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Sausage, Kale and Butternut Squash Soup

    Spicy Italian sausage, hearty kale, and creamy butternut squash create a warm and satisfying soup that is perfect for freezing.

    sausage kale butternut soup1

    One of my favorite quick and healthy dinners in the middle of Winter is a warm bowl of soup. Spicy Italian sausage, hearty beans, creamy butternut squash, and bright green kale are a delicious match made in soup heaven.

    Liz Dicing Onion
    Adding Butternut Squash

    The fact that this soup is loaded in vitamins and nutrients is an added bonus (especially during cold and flu season!) Of course, if health benefits are important to you, here are a few you’ll get from this soup:

    Adding Kale to Pot

    Anti-Inflammatory Properties: Kale contains omega-3 fatty acids which can help alleviate arthritis, fight asthma as well as autoimmune disorders.

    Meat and Veggies

    Protein-Packed: Thanks to lean turkey sausage and creamy cannellini beans, each serving of this soup provides over 28 grams of protein. Protein and fiber are the key to stabilizing blood sugar levels and staying fuller, longer.

    sausage kale butternut soup

    Weight Loss: Each cup of kale provides 5 grams of protein which helps lower cholesterol, aid digestion and improve liver health.

    Bone and Eye Health: Vitamin A, calcium, vitamin D and K all help keep your eyes healthy and bones strong.

    Sausage and Kale Soup with Beans

    Soup is not only freezer friendly but tastes even better the next day for lunch. Whenever we make soup, I make a second batch to pop in the freezer or save for busy weekday lunches.

    Liz Garnishing Soup

    Here are a few of our favorite soups:

    When browning the sausage, don’t be afraid of a little color! The longer it browns, the more it caramelizes which means more flavor when you deglaze the pan with chicken broth. The amount of salt needed will vary depending on the brand of sausage, chicken broth, and beans that you use so season accordingly.

    Can you use any type of squash in soup?

    Yes!

    Where can you get pre-chopped squash and kale?

    If your local grocery store doesn’t stock them check Trader Joe’s.

    Your spoon is waiting.

    sausage kale butternut soup1

    Sausage, Kale and Butternut Squash Soup

    4.57 stars average
    Spicy Italian sausage, hearty kale and creamy butternut squash create a warm and satisfying soup that is perfect for freezing.
    PREP: 10 mins
    COOK: 30 mins
    TOTAL: 40 mins
    Save
    Servings: 4

    Ingredients
     

    • 3 Italian turkey sausage links – uncooked (spicy or sweet)
    • 1 medium onion (diced)
    • 2 cloves garlic (grated)
    • 1 red pepper (seeded and diced)
    • 8 cups chicken broth (low sodium or homemade)
    • 3 cups butternut squash (peeled and cut in 1/2 in. cubes)
    • 4 cups kale (roughly chopped)
    • 14 oz cannelini beans (drained and rinsed)
    • salt and pepper to taste
    • Parmigiano reggiano (optional garnish)

    Instructions
     

    • Heat a large soup pot over medium-high heat and spray with olive oil non-stick spray. Remove sausage from casings and add to pot.
    • Brown sausage for 7-8 minutes using a potato masher or wooden spoon to break into bite-sized pieces.
    • Add garlic, diced onion and red pepper to pan (as well as a pinch of salt and pepper) and cook until softened, about 5-6 minutes.
    • When sausage is nicely browned add broth to pan using a wooden spoon to scrape up all of the delicious brown bits from the bottom of the pan.
    • Raise heat to high then bring soup to a boil. Add butternut squash cubes and cook for 15-20 minutes or until softened.
    • Five minutes before serving, add kale and beans. Season with salt and pepper to taste and serve with freshly grated Parmigiano reggiano if you wish.

    Notes

    When browning the sausage, don’t be afraid of a little color! The longer it browns, the more it caramelizes which means more flavor when you deglaze the pan with chicken broth. The amount of salt needed will vary depending on the brand of sausage, chicken broth and beans that you use so season accordingly.

