Easy Paleo Pumpkin Soup With Sausage And Kale

This easy Paleo pumpkin soup with sausage and kale is a delicious and hearty soup that’s perfect for a chilly fall or winter day. Using Italian sausage, pumpkin, chicken broth and fresh vegetables to make a flavorful savory soup with a subtle sweetness from the pumpkin.

If you prefer a thicker, creamier soup with fewer net carbs, be sure to try my creamy keto pumpkin sausage soup too!

This paleo pumpkin soup is my original post to create a big bowl of hearty soup with tons of flavor because I love soup in the colder weather. I’ve since created a newer creamy keto pumpkin sausage soup which uses a cauliflower puree for a thicker texture and it’s lower carb (see more below).

Both are healthy soup recipes with the delicious combination of pumpkin, sausage and greens. The pumpkin adds a sweet creaminess that balances the spicy sausage. I love it because it’s easy to make and tastes delicious. But with only 6.6g net carbs, 12.2 grams protein and 216 calories it is also a healthy soup you can feel good about eating it. It reminds me of a hearty zuppa toscana soup but with a pumpkin twist.

This paleo pumpkin soup vs. the creamy keto pumpkin soup.

While both of these pumpkin sausage soups are a mixture of Italian sausage, pumpkin and kale, they have slightly different ingredients and textures as well as carb count.

• Paleo pumpkin soup – This one has a savory broth based soup and is a bit thinner than the other. It also has less ingredients but a bit more carbs (6.7g).
• The creamy keto version of this pumpkin sausage soup (pictured below): The newer version uses a cauliflower puree to make the soup creamier and thicker. This requires a few more ingredients and an extra step. However it only has 5.7g net carbs and added veggies.

Recipe ingredients and substitutions.

• Italian sausage – You can use hot or mild Italian sausage and if you can find it in bulk and without casings it will make it easier to cook. You can also use breakfast sausage, flavored chickens sausage, etc.
• canned pumpkin puree – This is pure pumpkin and not pie filling one which has sugar added. Other substitutes would be cooked pureed butternut squash or sweet potato. Though these will have a few more carbs.
• mushrooms, kale and bell peppers – I like sweet bell peppers instead of green peppers as they are more bitter. You can substitute spinach or other greens for the kale if you wish. And if you don’t like mushrooms you can eliminate them.
• chicken broth and Better than Bouillon – I love Better than Bouillon and use this product in most of my 50+ soup recipes. It adds a lot of flavor. You can substitute with regular bouillon if you want and if you don’t have that you may have to add a bit more salt and black pepper.
• fresh garlic cloves – I prefer crushed fresh garlic in my recipes but if don’t have any remember 1 clove of garlic equals ¼ teaspoon of garlic powder.

Both are delicious in my opinion and comforting fall soup recipes. But if one sounds better to you give it a try.

How to make this easy paleo pumpkin soup with sausage and kale.

This is a fairly simple soup recipe. Start to finish it should only take about 20 minutes.

Step 1:  Get out a soup pot and heat to medium heat. Add a tablespoon of olive oil or spray the pan with cooking spray. Take the Italian sausage out of the casings and add to the pot. Brown the sausage making sure to break it up into bite size pieces.

Step 2: Next add the sliced mushrooms, onions and bell peppers. Sauté for a few minutes.

Step 3: Add the rest of your ingredients to the pot. A note about the kale. You want to use baby kale if you can because it will cook very quickly. However if you end up using the rougher curly kale, chop it up into small pieces so it cooks quickly. Simmer for about 5-10 minutes until the kale is cooked and wilted. 

When done take off the heat and ladle into bowls. Store leftovers in an airtight container. Please scroll down to view the printable recipe card.

This Paleo pumpkin soup is healthy and filling so you can eat it for a light meal if you want and maybe add a nice green salad. The pumpkin puree adds a little bit of a creamy finish and also some sweetness which goes nice with the spicy sausage. To me is the perfect fall soup.

Recipe Tips And Notes

• While I used red bell peppers, mushrooms and kale in my soup you could substitute veggies of your choice such as spinach, zucchini, carrots, sweet potatoes, etc.
• Also you can use different sausages if you like such as a flavored chicken or turkey sausage.
• Try to use baby kale leaves if you can because they are more tender and wilt easily in the soup. If you have to use the curly kind, make sure to chop it up into small pieces. You might have to cook the soup a bit more to get the kale cooked.
• This pumpkin soup was filling for me and would be great for a lighter meal, maybe with a salad.
• Check out my sister Patti’s chipotle pumpkin soup recipe. It’s yummy too!

So if you are a big soup fan like me give this one a try. In the fall and winter, nothing fills me up more than a big, bowl of hearty soup and this easy Paleo pumpkin soup recipe fits the bill perfectly.

The nutritional information for 1 serving is:
216 cals / 14.7g fat / 9.6g carbs / 3.g fiber / 12.2g protein = 6.6g net carbs

Check out these 48 fall soup recipes for more delicious and healthy soups many of which are low carb.