparent and the garlic gets aromatic.
  6. Now we can include the chicken broth, thyme, cauliflower florets, and red pepper flakes and mix.
  7. We can boil all these components for about 10 to 12 minutes then lower the flame and simmer the soup till the florets get tender.
  8. Now use the immersion blender to partially or completely blend the soup to make the creamy texture in the soup.
  9. Then we can add the heavy cream and sausage and simmer for around five minutes.
  10. We can add the pepper powder & salt as we like and mix.
  11. Now we can pour the soup into the serving bowl with the ladle and garnish with the parmesan cheese.

TIPS:

  • We can use the spicy sausage in the soup to make the spicy soup.
  • You would sprinkle some smoked paprika or nutmeg to make it richer.
  • We can add some additional cauliflower and blend to thicken the consistency of the soup.
  • We can add cooked bacon or chicken for additional protein.

STORAGE INFORMATION:

FRIDGE:

  • We can put the remaining cauliflower sausage soup in an airtight container and store the soup for 4 days.

FREEZER:

  • We can store the cauliflower sausage soup for 2 months and warm up the soup on low flame so that its texture will not be ruined.

FAQs:

Is this cauliflower sausage soup has low carb content?

  • This cauliflower sausage soup has low carbs content and is just comprised of 7g net carbs and 16g proteins per portion of this soup.

Will we stock this cauliflower sausage soup?

  • You would store this cauliflower sausage soup in the seal dish for four days in refrigerator and in the freezer for 2 months.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Serving Size: 1 ½ cups
Fiber: 1g
Net Carbs: 7g
Total Carbs: 8g
Protein: 16g
Fat: 28g
Sodium: 800mg
Calories: 350 kcal
Potassium: 550mg