Say hello to your next favorite keto recipe! This Easy Keto Soup with Sausage, Peppers, and Spinach is ready in under an hour and is full of fantastic flavors.
I don't know about you, but I feel like there aren't enough keto soup recipes out there.
There are a lot of meat- and egg-heavy keto recipes, and a good number of veggie-heavy keto recipes, but I rarely see a keto soup recipe! The whole soup category just seems to be passed over in the keto world for some reason.
I'm going to change that with this post! Easy Keto Soup with Sausage, Peppers, and Spinach is super low in carbs and high in fat and tastes so good.
What is Keto?
The keto (ketogenic) diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels so that the body begins to burn fat and ketones as fuel instead of carbohydrates.
For those interested in learning more, there is a great deal of information about the keto diet along with many helpful resources that are readily available online.
What are the Health Benefits of the Keto Diet?
Many people following the Keto diet report experiencing following health benefits:
- stabilized blood sugar levels
- controlled food cravings and enhanced weight loss
- more balanced digestive microbiome
- lower cholesterol, including LDL levels, and lowered high triglycerides
- increased energy and mental clarity
3 Great Reasons to Eat Soup
Reason #1: Soup helps you eat more vegetables. Eating more soup just might be the easiest way to increase your daily vegetable servings. Depending on the recipe, one bowl of soup can contain several servings of veggies, making it a truly nutrient-dense meal.
Reason #2: Soup can help you lose weight. A bowl of Easy Keto soup packs minimal calories but is very nutritious. So it may be smart to include regularly eating soup as part of a weight-loss and exercise program.
Reason #3: Soup makes you feel full. Soup fills you up because the water content and the food nutrients in soup are homogenized and remain in your stomach longer. This activates your satiety signals faster, so you will feel fuller sooner and stay satiated longer.
Easy Keto Soup is a Great Make-Ahead Meal
Don't you love it when a recipe tastes even better the next day? Some foods taste best fresh out of the pot or the oven, but others take time to hit their peak flavor. With this keto soup, the flavors have a chance to really come together and intensify on day two and beyond, making it a great leftovers soup or a great make-ahead soup.
I love this soup as an easy meal prep solution. Whip up a big pot of it (feel free to double or triple the ingredients!) and then store the batch in the fridge. Or, you can also portion it out into individual servings using microwave-safe containers like these. That way you can quickly reheat your keto-approved meal as needed.
Meal prep is such an important part of successfully staying on the keto diet (or any healthy diet in general), and soups like this make meal prep so easy!
How to Make Easy Keto Soup Step by Step
Step #1: In a Dutch oven or large soup pot, heat olive oil over medium-high heat. Add sausage. Cook for approximately 5 minutes, stirring occasionally, until the sausage is no longer pink inside. Break up the sausage into small pieces with a wooden spoon as it cooks.
Step #2: Add the peppers (red and Poblano), celery, oregano, basil, rosemary, chili powder, cumin, and cinnamon into the pot. Season with salt and pepper to taste, and then stir to combine. Cook while stirring occasionally until the vegetables have softened (about 5-6 minutes).
Step #3: Add chicken stock. Simmer for 20 minutes while stirring occasionally. Next add spinach and cook until the spinach wilts (about 4-5 minutes). Remove from heat.
To serve: Top Easy Keto Soup with cheese, and, if you'd like, additional diced Poblano peppers.
What to Serve with Easy Keto Soup
You can serve Easy Keto Soup either as an appetizer or as a main dish. And if you'd like a meal with a bit more staying power, here are some low-carb foods to pair it with:
- Easy Weeknight Keto Pizza with Pepperoni: Serve Easy Keto Soup as an appetizer before you eat keto pizza!
- Broccoli Keto Slaw Recipe: Serve Broccoli Keto Slaw alongside Easy Keto Soup for a light and healthy lunch.
- Spicy Easy Roasted Cauliflower: Try Easy Keto Soup paired with this tasty Spicy Easy Roasted Cauliflower. (Two easy keto recipes for you!)
How Many Servings are in Easy Keto Soup?
There are six servings in this recipe. This is a very easy recipe to double or triple!
How Many Carbs are in Easy Keto Soup?
This easy keto soup recipe is very low in carbs. Each serving contains only 3.5 grams of carbs... 1.6 grams of which is fiber. That gives each serving of soup a net carb count of only 1.9 grams.
More Easy and Delicious Keto Recipes
If you love this Easy Keto Soup, you'll want to check out these other delicious keto-friendly recipes:
Instant Pot Grain-Free Keto Cheesecake is so rich and creamy, you'd never guess that it is sugar-free and grain-free!
Keto Wedge Salad with Homemade Blue Cheese Dressing perfect on its own for a satisfying lunch or paired with a delectable steak for a hearty dinner.
