When the weather outside is dreary, I crave something that feels like a warm hug in a bowl. This ultimate high-protein creamy Italian sausage & vegetable soup delivers just that — the kitchen fills with the sizzling sound of sausage hitting the pan, the garlic scent rises, and as the broth bubbles you know something rich and satisfying is coming. Each spoonful is a swirl of savory sausage, tender zucchini, wilted spinach, and creamy broth with a tang of Greek yogurt. Inspired by classic keto sausage soups, I’ve re-imagined it with extra protein, more vegetables, and a light but indulgent texture. It’s comfort food that works for both your taste buds and your goals.
Recipe Info
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 6
- Cuisine: Italian-Inspired / Keto
- Course: Main Course / Soup
Ingredients
For the Soup Base:
- 1 lb (450 g) lean Italian turkey sausage (casings removed)
- 1 tbsp olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 4 cups (960 ml) low-sodium chicken or bone broth
- 1 medium zucchini (about 200 g), diced
- 2 cups fresh spinach, roughly chopped
- 1 can (14 oz / 400 g) diced tomatoes (no sugar added)
For the Creamy Protein Component:
- 1 cup (240 g) plain Greek yogurt (2% or non-fat)
- 4 oz (115 g) light cream cheese, softened
- ½ tsp dried basil
- ½ tsp dried oregano
- ¼ tsp smoked paprika
- Salt & pepper, to taste
For Garnish (optional):
- Freshly grated Parmesan cheese
- Chopped fresh parsley or basil
- Crushed red pepper flakes (if desired)
Instructions
- Brown the sausage & aromatics.
In a large pot or Dutch oven over medium heat, add olive oil then sausage. Cook for about 5 minutes, breaking it up, until browned. Add onion and garlic, stirring until onion softens and scent rises. - Add broth and vegetables.
Pour in the chicken/bone broth, add diced zucchini and the can of diced tomatoes (include juices). Bring to a gentle boil, then reduce to simmer for 10 minutes, until zucchini is nearly tender. - Make the creamy protein mix.
In a bowl, whisk together Greek yogurt, cream cheese, basil, oregano, smoked paprika, salt and pepper until smooth and lump-free. - Temper & incorporate the cream mix.
Ladle about 1 cup of the hot soup broth into the yogurt-cream cheese mix, whisking to temper it. Then slowly pour this mixture back into the pot, stirring to combine. Simmer gently (do not boil) for 3-5 minutes until broth turns silky. - Finish with spinach.
Stir in chopped spinach and cook for another 2 minutes, until it’s wilted but still bright green. - Serve & garnish.
Ladle into bowls and top with Parmesan, parsley, or red pepper flakes as desired. Serve immediately and enjoy the steam-rising comfort.
Tips & Variations
- Dairy-free swap: Use full-fat coconut milk + dairy-free yogurt instead of Greek yogurt and cream cheese.
- Veggie boost: Add 1 cup chopped cauliflower florets along with zucchini for extra bulk and fiber.
- Spice it up: Use hot Italian sausage or add ½ tsp chili flakes for a kick.
- Make-ahead: Let the soup cool fully, transfer to containers and refrigerate up to 3 days. Reheat gently on low heat, stirring occasionally.
Nutrition Facts (approx per serving)
- Calories: ~320 kcal
- Protein: ~26 g
- Carbohydrates: ~8 g
- Fat: ~20 g
- Fiber: ~2 g
- Sugar: ~4 g
- Sodium: ~540 mg
Creamy Italian Sausage & Vegetable Soup
Ingredients
Method
- In a large pot or Dutch oven over medium heat, add olive oil then sausage. Cook for about 5 minutes, breaking it up, until browned. Add onion and garlic, stirring until onion softens and scent rises.
- Pour in the chicken/bone broth, add diced zucchini and the can of diced tomatoes (include juices). Bring to a gentle boil, then reduce to simmer for 10 minutes, until zucchini is nearly tender.
- In a bowl, whisk together Greek yogurt, cream cheese, basil, oregano, smoked paprika, salt and pepper until smooth and lump-free.
- Ladle about 1 cup of the hot soup broth into the yogurt-cream cheese mix, whisking to temper it. Then slowly pour this mixture back into the pot, stirring to combine. Simmer gently (do not boil) for 3-5 minutes until broth turns silky.
- Stir in chopped spinach and cook for another 2 minutes, until it’s wilted but still bright green.
- Ladle into bowls and top with Parmesan, parsley, or red pepper flakes as desired. Serve immediately and enjoy the steam-rising comfort.
Notes
- Protein: ~26 g
- Carbohydrates: ~8 g
- Fat: ~20 g
- Fiber: ~2 g
- Sugar: ~4 g
- Sodium: ~540 mg
FAQs
1: Can I freeze this soup?
A1: Yes – cool fully and freeze in airtight containers for up to 2 months. When reheating, thaw overnight and warm gently to preserve texture.
2: Can I make this gluten-free?
A2: It’s already gluten-free as long as you choose sausage and broth with no gluten-containing additives. Always check labels.
3: Can I omit the cream cheese?
A3: You can skip it and use full-fat heavy cream instead, but the texture and protein content will differ slightly.
4: How do I avoid the cream separating?
A4: Temper the yogurt/cream cheese mix by mixing in warm broth before adding to the pot, and keep the soup at low simmer — avoid high boil after dairy addition.
