Warm up with a bowl of this 10-ingredient Low FODMAP Kale, Potato, and Sausage Soup! It features savory, homemade sausage crumbles, buttery baby potatoes, and leafy kale for a filling, veggie-packed soup.
Note: This recipe was originally published on February 28, 2017. It was updated on January 14, 2022 to include expanded recipe instructions, FODMAP details, and new photos.
Some reasons why you might like to make this cozy, comforting low FODMAP soup recipe:
- One-pot - this soup is made entirely in one soup pot. Hooray for less dishes!
- Veggie-packed - the kale and potatoes in this soup recipe add satiating fiber
- Simple sausage from scratch - no need to search out a low FODMAP sausage. In this recipe, we create our very own low FODMAP sausage directly in the soup pot with the help of ground pork, dried herbs and spices. Adjust the seasoning amounts to create your perfect blend.
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Ingredients
To make this low FODMAP soup, add these ingredients to your shopping list:
- Garlic-infused olive oil - 1 tablespoon
- Ground pork - 1 pound
- Rubbed sage - 1½ teaspoons
- Ground black pepper - ½ teaspoon
- Fennel seeds - ½ teaspoon
- Dried thyme - ½ teaspoon
- Low FODMAP vegetable or chicken broth - 6 cups
- Baby potatoes - 1½ pounds
- Kale - 4 cups chopped
- Optional: Red pepper flakes - ½ teaspoon
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody's Low FODMAP Veggie Broth but you can find other options here.
Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.
Kale contains minimal FODMAPs. It is considered a FODMAP-free food. Enjoy according to your appetite.
Instructions
To make this Low FODMAP Kale, Potato, and Sausage Soup, simply:
Heat a dutch oven over medium-high heat. Add the olive oil, ground pork, sage, black pepper, fennel seeds, and dried thyme. Using a meat masher, or another cooking utensil, break the ground pork into crumbles while mixing to incorporate the seasonings.
Continue cooking until the sausage is browned; about 8 minutes.
Add low FODMAP broth and diced potatoes. Increase heat to high and bring the liquid to a boil. Once boiling, reduce heat to medium or the temperature-setting that maintains a steady simmer. Simmer until potatoes are fork-tender; about 15 minutes.
Remove from heat. Add the kale and stir. Let the soup sit until the kale has wilted slightly. Adjust the flavor of the soup with optional red pepper flakes, salt, and black pepper.
Serve the soup warm.
Serve this with
We each of unique appetites and nutritional needs. If you'd like to serve this low FODMAP kale, potato, and sausage soup with additional food, consider:
- Crunchy carrot sticks
- A simple salad of lettuce and low FODMAP dressing
- An orange, a few strawberries, or a handful of grapes (see the Monash FODMAP app for more information about low FODMAP serving sizes)
- A glass of lactose-free milk
Substitutions
Here are a couple of possible substitutions for ingredients in this recipe:
- Kale - instead of the kale, try using chopped Swiss chard, collard greens, or spinach
- Ground pork - where available, pork sausage made with low FODMAP ingredients may be substituted for the ground pork, sage, black pepper, fennel and thyme. Ground turkey or chicken may also be substituted for the ground pork.
Variations
Try these variations to help make this soup your very own:
- Less spicy - omit the optional red pepper flakes and consider reducing the amount of black pepper
- Creamy - reduce the amount of low FODMAP broth to 5 cups. After the potatoes are cooked, stir in 1 cup of lactose-free milk and heat until warm.
Equipment
Some kitchen tools that may be helpful in making this recipe include:
Storage
Refrigerate leftovers in an airtight container and enjoy within 3-4 days.
Similar recipes
- Low FODMAP Chicken Noodle Soup
- Low FODMAP Hamburger Vegetable Soup
- Low FODMAP Greek Lemon Chicken Soup
Recipe
Low FODMAP Kale, Potato, and Sausage Soup
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
Warm up with a bowl of this 10-ingredient Low FODMAP Kale, Potato, and Sausage Soup! It features savory, homemade sausage crumbles, buttery baby potatoes, and leafy kale for a filling, veggie-packed soup.
