Here’s a rich and comforting Creamy Parmesan Italian Sausage Soup — hearty, low-carb, and blood-sugar-friendly, with cozy Italian flavors and a luscious texture. 🧄🧀🥣
🇮🇹 Creamy Parmesan Italian Sausage Soup
Ingredients:
- 1 tablespoon olive oil
- 1 pound Italian sausage (use turkey or chicken sausage for lighter version)
- 1 small onion, diced
- 3 cloves garlic, minced
- 2 cups cauliflower florets (or chopped zucchini for variety)
- 1 medium carrot, chopped (optional, adds light sweetness)
- 4 cups low-sodium chicken broth
- 1 cup heavy cream or half-and-half (or unsweetened coconut milk for dairy-free)
- 1 ½ cups fresh spinach, chopped
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- ½ teaspoon crushed red pepper flakes (optional)
- ½ teaspoon black pepper
- Salt to taste
Instructions:
- Brown the sausage:
Heat olive oil in a large soup pot over medium heat. Add sausage and cook until browned, breaking it into crumbles. Drain excess fat if needed. - Sauté aromatics:
Add onion and garlic; cook for 2–3 minutes until softened and fragrant. - Add veggies and broth:
Stir in cauliflower (or zucchini), carrots, and chicken broth. Bring to a boil, then reduce heat and simmer for about 10–12 minutes until vegetables are tender. - Make it creamy:
Stir in cream (or coconut milk), Parmesan, Italian seasoning, and pepper. Simmer on low for another 5 minutes, stirring often. - Finish with greens:
Add spinach and let it wilt for 2–3 minutes. Taste and adjust seasoning. Serve warm.
✨ Optional Add-ins:
- Mushrooms or kale for extra texture.
- White beans for fiber (if you want a moderate-carb, high-protein version).
- Crumbled bacon or sun-dried tomatoes for a flavor boost.
💚 Blood-Sugar Friendly Tips:
- Use unsweetened coconut milk or half-and-half instead of full cream to reduce saturated fat.
- Skip carrots if you prefer ultra-low-carb.
- The combo of protein, fat, and fiber keeps glucose levels stable for hours.
Approximate Nutrition (per serving):
- Calories: ~300–350
- Protein: 22g
- Net Carbs: 7–10g
- Fat: 22g
Would you like me to give you a slow cooker version of this soup next — perfect for meal prep and all-day simmering?
