High-Protein Creamy Sausage & Cabbage Soup
Creamy Sausage and Cabbage Soup
Smoked sausage, sweet cabbage, and a cheddar cream broth – one pot, 35 minutes
This is weeknight stew energy without the potatoes. Sliced smoked sausage browns first, cabbage and onion go sweet in the fat, then cauliflower stands in for the cubes you see in the bowl. Cream cheese and cheddar pull the broth into that cozy orange finish.
One pot, about 35 minutes. Better the next day. Serve it as a bowl, or with extra chives and cracked pepper.
Why you’ll love this soup
- 22g protein per bowl – sausage that actually fills you up
- Only 8g net carbs – cauliflower instead of potatoes
- One pot, about 35 minutes start to table
- Creamy cheddar broth without a flour roux
- Cabbage goes sweet and tender, never watery
- Reheats well for meal-prep lunches
Health notes
- High protein: Smoked sausage plus cheddar in the broth.
- Low carb: Cauliflower cubes keep the look of potato soup without the starch.
- Cabbage: Volume, fiber, and vitamin C with very few carbs.
- No flour: Cream cheese thickens the pot cleanly.
Key element – brown the sausage first
Do not dump everything in cold. Sear the sausage slices until the edges caramelize. That fond in the pot is the soup. Then wilt the cabbage in the fat before you add broth. Cream and cheese go in last, off a rolling boil, so the dairy stays silky.
Mary The High Protein Recipes
High-Protein Creamy Sausage & Cabbage Soup
- Prep10 min
- Cook25 min
- Total35 min
- Servings6 servings
- Calories380 kcal
Ingredients
Instructions
- Brown the sausage. Heat a heavy pot over medium-high. Add sausage coins and cook 4 to 5 minutes, turning once, until the edges are browned. Transfer most of the sausage to a plate, leaving the fat in the pot.
- Soften the veg. Add onion and celery. Cook 3 minutes. Stir in garlic 30 seconds. Add cabbage and a pinch of salt. Cook 4 to 5 minutes until the cabbage wilts and picks up a little color.
- Simmer. Add cauliflower, broth, paprika, thyme, remaining salt, and pepper. Bring to a boil, then lower to a steady simmer. Cook 10 to 12 minutes until the cauliflower is tender but not falling apart.
- Make it creamy. Drop heat to low. Stir in cream cheese until melted, then cheddar and heavy cream. Return the sausage. Simmer 2 to 3 minutes until the broth is smooth and slightly thick. Do not boil hard.
- Serve. Taste and add salt or pepper. Ladle into bowls and finish with chives and extra cracked pepper. Serve hot.
Notes & Tips
- Read the sausage label – some brands add sugar and extra carbs.
- Cube the cream cheese so it melts without lumps.
- Cut cauliflower similar in size so it cooks evenly and looks like stew cubes.
- If the soup is thin, simmer uncovered 3 minutes after the dairy goes in.
- A splash of apple cider vinegar at the end brightens the cabbage.
Variations & serving ideas
- Italian sausage: Brown crumbled links instead of smoked coins.
- Turnip cubes: Use in place of cauliflower if you want a firmer “potato.”
- Spicy: Add red pepper flakes or use hot smoked sausage.
- Dairy-light: Cut cream to 1/4 cup and keep the cream cheese.
- Bacon and sausage: Crisp 3 slices of bacon first, cook the sausage in a spoon of the fat, and crumble bacon over the bowls.
- Mustard kick: Stir in 1 Tbsp Dijon with the cream. It cuts the richness and loves smoked sausage.
- Kale instead: Swap half the cabbage for chopped kale. Add it with the cauliflower so it has time to soften.
- Crock Pot: Brown sausage first. Add everything except dairy. Cook LOW 4 hours. Stir in cream cheese, cheddar, and cream at the end.
Storage
- Refrigerator: Up to 4 days (Covered; reheat gently so dairy stays smooth)
- Freezer: Up to 2 months (Freeze before cream if you can; add dairy when reheating)
- Meal prep boxes: Up to 4 days (Add chives when you eat)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 380 kcal |
| Total fat | 28 g |
| Sodium | 980 mg |
| Total carbohydrate | 11 g |
| Fibre | 3 g |
| Protein | 22 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this soup keto-friendly?
Yes. About 8g net carbs per serving when you use cauliflower instead of potatoes and check the sausage label for added sugar.
Can I use real potatoes?
Yes, but carbs jump. One small potato for the whole pot is a middle ground. For 8g net carbs, stay with cauliflower or turnip cubes.
Why did my soup look grainy?
The dairy boiled. Add cream cheese and cheddar on low heat and do not let the pot roll after they go in. Softened cubes melt cleaner.
What sausage works best?
Smoked kielbasa or a beef-pork smoked sausage. Avoid honey or maple styles. Italian sausage works if you brown it crumbled.
Can I make it ahead?
Yes. It tastes better on day two. Reheat gently with a splash of broth so the cream loosens without splitting.
How do I keep the cabbage from going soggy?
Wilt it first, then simmer only until the cauliflower is tender. Do not cook the pot an extra 20 minutes after that.
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