Creamy Sausage Cauliflower Soup
High-Protein Creamy Sausage Cauliflower Soup
Creamy sausage and cauliflower soup with a rich, comforting broth — low-carb, sugar-free, and ready in 35 minutes
This high-protein creamy sausage cauliflower soup is hearty, savory, and full of flavor. Italian sausage and tender cauliflower simmer in a creamy broth for a satisfying one-pot meal. Every serving delivers 24 g of protein and only 5 g net carbs.
Low-carb, sugar-free, and perfect for a quick weeknight dinner or meal prep.
Why you’ll love this soup
- 24g protein per serving — a high-protein meal
- Only 5g net carbs and fully sugar-free
- Creamy, savory, and comforting
- Ready in about 35 minutes
- One-pot and easy cleanup
- Great for meal prep or chilly evenings
Health notes
- High protein: Sausage delivers the bulk of the protein.
- Low carb: Cauliflower replaces potatoes for a lower-carb base.
- Sugar-free: No added sugar in the broth or seasoning.
- Fast: One pot from start to finish.
Key element — brown the sausage well
Take a few extra minutes to brown the sausage properly. The fond left in the pot builds deeper flavor in the finished soup.
Ingredients
Soup
- 1 lb (450g) ground Italian sausage (mild or hot)
- 1 Tbsp olive oil or butter (if needed)
- ½ small onion, diced
- 2 garlic cloves, minced
- 4 cups cauliflower florets (about 1 medium head)
- 3 cups chicken broth
- 4 oz (115g) cream cheese, cubed
- ½ cup heavy cream
- ½ tsp Italian seasoning
- ½ tsp smoked paprika (optional)
- Salt and black pepper to taste
- Optional: pinch of red pepper flakes
Optional toppings
- Shredded cheddar or Parmesan
- Chopped fresh parsley
- Extra black pepper
- Crumbled cooked bacon
Swaps
- Turkey sausage: Use ground turkey sausage for a leaner version.
- Dairy-free: Use dairy-free cream cheese and coconut cream.
- Extra veggies: Add diced celery or spinach in the last few minutes.
- Spicy: Use hot Italian sausage and extra red pepper flakes.
Instructions
| 1 | Brown the sausage. Heat a large pot over medium-high heat. Add the sausage and cook, breaking it up, until browned and cooked through. Transfer to a plate, leaving a little fat in the pot. |
| 2 | Sauté the aromatics. If the pot is dry, add a little oil or butter. Add the onion and cook 3–4 minutes until softened. Stir in the garlic and cook 30 seconds more. |
| 3 | Simmer the cauliflower. Add the cauliflower florets and chicken broth. Bring to a simmer and cook 10–12 minutes until the cauliflower is tender. |
| 4 | Make it creamy. Stir in the cream cheese until melted and smooth. Add the heavy cream, Italian seasoning, smoked paprika, and the cooked sausage. Season with salt and pepper. Simmer 2–3 more minutes until heated through. |
| 5 | Serve. Ladle into bowls and top with cheese, parsley, or bacon if desired. |
Pro tips
- Brown the sausage well for the best flavor.
- Cut the cream cheese into small cubes so it melts evenly.
- Don’t boil hard after adding the cream or it can separate.
- This soup thickens as it sits — add a splash of broth when reheating.
- For a smoother texture, blend half the soup before adding the sausage back in.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 390 |
| Protein | 24g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 28g |
| Sodium | 780mg |
Estimates based on Italian sausage, cauliflower, cream cheese, and heavy cream. Exact numbers vary with sausage brand and toppings.
Variations
Extra cheesy
Stir in ½ cup shredded cheddar at the end until melted.
Bacon sausage
Add cooked crumbled bacon with the sausage.
Spicy version
Use hot Italian sausage and extra red pepper flakes.
Slow cooker
Brown the sausage first, then add everything except cream and cream cheese. Cook on low 4–6 hours; stir in the dairy at the end.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered |
| Freezer | Up to 2 months | Freeze without toppings; thaw and reheat gently |
| Reheat | Stovetop preferred | Add a splash of broth if it thickens |
FAQ
Test your knowledge
5 quick questions about this sausage cauliflower soup
1. Protein per serving?
2. Net carbs per serving?
3. Why brown the sausage well?
4. About how long does this take?
5. Best way to reheat leftovers?