    Nutrition

    Calories: 329kcalCarbohydrates: 43.6gProtein: 28.9gFat: 4.9gSaturated Fat: 0.9gPolyunsaturated Fat: 4gTrans Fat: 0gCholesterol: 64mgSodium: 992mgFiber: 9.3gSugar: 5.8g
    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!

    Find more healthy soup recipes on my Pinterest boards!

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    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:

    76 Comments

    1. I followed the recipe to a “T” except used German sausage instead of Italian and spiced with pepper, pepper flakes, dill, celery and caraway seed as well as 2 cups of diced tomatoes. It was phenomenal!!!

    2. Was searching for a butternut squash soup and was so happy I found this recipe! Love it and will make again, it was great for the cold snowy evening. I didn’t have chicken or turkey sausage but had sweet Italian sausage and also added about a half teaspoon crushed red pepper flakes so it had a little heat. Thank you so much for this delicious recipe!

    3. Great! I topped it with a small bit of sour cream and nutmeg! Yeah, nutmeg sounds crazy,but it works on squash soup! So simple to make, put in a pot and let it cook the rest.

      Thank you

    4. 2 lbs of sausage, one squash, two cans of beans. Didnt have any red peppers. This came out great. Finally a butternut Squash soup that isnt baby food! I added farfalle too

    5. I just made this recipe today and it was so easy and tasty!

      I took the advice of others and made some minor changes:

      1. I used spicey chicken italian sausages, so I did not add the red pepper.
      2. I used half chicken stock and half vegetable broth because that’s what I had on hand.
      3. Added some McCormick’s Tuscan seasoning (Blend of marjoram, rosemary, etc).
      4. I used frozen cubed butternut squash because I’m lazy. ;)

      This made enough for the next work week’s worth of lunches (and maybe a little extra). Add a slice of toasted sourdough and a small salad, and you’re eating like a king.

      Thanks for sharing!

    6. This soup was easy, delicious and satisfying. Just the thing after Thanksgiving indulgence.
      I added Italian seasonings also and roasted the squash while I cooked the sausage, onion and pepper.

    7. I had kale, I had butternut squash and I wanted soup, so I did a Google search and this popped up. So freaking good and so easy! This will be one of my favorites.

      1. This exceeded my expectations! I used very spicy Italian sausageskoi and added a bit of extra garlic – everyone I made it for thought it was delicious:-)

      2. I realize I’m a late commenter, but I had to show my love for this soup! It’s fall and a cool 93 degrees in Alabama, but I’ve been craving a healthy squash soup. This was an awesome, easy recipe. I did add some herbs (bay leaf, rosemary, some red pepper flakes, and fresh sage), but this soup is a delicious combo that fills you up without weighing you down. My only complaint…the blister I got while hacking up the squash lol. Love it!!

        1. My 8 yr old & 10 yr old requested this for dinner tonight, as it is “the best soup ever”! I’ve made it for about 3 years now – especially good when made with squash from our garden & I love to use maple sausage – the soup has perfect blend of flavors. Thank you for this recipe!

        2. I made this last weekend and at first I really wasn’t sure. The soup just tasted kind of odd. However, I came back to it after two days in the fridge, and it is wonderful! I guess the flavors just need some time to meld.

          I did use regular spicy pork Italian sausage, 5 links (whole package), and no beans. It made a good 8 servings too, not the 4 like the recipe said.

          I’ll make it again for sure, but just plan on eating it a day or two later LOL. Thanks!

          1. This is probably the grossest thing I have eaten in a long time. We just threw it all out, which I hate because I hate wasting food and money.

              1. I’m curious how someone can look at a recipe and *not* figure out in advance whether or not they might enjoy it, based on the ingredients?

              2. WOW, this is incredible soup! I made a batch last night – added a little bit of coriander and a couple shakes of poultry seasoning for a touch of extra jazz. It was perfect, and I’m eating it for lunch right now. All ingredients were purchased at Trader Joe’s – the pre-chopped squash and kale were huge time savers. This is the easiest recipe for such an outstanding result – complex flavors, filling, healthy. I’ve got your Chicken Tikka Masala in my slow cooker now. Excited to try more of your recipes!

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