Spicy Sausage and Kale Soup with Carrot Noodles

Spicy Sausage and Kale Soup with Carrot Noodles

Today is the last day of the photoshoot for my second cookbook, #InspiralizeEverything! I’ve been...

Spicy Sausage and Kale Soup with Carrot Noodles

Today is the last day of the photoshoot for my second cookbook, #InspiralizeEverything!

I’ve been commuting into the city for the past 6 days (today is day 7) to watch the magic happen that is food photography.

Spicy Sausage and Kale Soup with Carrot Noodles

Seriously, I’ve never been more impressed by photography teams in my life! There’s a prop stylist, two food stylists, and of course, a photographer and his assistant. It takes an army to make a book, that’s for sure!

I love the photos SO much, they’re exactly what I had imagined – even better! They really brought my recipes to life – and even helped me make small tweaks to better the recipes.

However, I’m looking forward to normalcy – working out of my apartment, getting work done (ha!), and planning all of the exciting things I have planned for this spring. I’m coming at you with more videos, by the way – I haven’t had a moment to film one!

Spicy Sausage and Kale Soup with Carrot Noodles

So on to today’s recipe: I brought this carrot noodle soup to my sister in law’s to have during Superbowl Sunday, and she loved it! Her exact words: “I don’t know how it’s possible, but this soup tastes really hearty.” I’ll take that as a compliment!

I think it’s because of the carrot noodles – when they cook in the broth, they fluff up like whole wheat pasta does and create the perfect, robust consistency to carry the rich flavors of the sausage, cheese, and broth. Plus, kale always thickens things up!

If you don’t eat meat or want a lighter option other than sausage, try stirring in some quinoa or adding in some shredded chicken.

This soup also saves well, so make the full recipe and have leftovers for lunch!

Spicy Sausage and Kale Soup with Carrot Noodles

Now you can watch a cooking video of this recipe:

Nutritional Information & Recipe

Weight Watchers SmartPoints*: 11 points

*These points were calculated using the official Weight Watchers SmartPoints calculator. We are in no way affiliated with Weight Watchers, we are providing this information based on popular demand.

Spicy Sausage and Kale Soup with Carrot Noodles

Spicy Sausage and Kale Soup with Carrot Noodles

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4


  • .75 pound sweet Italian sausage decased
  • 2 garlic cloves minced
  • 1/2 cup diced onions
  • salt and pepper to taste
  • 4 cups curly kale chopped
  • 6 cups chicken broth low sodium
  • 1 teaspoon dried oregano
  • 1 large carrot or 2 medium carrots peeled, Blade D, noodles trimmed
  • 1/4 cup shredded parmesan cheese optional
  • 1 teaspoon red pepper flakes


  • Place a large saucepot over medium-high heat and once the pan heats, add in the sausage, crumbling with a wooden spoon. Cook for about 10-15 minutes or until browned on all sides. Add in the garlic and onions, season with salt and pepper and let cook for 3 minutes or until onions begin to soften. Add in the kale and cook for 1 minute to combine the flavors. Add in the chicken broth and oregano and raise heat to high and bring to a boil. Once boiling, add in the carrot noodles and stir to combine. Reduce heat to low and let cook for 5 minutes or until carrot noodles are cooked through.
  • When done, divide into bowls and garnish with parmesan cheese and red pepper flakes.