Ingredients
- 1 tablespoon garlic-infused olive oil
- 1 pound ground pork // note 1
- 1½ teaspoons rubbed sage
- ½ teaspoon ground black pepper
- ½ teaspoon fennel seeds // note 2
- ½ teaspoon dried thyme
- 6 cups low FODMAP vegetable or chicken broth // note 3
- 1½ pounds baby potatoes, diced into bite-sized pieces
- 4 cups chopped kale, loosely packed // note 4
- ½ teaspoon red pepper flakes, optional or adjust amount to preference
- Salt and black pepper
Instructions
- Heat a dutch oven over medium-high heat. Add the olive oil, ground pork, sage, black pepper, fennel seeds, and dried thyme. Using a meat masher, or another cooking utensil, break the ground pork into crumbles while mixing to incorporate the seasonings. Continue cooking until the sausage is browned; about 8 minutes.
- Add low FODMAP broth and diced potatoes. Increase heat to high and bring the liquid to a boil. Once boiling, reduce heat to medium or the temperature-setting that maintains a steady simmer. Simmer until potatoes are fork-tender; about 15 minutes.
- Remove from heat. Add the kale and stir. Let the soup sit until the kale has wilted slightly. Adjust the flavor of the soup with optional red pepper flakes, salt, and black pepper.
- Serve the soup warm.
Storage: Refrigerate leftovers in an airtight container and enjoy within 3-4 days.
Equipment
Buy Now → Notes
Note 1: If available, 1 pound of ground pork sausage (made with low FODMAP ingredients) may be substituted for the ground pork, sage, black pepper, fennel seeds, and dried thyme.
Note 2: The fennel seeds usually soften as the pork and soup cook. If you’d prefer not to bite into a whole fennel seed, consider crushing the fennel seeds using a mortar and pestle or blitzing in a spice grinder before adding to the recipe.
Note 3: I used 2 tablespoons of Fody’s Low FODMAP Vegetable Soup Base and 6 cups water.
Note 4: I usually use curly-leaf kale and remove the stems, but these are personal preferences.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish, Soup, One Dish
- Method: Stove Top
- Cuisine: Low FODMAP
Food safety
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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Taryn says
Love this recipe! Been making it once a month for a few years with Fody chicken or vegetable broth and Bilinski’s hot Italian chicken sausage from Whole Foods!! So good with a pure sourdough and ghee!
Heather says
Looks really delicious and I look forward to making it! Question about low FODMAP broth. I usually make my own broth and put the usual things in it, but as far as onions and garlic that are then strained out—does this make the broth not low FODMAP? If so, I’m confused how garlic-infused oil is low FODMAP when it’s essentially the same process? Cook the food in a liquid and then strain.
Em Schwartz, MS, RDN says
Hi Heather, Great question! FODMAPs are water-soluble, meaning they dissolve in water or water-based liquids such as broth. They are not oil-soluble (don't dissolve in oil). Making broth with onions and garlic and then removing them would mean the broth is no longer low FODMAP because the FODMAPs would have dissolved into the water/liquid. Infused oil is different because the flavors of garlic are imparted into the oil but FODMAPs don't transfer (because the FODMAPs are not oil-soluble). Hope that helps! -Emily
Heather says
Thanks for explaining that! Yes, it makes sense now.
Jessica says
Unfortunately, that recipe didn't work out for me or my family. It was a bit blend and the ingredients didn't harmonize well together.
Em Schwartz, MS, RDN says
Hope you can find something else that does work for you. -Emily
Simone says
Tons of potential, but mine turned out super bland. I’m not much into salt but I had to salt each bite. Any ideas? Would love to love this
Em Schwartz, MS, RDN says
Hi Simone, Did you happen to use a homemade or low-salt/unsalted broth? If so, you will likely need to add quite a bit more salt to help flavor the soup. If you used a salted broth, like Fody's, and there still wasn't enough flavor, you could try 1.5-2x any of the herbs and spices to add more flavor. It might also help to add salt (1/4 to 1/2 teaspoon) to the pork as it cooks. Hope that helps give you some ideas! -Em
Simone says
Em - That did it!! I doubled all the spices and added 1/2 tsp of salt in with the pork. I’m using store bought chicken broth and just a pot (not a Dutch oven, which is on my wish list). Perfect flavor combo’s! Thank you so so much! I knew it had legs
Simone says
Should the red chili flakes be added after like the recipe says or in the first step, like the image? Thank you!!