Keto Loaded Baked Avocado Eggs are an amazing power-packed breakfast.
Easy Keto Soup with Sausage, Peppers, and Spinach
- 2 tablespoons extra virgin olive oil
- 1 pound Italian pork sausage
- 1 medium red pepper diced
- ½ medium Poblano pepper diced
- 3 celery stalks diced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried rosemary
- 1 ½ teaspoons chili powder
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- Sea salt and black pepper to taste
- 6 cups organic sugar-free chicken stock
- 2 cups baby spinach
- 1 cups Cheddar Jack cheese shredded
- In a Dutch oven or large soup pot, heat olive oil over medium-high heat. Add sausage. Cook for approximately 5 minutes, stirring occasionally, until the sausage is no longer pink inside. Break up the sausage into small pieces with a wooden spoon as it cooks.
- Add the peppers (red and Poblano), celery, oregano, basil, rosemary, chili powder, cumin, and cinnamon into the pot. Season with salt and pepper to taste, and then stir to combine. Cook while stirring occasionally until the vegetables have softened (5-6 minutes).
- Add chicken stock. Simmer for 20 minutes while stirring occasionally. Add spinach and cook until the spinach wilts (about 4-5 minutes).
- Remove from heat. Serve immediately topped with cheese and, if desired, additional diced Poblano peppers.
The cumin in this was aggressive and overwhelming. If you make this, I’d highly recommend cutting back on the cumin. Other than that, it’s a great soup.
It definitely depends on your palette. We enjoyed the cumin.
I added 1/2 chopped onion and 2 cloves of minced garlic - I did add the cinnamon and will leave it out next time. I added a bag of cauliflower rice and a jar of sugar free marinara to compensate for the cinnamon. Definitely a keeper
Truly fantastic!! I’ve made this several times now. We all love it!
I loved every bite of this soup!! I substituted 1 lb of Chicken & 1/2 lb of ground beef for the Sausage. Other than that I followed the recipe exactly. Just delicious!! Thank you for sharing! I will make again & again!
Can this be done in the Instant Pot?
I'm sure it could be. I'd start with sauteing the sausage and peppers and then probably 8 minutes on high pressure with a quick release.
I made this soup exactly how the recipe said, and it was delicious! The flavours with the spices are soooo good! It was very easy and quick to make, and I'll definitely be making more! Thanks for sharing!
Delish! ... I also added a chopped onion to the soup and kept the cinnamon in the recipe. So good, Oddly enough.
Will make again
This is really good. I added 4 ounces of cream cheese but otherwise followed the recipe. Delicious! I will make this again.
just starting Kato. Love soups, will try.Trying to stay on track.
This recipe has been a weekly staple in our household for a few months now. We absolutely love it! It’s even better the next day (if there’s any left over, that is).
Made it with chicken breast and add zucchini, it was delicious.
Have made this soup several times and its always delicious. The cinnamon I think is the extra ingredient that makes it great
This was SO GOOD!!!! I roughly chopped the spinach first before adding, but otherwise I followed the recipe exactly as written. I will definitely be making this again! Bonus-my high-carb eating husband loved it as well, score! 🙂
Does the recipe call for breakfast pork sausage or Italian pork sausage?
Italian pork sausage. I'll update the recipe! Thanks for the note.
I loved this recipe!!! I see the net carbs what are the whole macros for the soup?
Thank you for the recipe! I see in the notes for this it is low carb but the summary at the bottom shows 126G carbs per serving. Can you verify how many carbs are in this dish? Thank you!
It's 2.6. I just updated it. The nutrition calculator was pulling the information incorrectly. Sorry!
I’m new to Keto and scouring Pinterest for easy but tasty recipes. This soup sounds delish! However, the nutritional value states each serving is 126 carbs. Could this be a typo? I’m limited to only 25 carbs a day.
I’m keeping my fingers crossed!
Thanks so much for pointing that out. The automated nutrition calculator must have pulled the information incorrectly. I checked with another source and updated the information for you. It's around 2.6 carbs. You're safe, and you can enjoy a couple bowls of soup!
I don't have enough LOVE"S for this soup!!! I could eat it every day and nevet tire of it! When I first made it I thought cinnamon, really.. and I almost left it out but I'm so glad I didn't, all of the flavors in the soup are amazing together!! I cook it all the time oh, it's nice to just have something hot and filling to grab when I'm hungry and it's super low carb! I topped mine with cheese, any old kind of cheese which makes it even more delicious! LOVE, LOCE, LIVE!! Try this one exactly as the recipe says, you won't be sorry.
Thank you so much! 😉
Have you tried freezing this? I want to make a double batch and freeze half but worry about how it'll taste once defrosted. Thanks in advanced!
I haven't, but I imagine it would be fine. You could try to freeze a single serving to test it out.
is there no fiber so net carbs would be lower?