This is a super hearty and nutritious Healthy Sausage Soup with Spinach and Peppers. Bursting with vibrant flavors of Italian sausage, colorful bell peppers, and fresh spinach, this low-carb soup is a comforting and satisfying meal. Perfect for a cozy night in or a quick family dinner, this soup is packed with wholesome ingredients and cozy flavors while being keto-friendly to suit your healthy lifestyle.
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Any dish served in a bowl provides comfort, and our healthy sausage soup with spinach and peppers is the perfect comforting meal for a cold winter evening. Deeply flavored with dried herbs, chicken broth, and fresh vegetables, this soup is satisfying and wholesome, uniting familiar flavors together.
Italian sausage is one of the key ingredients for our cozy soup recipe, bringing far more than just a hit of protein to the table! The delicate flavors of Italian sausage match the natural sweetness of the red and yellow bell pepper and offset the acidity of the canned tomatoes for a balanced, textured soup. Our recipe serves 6, so it’s the ideal meal to whip up for the whole family, going from kitchen to table in less than 40 minutes.
Containing 3.9g of net carbs per serving, our healthy sausage soup is low-carb and bursting with vibrant colors and flavors of the Mediterranean, bringing zest and life to your kitchen. The array of colors included in this soup makes for an attractive appearance, ensuring there are a variety of vitamins and minerals to nourish the body with every spoonful.
Ingredients
- Italian sausage: This soup would be lost without sausage, and our choice is Italian sausage for its balanced flavor and texture when cooked on the stove. As the sausage needs to be broken into smaller pieces to be evenly distributed through the soup, it’s best to remove the casings.
- Onion: Any recipe that involves sautéing an onion is off to a good start! Onions can be acrid if consumed raw, but when diced, onions are softened, becoming flavorful flecks that add body and sweetness to any meal.
- Garlic: Garlic and onion go hand in hand, with minced garlic being our favored way of incorporating garlic into the soup. Sautéing minced garlic and onion together unites the familiar flavors, forming a delicious base for the soup.
- Red Bell Pepper: Red bell pepper is sweet and delicious, alongside having a bold scarlet color that brings life to the soup. When diced and added to a hot pan, red bell peppers begin to yield their sweet juices, taking on all the flavors in the pan and releasing a light ruby liquid.
- Yellow Bell Pepper: Yellow bell peppers like their red counterpart are mouthwateringly sweet, adding a pop of sunshine color and natural honey notes to the soup. Yellow peppers have a slightly fruity edge that brings fresh vitality to our healthy sausage soup.
- Chicken Broth: Liquid is needed to thin the soup and create a looser texture, with chicken broth being our ingredient of choice. It’s possible to use any broth, but chicken matches well with the meaty flavors of the sausage, bringing salty depth.
- Canned Diced Tomatoes: Canned tomatoes have less sweetness and intensity compared to fresh tomatoes, but they are ideal for bulking up the base of the soup. The natural acidity in canned diced tomatoes cuts through the countless sweet ingredients, resulting in a well-rounded, balanced dish.
- Fresh Spinach: The silky leaves of fresh spinach are added towards the end of the cooking process as they only take a couple of minutes to wilt down and cook. Spinach boosts the nutrition of the soup, alongside adding deep flecks of forest green.
- Dried Basil: Basil is a classic herb used in Italian cooking, and it’s the perfect addition to our soup, echoing the delicate flavors of Italian sausage. Using dried basil instead of fresh provides a deeper hit of flavor, and doesn’t take away attention from the spinach, as fresh basil might.
- Dried Oregano: Alone, dried oregano has a slight bitterness met with natural earthiness, but when incorporated into our soup, it takes on a woodiness that adds the perfect hum of background flavor.
- Salt and Pepper: Seasoning dishes is a must for balanced flavor and satisfying your palette! Begin by adding a small amount of sea salt and cracked black pepper to the soup, before tasting and adjusting the seasoning to your liking.
- Red Pepper Flakes (Optional): An optional dusting of red pepper flakes brings fiery heat and cherry-colored flecks that offset the green spinach beautifully. Red pepper flakes can be fiery, so it's wise to initially add a small amount and build the heat slowly.
How To Make healthy Sausage Soup with Spinach and Peppers
Cooking our keto sausage soup with spinach and peppers takes less than 40 minutes from start to finish, so you can get a wholesome meal on the table in under an hour. Our soup is scrumptious as it is, or it can be enjoyed alongside some chunky slices of keto bread and butter. All you need are storecupboard-friendly ingredients, simple kitchen equipment, and a few minutes to get this soup well on its way!