Em Schwartz, MS, RDN says
Hi Simone, Glad to hear the seasoning adjustments better suited your preferences! You can add the red chili flakes at either step. Chili flakes like many seasonings can reduce slightly in flavor as they are cooked. After testing both ways (the first step image is from an earlier test of the recipe), I liked adding them at the end because I enjoyed the pop of spiciness. Adding the chili flakes at the end also makes it easier to adjust the level of spiciness. -Emily
Alene says
I thought this was great! I cut it in half because my husband is out tonight. I added more kale than half because I love all greens. It did need a little more fluid, so I added another cup of water with a teaspoon more of the Fody’s chicken bullion. I also put the kale in while the potatoes were still cooking as I prefer greens a little more cooked than your approach. And what a clever idea to treat ground pork like sausage. Everything, it seems, has onion or garlic in them, so sausage is out. Thank you so much for an easy and delicious recipe!
in2insight says
Fantastic soup!
Made some baked lightly spiced shredded tofu to replace the pork (vegan here) and the soup was much loved, and eaten, by all.
Thank you for sharing.
crystal hill says
Can this be made in the crockpot or instant pot? if so how? Thanks
Em Schwartz, MS, RDN says
Hi Crystal, I haven't tried this in the crockpot or instant pot yet, but if I were going to this is what I'd do: Brown the sausage, and then transfer it to the crockpot. Add all of the other ingredients, except the kale, and cook until the potatoes are soft. (My best guess for cook times would be 2-3 hours on high or 4-6 hours on low in the slow cooker) Stir in the kale and let sit until wilted. (Maybe 15 minutes?). Hope that helps! Best, -Em
Sara Bryant says
Can you make this ahead, freeze and enjoy later? If so, how long is it good frozen?
Moira says
Best soup! I am no longer on the fodmap diet and I still make this on a regular basis because it is so delicious and easy. I use your sausage recipe. My boyfriend is very picky with no diet restrictions and this is also one of his favorite recipes. I have made it with kale or rainbow chard.
S. Hoey says
I made this for our whole family (my son has IBS/SIBO but we all eat the same so I’m not making 2 different meals each night) and it was a huge hit. I did add some diced carrot to it for more color and sautéed it with the sausage. I also appreciate your tip about the Whole Foods 365 organic chicken broth being low FODMAP (game changer since we use chicken broth a lot in other recipes, deglazing the pan, etc). Also, love your sausage recipe as any prepared version always contains onion and garlic. Thank you for sharing all your recipes and ideas!
Lucette Beall, DVM says
This recipe is delicious and fantastic!! I find many of your recipes are now on my favorites list!! I saw on your bio that you love to travel! I would LOVE travel tips for IBS ( I have IBS-D) and traveling. That is the one thing that I haven't gotten down and I really want to travel. I rarely eat out now and because my hours are long during the week I food prep on the weekends and freeze broths and sauces, etc and then if I have a weekend where I won't have time to cook much I freeze soups, etc ahead for that week. Travel tips and tips for having eating out go well would be awesome! Thank you so much for all of your wonderful recipes! I hope you have a wonderful and not too cold weekend!! Lucette
Emily says
Thank you so much for sharing, Lucette! I DO love to travel (even with IBS) and I am really excited to hear that you are interested in topics like that. I'm adding them to my list of future blog post ideas. Thanks again and hope you have a great start to your week!
Erin says
I loved this soup recipe! Every soup I find has onion or garlic so this was such a welcome surprise! And it was delicious! I do wonder about Kale though, is that one to kind of limit? Overall my husband has been pretty good with the soup.
Also I love the sausage recipe! It's so nice to make my own sausage and not have all the preservatives, salt, garlic and onion that they all seem to have! YAY for tasty and healthy!
Emily says
That's fantastic, Erin! Thanks for taking the time to share!!
Kale should be fine - a low FODMAP serving is 1 cup (or 137 grams). Only trace amounts of FODMAPs are found in kale (according to Monash), so larger amounts MAY be tolerated. 🙂
Kara says
Is breakfast sausage safe? I assumed the seasonings would include onion and/or garlic. I read labels but usually see “spices”. Do you recommend a certain brand?
Emily says
Hi Kara, Great question! Unfortunately, most breakfast sausages (at least that I've found) do contain garlic or onion powder. So, I would recommend making your own. I have a recipe for low FODMAP breakfast sausage here (it's also linked in the recipe above): http://funwithoutfodmaps.com/low-fodmap-breakfast-sausage/ which is what I use when I make this recipe. 🙂