Cajun Chicken and Sausage Soup
High-Protein • Low-Carb • Keto-Friendly • Meal Prep Friendly
This Cajun Chicken and Sausage Soup is hearty, smoky, and full of bold Southern-inspired flavor. Tender chicken, savory smoked sausage, and low-carb vegetables simmer in a rich, seasoned broth for a comforting meal that is perfect for chilly evenings or weekly meal prep.
Recipe details
- Prep time: 15 minutes
- Cook time: 30 minutes
- Total time: 45 minutes
- Servings: 6
- Diet: Low-carb, keto-friendly, gluten-free if ingredients are certified gluten-free
Ingredients
- 1½ lb (680 g) boneless, skinless chicken breast, cut into bite-sized pieces
- 12 oz (340 g) smoked sausage, sliced
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 celery stalks, chopped
- ½ cup diced bell pepper
- 3 cloves garlic, minced
- 6 cups (1.4 liters) chicken broth
- 1 teaspoon Cajun seasoning, plus more to taste
- 1 teaspoon smoked paprika
- ½ teaspoon dried thyme
- ½ teaspoon onion powder
- ¼ teaspoon cayenne pepper, optional
- ½ cup heavy whipping cream, optional for a creamy version
- 2 cups chopped spinach or kale
- Salt and black pepper, to taste
- 2 tablespoons chopped fresh parsley
Instructions
1. Brown the sausage
Heat olive oil in a large pot or Dutch oven over medium heat. Add the sliced sausage and cook for 4–5 minutes until browned. Transfer to a plate, leaving a little of the flavorful fat in the pot.
2. Sauté the vegetables
Add the onion, celery, and bell pepper. Cook for 4–5 minutes until softened. Stir in the garlic and cook for another 30 seconds.
3. Season the chicken
Add the chicken pieces, Cajun seasoning, smoked paprika, thyme, onion powder, and optional cayenne pepper. Stir for 2–3 minutes to coat the chicken with the seasonings.
4. Simmer the soup
Pour in the chicken broth and return the browned sausage to the pot. Bring to a gentle boil, then reduce the heat and simmer for 15–20 minutes, until the chicken reaches 165°F (74°C) internally and is fully cooked.
5. Finish the soup
Stir in the spinach and cook for 2–3 minutes until wilted. For a creamy soup, lower the heat and add the heavy cream. Warm gently without boiling. Taste and adjust the seasoning, keeping in mind that Cajun seasoning and sausage may already be salty.
6. Garnish and serve
Sprinkle with fresh parsley and freshly ground black pepper. Serve hot on its own or alongside a green salad or roasted cauliflower.
Approximate nutrition per serving
Based on 6 servings with heavy cream:
| Nutrient | Approximate amount |
|---|---|
| Calories | 350–430 |
| Protein | 35–42 g |
| Total carbs | 6–9 g |
| Fiber | 1–2 g |
| Net carbs | 5–8 g |
| Fat | 20–28 g |
Nutrition varies depending on the sausage, broth, and cream used.
Meal-prep and storage tips
- Refrigerate: Store in airtight containers for 3–4 days.
- Freeze: Freeze without the cream for up to 3 months for better texture. Add cream after reheating if desired.
- Reheat: Warm gently on the stovetop or in the microwave until steaming hot.
- Adjust the heat: Use mild Cajun seasoning and omit cayenne for a milder soup.
- Keep it low-carb: Choose sausage without added sugar or fillers and check the broth and seasoning labels.
