Keto Sausage, Zucchini and Kale Stew

This stew is Italian sausage, zucchini and kale cooked in a tomato and chicken broth base with onion, garlic, oregano and basil. It is made in one pot in 40 minutes, and the card makes 4 servings with 9 grams of carbohydrates each. The sausage is browned in the pot, so it flavors everything that goes in afterward.

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There are no starches and no long simmer. The zucchini cooks until tender in about 15 to 20 minutes, and the kale goes in at the very end, so it stays green and just wilted.

What Goes in the Pot

• Italian sausage (1 pound): mild or spicy, as you prefer. Browning it well adds depth and richness to the stew.
• Zucchini (2 medium, diced): it absorbs the flavors and softens as it simmers.
• Kale (1 cup, chopped, stems removed): removing the stems keeps the bite tender.
• Onion (1 medium, diced) and garlic (3 cloves, minced): the base, softened in the olive oil first.
• Diced tomatoes (1 can, 14.5 ounces, no added sugar): they give acidity and balance.
• Chicken broth (2 cups, low-sodium): the liquid, and low-sodium keeps the salt in your hands.
• Dried oregano (1 teaspoon) and dried basil (1 teaspoon): a Mediterranean flavor. Red pepper flakes (1/2 teaspoon) are optional.
• Olive oil (2 tablespoons), salt, pepper and fresh parsley: the oil is for sauteing, and the parsley is a garnish.

Building the Stew in Order

Start with the olive oil in a large pot over medium heat. A Dutch oven works, and any heavy-bottomed pot will do. Cook the onion until translucent, about 3 to 4 minutes, then add the garlic for another minute. Both go in first because they set up the flavor of everything after.

Add the sausage and break it up with a wooden spoon. Cook it for about 5 to 7 minutes, until browned and cooked through. This is not a step to rush.

Stir in the zucchini, tomatoes, broth, oregano, basil, red pepper flakes if you are using them, salt and pepper. Bring it to a boil, lower the heat and simmer for about 15 to 20 minutes, until the zucchini is tender. Stir now and then so nothing sticks.

Add the kale last and stir for 2 to 3 minutes until it wilts. Taste, adjust the seasoning, and serve hot with parsley.

Adjusting the Stew

• Thicker stew: simmer it a little longer so the liquid reduces.
• Smoked sausage: use it in place of Italian sausage for a smoky flavor.
• Other vegetables: bell peppers, spinach or cauliflower.
• Fresh herbs: thyme or rosemary change the aroma.
• More heat: diced jalapenos or a splash of hot sauce.
• Creamy: a splash of heavy cream or coconut milk stirred in at the end.
• Sausage swaps: turkey sausage, or a plant-based one for a vegetarian version. The flavor will change a little.

What to Serve With It

A slice of low-carb bread works for dipping into the broth. A green salad dressed with olive oil and lemon gives a fresh contrast, and a glass of dry white wine suits the sausage and tomato. Rustic bowls and a little extra parsley finish it nicely.

Storing, Freezing and Planning Ahead

Prep the vegetables ahead to save minutes when you start cooking. The stew tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator for up to three days, which also makes it good for meal prep, since it portions easily into containers for lunch.

To freeze it, let it cool completely first, then move it to freezer-safe containers. It keeps for up to three months.

Each serving is listed at 320 calories, 24 grams of fat, 9 grams of carbohydrates, 3 grams of fiber and 22 grams of protein.

FAQ

Can I make it in advance?

Yes. It keeps for up to three days in the refrigerator and tastes even better the next day.

Can I freeze it?

Yes. Cool it completely and freeze it in freezer-safe containers for up to three months.

What goes well with it?

A fresh salad or crusty low-carb bread. It is also good on its own.

Can I replace the sausage?

Turkey sausage or plant-based sausage both work. The flavor will vary slightly.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us