Spicy Sausage & Kale Soup with Carrot Noodles


with love, Ali

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Recipe Rating


  • I saw this recipe in my mailbox and I GASPED because I already have all of the ingredients to make this in my fridge!! I will send a picture when I make it! I love your recipes so much, they always turn out so tasty and delicious! I think I might try to make this in my new electric pressure cooker, bc I'm OBSESSED. Thank you so much, and keep up the awesome recipes!
    • Yay!! This is so fantastic to hear. Let us know how it goes.
  • Loving your recipes! Your first cookbook was a gift I gave several people at Christmas, and it has been a lifesaver for us at home! Excited for your second book!!
    • Thank you so much for your support, Sarah!
  • Went to Houlihans Sunday to try the lasagna was so disappointed only 3 quarter size pieces of cheese and very greasey tasting will not go back to them to eat
    • This is so disappointing to hear! But we appreciate your honest feedback, Deb.
  • Wow this is exactly what I need today! Is it lunch time yet?!?!?
    • So glad you like the recipe!
  • I'll use today's recipe to transform a lighter soup I have on hand, made from an earlier post of yours — the broth with carrot noodles, mushrooms, and spring onions. I've been making that a lot lately, using a broth I make from the "clean" veggie scraps left after spiralizing and recipe-prep, including core and end veggie-pieces, thick stalks I don't want to use, or any wilting survivors in the fridge. I throw all into a zip-lock bag in the freezer, then cook them up (adding any excess bean-cooking liquids I might have) and strain them for broth when the bag gets full. Which it does quickly when you spiralize! So today I'll add kale and poached chicken to thicken up my carrot-mushroom-etc. soup. Thanks, as always, for the inspiration.
    • I love the idea of saving veggie scraps and use later in a broth. I will do that too. Any ideas on how to use veggie pulp after making my juices in the morning? Thanks!
      • The same way. Add that to your soups or any stock. The fiber from your juicing is very healthy for your digestive system so adding that back as you want to will be great. Any meat loaf you may make -- add that veggie fiber in place of bread crumbs. You'll start thinking of other uses as soon as you start using it. Add it to smoothies.
    • This all sounds fabulous, Karen! Thank you for sharing.
  • Do you think I could substitute spinach for the kale? Thanks, Mary
  • Thank you for yet another amazing recipe. I make your recipes at least 2 nights a week, sometimes every day! Everything has been amazing. Quick question. I read your blog via feedly and noticed you recently started truncating your posts. Are you going to continue to do so? I totally understand if that is what's best for the site but for some reason your site always crashes the browser on my desktop so it's been really handy to read the recipes there. Of course I understand you need to do what's best but just thought I'd ask! Thanks again for such a great resource of recipes!
    • I agree on the truncated post comment... not great for readers who use feedly (and blogs are blocked at work so I have to rely on that!)
    • Any info on truncating the posts? As I mentioned, the site crashed my browser on my desktop and I miss reading the new recipes! Thanks!
  • I'm looking forward to the Thai Noodle Salad!
    • Let us know when you give it a try!
  • THAI 'NOODLE' SALAD = the mango
  • I made this soup with what I had on hand - spinach/kale blend instead of Kale; and Colombian Chorizo links instead of Italian sausage. It was fantastic - I think the fresh grated parmesan really makes the soup!
  • Any advice on how to sub sweet potato for the carrot noodles, like cook time or anything? I'm not sold on carrot noodles (I don't love carrots) but I think sweet potatoes could be awesome. Thanks!!
  • Very tasty. I don't eat mammals, so I used hot Italian sausage made from chicken, I used baby spinach because that's what I had on hand. And I skipped the parmesan. It was great. Next time I'll add celery, because soup always seems to be even more delicious with celery. Thanks for a fabulous recipe.
  • I'm trying this soup tonight. Can't wait! Perfect for a cold winter night! On a different note, I had the butternut squash lasagna from Houlihans, and I LOVED it!! I can't wait to try the others, though it will be hard not to order the lasagna!!
  • I just made this soup last night. It was yummy. Almost every Friday is soup night so it's great to have a new recipe I had some leftover chicken stock which I used along with broth. The soup was filling and the spices were just right with flavor This is a keeper We enjoy your recipes thanks for sharing!
  • I just wanted to mention that when I entered this recipe in an online nutrition calculator, my results differed wildly from what is posted here in some areas. Calories came in at 230 rather than 330, fat at 9 grams rather than 22, carbs at 16 instead of 12. I made sure to follow the recipe exactly; for instance, I was careful to enter regular Italian sausage rather than chicken sausage, which could have radically changed the total calories and fat content. Not sure why the big discrepancy...
  • Hi. Can Ali provide a video on how to spiralizer carrots? I find thin carrots locally and gen have to spiralize half and thinly slice the thinner halves. Maybe Ali can show us how best to spiralize carrots. The carrot noodles are delicious just hard to spiralize.
  • I made this for lunch today. It was delicious. My carrots were to small to small to spiralize so I just cut them into matchstick sizes.
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