- Place a large pot or Dutch oven on medium heat and cook the Italian sausage with the casings removed. Use a fork to break the sausage apart as it cooks, and once it’s browned and cooked through, remove it from the pot and place it to one side.
- Add diced onion and minced garlic to the pan, sautéing for a few minutes until the onions soften and become translucent.
- Add both the yellow and red diced bell peppers to the pan and cook them for 3-4 minutes until they begin to soften.
- Pour the chicken broth and diced tomatoes with their juices into the pan before adding dried basil, dried oregano, salt, and pepper. Stir everything thoroughly and bring the soup to a boil.
- Reduce the heat to low, letting the soup simmer and thicken for 15-20 minutes. Once this time has passed, stir in the cooked Italian sausage and fresh spinach.
- Cook the soup for a further 5 minutes until the spinach wilts and all of the flavors combine together.
- Adjust the seasoning to taste and add a sprinkling of red pepper flakes if you’re in the mood for some heat.
Recipe Variations
Cheesy Keto Sausage Soup with Spinach and Peppers: This soup is divine enjoyed by itself in your favorite cozy bowl, but combined with a grating of parmesan, the soup somehow becomes even more delicious. There’s something about the unmistakable saltiness of parmesan that elevates the soup into a cheesy-topped delight.
Creamy Keto Sausage Soup with Spinach and Peppers: Coconut milk is ideal for adding creaminess to any recipe and replacing some of the chicken broth with half a can of coconut milk results in a thick, lightly colored soup. Coconut milk adds calming smoothness to the soup and thickens the texture into a creamy delight.
Chicken Alternative: Italian sausage fits well in our keto soup recipe, but if you don’t have any to hand, or would prefer to use a different protein, chicken would work well too. Be sure to thoroughly cook the chicken all the way through before adding it to the soup, so it’s juicy and tender without any pink areas.
Frequently Asked Questions
How Many Carbs Are In Keto Sausage Soup with Spinach and Peppers?
Our keto sausage soup with spinach and peppers contains 3.9g of net carbs per serving. Omitting carb-heavy ingredients from the recipe makes this soup perfect for those living a keto lifestyle, but with diverse ingredients and flavors, no one misses out!
Can I Use Kale Instead of Spinach for Keto Sausage Soup?
Using kale in place of spinach for our sausage soup recipe is possible, but it will likely need longer cooking time compared to fresh spinach which wilts down in moments. Adding kale early on in the cooking process will give it ample time to soften and become incorporated into the soup.
Can You Make Vegetarian Keto Sausage Soup?
Making our keto sausage soup recipe vegetarian is a little tricky since meat sausage and chicken broth are a couple of the key ingredients. Tofu could be used in place of sausage and chicken broth switched out for vegetable stock, but you may need to boost the flavors of the soup by adding more herbs and spices as tofu doesn’t have much of a taste.
📖 Recipe
Healthy Sausage Soup with Spinach and Peppers
Ingredients
- 1 lb Italian Sausages casings removed
- 1 Onion diced
- 3 cloves Garlic minced
- 2 Bell Peppers (Red & Yellow) diced
- 4 cups Chicken Broth
- 1 can Tomatoes diced with juices
- 2 cups Fresh Spinach
- 1 teaspoon Basil dried
- 1 teaspoon Oregano dried
- Salt
- Black Pepper
- Red Pepper Flakes optional
Instructions
- In a large pot or Dutch oven over medium heat, cook the Italian sausage, breaking it apart as it cooks with a fork. Once browned and cooked through, remove it from the pot and set it aside.
- In the same pot, add the diced onion and minced garlic. Sauté for a few minutes until the onions are translucent.
- Add the diced bell peppers and cook for another 3-4 minutes until they begin to soften.
- Pour in the chicken broth and diced tomatoes with their juices. Add the dried basil, dried oregano, salt, and pepper. Stir well and bring the mixture to a boil.
- Reduce the heat to low and let the soup simmer for about 15-20 minutes.
- Adjust seasoning as needed and optionally add red pepper flakes.
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Nutrition Facts
Nutritional information for the recipe is calculated based on the ingredients in each recipe. It is provided as a courtesy and is an estimate only. We cannot guarantee the accuracy of the nutritional information for any recipe we provide. Erythritol and other sugar-free sweetener carbs are not included in the carb counts. Net carbohydrates are the total carbohydrates minus dietary fiber.
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