A hearty, comforting, warm bowl of soup filled with potatoes, Italian turkey sausage, and fresh kale. This Low FODMAP Potato Soup cooks all in one pot, allowing the flavors to meld and create a delicious soup everyone will enjoy with minimal dishes.
There is something extraordinary about potato soup. Potatoes are a powerhouse ingredient. Not only do they complement the flavors they are paired with, but they also thicken the soup. They add additional fiber through their potato skins. The best part is that potatoes are great for the Low FODMAP diet.
Potato Soup Ingredients
- Potatoes - I love to use Yukon Gold Potatoes. The skin is tender and thin. I have also used russet potatoes with success. However if you are not a huge potato skin fan, peel the skin from the russets.
- 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 low FODMAP 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? For this reason, Monash University has tested a safe amount of heavy cream to be ½ cup. 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 current serving sizes measured by the Monash App at the time of publishing. As always, follow your gut and modify as needed.
How To Make Potato Soup In One Pan
In a 5-Quart heavy-bottomed Dutch oven pan or a large pot, fry over medium heat the cut bacon pieces until the fat is rendered out and cooked. Remove the bacon and drain off the bacon fat on a paper towel-lined plate.
Next, add the Italian turkey sausage. With a meat chopper, break the turkey sausage into smaller pieces. Cook until there are no pink pieces. Turkey sausage should not be drained unless you use a greasy version. However, if you swap it out to use a pork sausage, drain the sausage on a paper towel-lined plate.
Wash and chop up the potatoes into ½ inch cubes. If you slice the potatoes, the skins eventually fall off and become almost like noodles. It isn’t very pretty or appetizing.
Add to the Dutch oven the drained bacon pieces to the cooked turkey sausage.
Next, add the potatoes to the Dutch oven and turn up the heat to medium. Add the chicken broth, salt, black pepper, and crushed red pepper flakes. Simmer for ten minutes on medium heat or until potatoes are fork-tender.
Next, wash and remove the stems from the kale. Tear into the small pieces and add to the soup. Cook for 2-3 minutes until wilted.
Once the potatoes are fork tender and the kale is wilted, remove the soup from the heat and add the heavy cream, green onions, garlic oil, and lemon juice. Stir. Serve immediately—top with shaved parmesan cheese and fresh ground black pepper.
Sausage Options - Feel free to use Italian sausage made from pork instead of turkey.
Bacon Option - Use turkey bacon for a lower calorie option or omit it altogether.
Heavy Cream - Swap with half and half, Whole, 2% or 1% Milk. Lactose free milk options will also work. I would not use skim milk. It will not be creamy.
Green Onions - Use chopped leek instead of green onions. Use only the green parts of the leek.
Potato Soup Variations
Spicy Potato Soup: Want a spicy potato soup? Use a hot Italian sausage, and increase the crushed red pepper flakes. If someone in your house loves spice and someone doesn't add additional crushed red pepper flakes to individual bowls.
Dairy Free Potato Soup: Omit the heavy cream completely or replace it with unsweetened coconut cream. Another option to create a dairy-free creamy soup is puree-cooked potatoes with an immersion blender. The potatoes will make the soup creamy without dairy.
Alternative Cooking Methods
Slow Cooker: 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 6-8 hours or high for 3-4 hours. Once the potatoes are fork-tender, add the kale and cook on low for 10-20 minutes or until the kale wilts. Next, add the green onions, garlic oil, heavy cream, and lemon juice. Remove from heat and serve.
Instant Pot: Turn the Instant Pot to saute, fry the bacon, and drain. Then fry the sausage and drain. Next, add the chicken broth and scrape the bottom of the pot to remove any burned-up bits. Next, add the chopped potatoes, bacon, sausage, and spices. Cook on high pressure for five 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
To Store: Keep any leftovers in an airtight container in the refrigerator for up to four days.
To Reheat: Pour soup into a microwave-safe bowl and heat for 1-2 minutes, stirring half way between cooking time. Another option is to heat in a small saucepan over low heat, and stir to keep it from burning.
To Freeze: Place completely cooled soup into a freezer friendly container. I would not recommend freezing it if you used any other type of dairy besides heavy cream. Dairy does not freeze well, except for dairy with high-fat content.
Absolutely. The flavor profile is very similar to what Olive Garden calls Zuppa Toscana Soup. The big difference this recipe does not have onion or garlic in the ingredients.
Soups can be greasy when the ingredients such as bacon or sausage, have a higher fat content. If a soup is too greasy, chill the soup overnight and scoop out the solidified clumps of grease with a spoon. Discard in the garbage, not the sink! Grease is awful for pipes. This process is the easiest way to reduce the amount of grease in soup.
Additional Low FODMAP Soup Recipes
Low FODMAP Potato Soup
- 4 strips thick-cut bacon cut into ½-inch pieces
- 1 pound Turkey Italian sausage casings removed
- 4 to 5 large Yukon gold potatoes unpeeled and cut into ½-inch cubes
- ½ cup chopped green onion tops
- 1 Tablespoon garlic Infused olive oil
- ⅛ teaspoon crushed red pepper flakes
- 1 teaspoon Kosher salt
- 1 teaspoon ground black pepper
- 8 cups chicken broth low FODMAP version
- 6 cups curly kale stems removed and leaves roughly chopped
- ½ cup heavy cream
- 1 teaspoon fresh lemon juice
- In a 5 quart Dutch oven over medium heat, fry the ½ inch bacon pieces until the fat is rendered out and fully cooked.
- Remove and drain on a paper towel-covered plate.
- Next, cook Italian sausage in the same Dutch oven. Crumble into small pieces. Cook over medium heat until no pink remains.
- While cooking the sausage, wash the potatoes well.
- Leave the potatoes unpeeled and cut them into ½-inch cubes.
- Once the sausage is cooked, pour the 8 cups of chicken broth.
- Add in the bacon, chopped potatoes, green onions, red pepper flakes, salt and black pepper.
- Cook on medium heat for fifteen minutes or until potatoes are fork-tender.
- Wash the kale and remove the stems. Roughly tear into bite-sized pieces.
- Add kale to the soup. Cook for one to two minutes or until wilted.
- Remove the soup from the heat and add the heavy cream, garlic oil, and the lemon juice. Stir.
- Serve immediately—top bowls with fresh parmesan cheese, fresh cracked black pepper, or nothing.