Low FODMAP Potato Soup With Sausage

Enjoy a bowl of low FODMAP potato sausage soup with kale in a flavorful broth. This recipe uses Italian turkey sausage for a lower-calorie option. Not to mention, this soup is packed with flavor and texture. Everyone will love it, even if they aren’t on a low FODMAP diet.

There is something extraordinary about potato soup. Not only do they complement the flavors they are paired with, but also thicken the soup. They also add additional fiber through their potato skins. The best part is potatoes are great for the low FODMAP diet. 

Why You'll Love This Recipe

• Copycat Recipe for Zuppa Toscana Soup from Olive Garden
• One pot soup
• Gluten Free, Low FODMAP and Dairy Free option

Featured Ingredients

• Potatoes - I love to use Yukon Gold Potatoes. The skin is tender and thin. 
• Bacon - Because everything is better with bacon, including potato soup! it adds so much flavor.
• Italian Turkey Sausage - Using turkey sausage decreases the amount of grease and calories in this soup. Try it. You won’t be able to tell it isn’t pork sausage. Make sure you find a brand without any high FODMAP ingredients. I have used the Jennie-o brand with success. 
• Chicken Broth - Use homemade, a low FODMAP broth version, or a soup base and water. 
• Kale - Use fresh kale with the stems removed. In a pinch, I have also used chopped frozen kale. It doesn’t have the large pieces of kale like using fresh does. It turns the soup almost green with many tiny pieces of kale. It's still delicious. It just looks different. 
• Spices: - Kosher Salt, Ground Black Pepper, Crushed Red Pepper Flakes
• Green Onion Tops - Just the top of the spring onion. The white part is where the fructans hide.
• Garlic-Infused Oil - Add the flavor of garlic without actual garlic.
• Heavy Cream - Did you know heavy cream is more fat than lactose? I also have used lactose-free milk and unsweetened almond milk with success. 
• Fresh Lemon Juice - Just a touch of lemon juice to balance out the richness of this soup. 

See the recipe card for the exact measurements and complete instructions.

Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Step 1: Cut bacon strips into 1-inch pieces. Use kitchen shears to make it an easy job!. Then, in a 5-quart heavy-bottomed Dutch oven pan or a large pot, fry over medium heat until the fat is rendered out and cooked. Remove the bacon and drain on a paper towel-lined plate. 

Step 2: With a paper towel, soak up any bacon grease. However, if you want to keep all that flavor, feel free to skip that step.

Step 3: Next, add the Italian turkey sausage. With a meat chopper, break the turkey sausage into smaller pieces. Cook until there are no pink pieces. 

Step 4: While the sausage is cooking, wash and chop up the potatoes into ½ inch cubes. 

Step 5: Add the potatoes and chicken broth to the Dutch oven and turn up the heat to medium.

Step 6: Next, add the green onions, salt, black pepper, and crushed red pepper flakes. Simmer for fifteen minutes or until potatoes are fork-tender.

Step 7: Next, wash and remove the middle stems from the kale. Tear into the small pieces and add to the soup. Cook for 2-3 minutes or until wilted.

Step 8: Once the kale is wilted, remove the soup from the heat and add the heavy cream, garlic oil, and lemon juice. Stir.

Serve immediately. Top with shaved parmesan cheese and fresh ground black pepper.

Ingredient Swaps

• Sausage Options - Feel free to use homemade Italian sausage made out of ground pork. 
• Bacon Option - Use turkey bacon for a lower-calorie option.
• Heavy Cream - Swap with half-n-half, Whole, 2% or 1% Milk. I would not use skim milk. 
• Green Onions - Use chopped leeks instead of green onions. Use only the green parts of the leek. 
• Baby Spinach - Swap out the kale for fresh baby spinach.

Variations

Spicy Potato Italian Sausage Soup: Want a spicy potato soup? Use a hot Italian sausage, and increase the crushed red pepper flakes. 

Dairy Free Potato Soup: Omit the heavy cream completely. Boil the potatoes in a separate saucepan, drain them when cooked, and puree them with an immersion blender. Use instant mashed potato flakes to thicken if needed.

Baked Potato Soup: A recipe for low FODMAP baked potato soup with ham, bacon, and cheese. It is creamy and comforting.

Alternative Cooking Methods

Slow Cooker Potato Soup With Sausage: 

• In a large 6-quart slow cooker or crock pot, add the cooked bacon, turkey sausage, broth, spices, and chopped potatoes. 
• Cook on low for six-eight hours or high for 3-4 hours. 
• Once the potatoes are fork-tender, add the kale, green onions, garlic oil, heavy cream, and lemon juice. Remove from heat and serve.

Instant Pot Potato Soup With Sausage:

• Turn the Instant Pot to saute, fry the bacon, remove and drain. 
• Fry the sausage. 
• Next, add the chicken broth and scrape the bottom of the pot to remove any burned-up bits. 
• Add the chopped potatoes, bacon, sausage and spices. 
• Cook on high pressure for 5 minutes. 
• Quick release the pressure, remove the cover, add the torn pieces of kale, and allow to wilt for about 1-2 minutes. 
• Then add the heavy cream, green onions, garlic oil, and lemon juice. 
• Remove from the heat and serve.

Storing And Reheating

Store: Keep any leftovers in an airtight container in the refrigerator for up to four days.

Reheat: Pour soup into a microwave-safe bowl and heat for 1-2 minutes, stirring halfway between cooking time. Another option is to heat in a small saucepan over low heat, stirring. 

Freeze: Place completely cooled soup into a freezer-friendly container. If you use any other type of dairy besides heavy cream, I would not recommend freezing it. Dairy does not freeze well, except for dairy that has a high-fat content.

Low FODMAP Notes

Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.

As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.

• White Potatoes - Safe at ¼ cup or 75 grams per meal.
• Bacon - Safe at Safe at 2 strips or 60 grams per meal.
• Italian Turkey Sausage - Use an option without garlic or onion listed in the ingredients. 
• Chicken Broth - Use low FODMAP option without garlic or onion listed or one that you can tolerate. 
• Kale - Safe at ½ cup or 75 grams per meal.
• Crushed Red Pepper Flakes - Safe at 1 teaspoon or 2 grams per meal.
• Green Onion Tops - Safe at ¾ cup or 75 grams per meal.
• Garlic-Infused Oil - Safe at 1 tablespoon or 18 grams per meal.
• Heavy Cream - Safe 2 tablespoons or 40 grams per meal.
• Fresh Lemon Juice - Safe at 1 tablespoon or 21 grams per meal.

For additional information on a low FODMAP diet, please visit  Monash University or  FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

FAQs

What To Serve With This Soup

Add a slice of low FODMAP cornbread and a leafy green salad with homemade Italian dressing. If serving many people, add a side dish of oven-roasted vegetables for a hearty meal.

Still looking for low FODMAP soup recipes? Discover something new or an old favorite!

Additional Recipes With Italian Sausage

• Pizza Pot Pie - A delicious recipe mashup featuring everything you love about pizza and pot pies!
• Stuffed Peppers - Grilled bell peppers stuffed with Italian sausage, ground beef, and rice.
• Gluten Free Stuffing - This side dish is great not only on Thanksgiving, but also anytime a hearty, sausage-filled side dish is needed.