Warm-up with a bowl of this 6-ingredient Low FODMAP Kale, Potato, and Sausage Soup! It features savory sausage crumbles, buttery baby potatoes, and wilted kale for a filling, veggie-packed soup.
Sometimes I just crave a warm, comforting bowl of soup. And this Low FODMAP Kale, Potato, and Sausage Soup is just that! Filled with savory sausage crumbles, buttery potatoes, and wilted kale, this is one of my go-to soup recipes whenever the temperature outside starts to drop … well, this and my Low FODMAP Chicken Noodle Soup! 🙂
Shopping list
To make this soup, add these ingredients to your shopping list:
- Garlic-infused oil – 2 tablespoons
- Low FODMAP ground breakfast sausage – 1 pound (such as Smithfield Hometown Original Breakfast Sausage Roll, Jennie-O All Natural Turkey Sausage, or homemade)
- Low FODMAP broth – 6 cups (I like Fody’s Low FODMAP Veggie Broth)
- Baby red potatoes – 1 ½ pounds
- Kale – 4 cups chopped
- Optional: Red pepper flakes – ½ teaspoon
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that 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.
Low FODMAP breakfast sausage
Breakfast sausage may or may not be low FODMAP depending on the ingredients used. Double-check ingredients before purchasing and avoid products made with high FODMAP ingredients like onion or garlic.
As an FYI, “spices” listed in the ingredients on products in the United States cannot contain onion or garlic per FDA labeling regulations. The ingredients “natural flavor,” “natural flavorings,” or “flavorings” might include garlic, onion, or other high-FODMAP ingredients, but you would need to contact the company for clarification.
Two nationally-available options for uncooked breakfast sausage made with low FODMAP ingredients are:
- Smithfield Hometown Original Breakfast Sausage Roll (ground pork sausage)
- Jennie-O All Natural Turkey Sausage (ground turkey sausage)
I’ve also had luck finding breakfast sausage made with low FODMAP ingredients at local meat markets, food co-ops, and regional grocery stores with full-service meat departments. So, I encourage you to look around your community if you can’t find the products listed above. Or, consider making your own.
Other ingredients
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 has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Kale contains minimal FODMAPs. It is considered a FODMAP-free food. Enjoy according to your appetite.
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.
Similar recipes
- Low FODMAP Hamburger Vegetable Soup
- Low FODMAP Turkey Chili with Sweet Potato & Lentils
- Low FODMAP Beef Stew (Slow Cooker or Instant Pot)
Low FODMAP Kale, Potato, and Sausage Soup
- Total Time: 35 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Warm-up with a bowl of this 6-ingredient Low FODMAP Kale, Potato, and Sausage Soup! It features savory sausage crumbles, buttery baby potatoes, and wilted kale for a filling, veggie-packed soup.
Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 pound uncooked low FODMAP breakfast sausage, such as Smithfield Hometown Original Breakfast Sausage Roll or homemade
- 6 cups low FODMAP broth (I like Fody’s Low FODMAP vegetable broth)
- 1 ½ pounds baby potatoes, diced
- 4 cups chopped kale
- ½ teaspoon red pepper flakes
- Salt and pepper
Instructions
- Heat olive oil in a large pot over medium heat. Once hot, add sausage and brown until cooked throughout.
- Add low FODMAP broth and potatoes. Bring to a boil; then reduce heat and simmer until potatoes are tender about 15 minutes. Stir in kale and red pepper flakes; cook until kale is wilted. Season to taste with salt and pepper.
- Serve warm.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stove
- Cuisine: American
Keywords: low FODMAP recipe, dairy-free, pork, paleo
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. 🙂