Warm up with a bowl of delicious Low FODMAP Kale, Potato, and Sausage Soup! Not only is this recipe veggie-filled, but it’s also gluten and dairy free!
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! 🙂
Low FODMAP Broth
Many store-bought broths contain high FODMAP ingredients like onion or garlic. So, I usually like to make my own instead. We have roasted chicken on a near-weekly basis. So, I often have bones available to make my own low FODMAP chicken broth. It may sound like a lot of work but it’s really easy to make in the crockpot!
With that said, I do like to keep a couple of pre-made options on hand just in case I can’t make my own. The two store-bought low FODMAP options that I have found, and try to keep on hand, are FODY’s Low FODMAP Chicken Soup Base and Whole Food’s 365 Brand Organic Chicken Broth. If you go the Whole Foods route, double check the ingredients, because not all of their broths are FODMAP-friendly (by ingredient).
Low FODMAP Sausage
I have not been able to find any kind of pre-made FODMAP-friendly sausage. Every commercially-made sausage that I’ve looked at contains either garlic or onion. So, I make my own.
My low FODMAP breakfast sausage recipe makes about two pounds and this soup recipe calls for one pound of breakfast sausage. So, I like to make a complete batch of breakfast sausage, divide it in half BEFORE cooking, and then cook each half separately. One half will turn into breakfast sausage patties and the other half will be browned into crumbles for this soup.
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Low FODMAP Kale, Potato, and Sausage Soup
- Prep Time: 10 mins
- Cook Time: 25 mins
- Total Time: 35 mins
- Yield: 4 1x
Description
Warm up with a bowl of delicious Low FODMAP Kale, Potato, and Sausage Soup! Not only is this recipe veggie-filled, but it’s also gluten and dairy free!
Ingredients
- 2 Tbsp. garlic-infused olive oil
- 1 lb. uncooked low FODMAP breakfast sausage
- 6 cups low FODMAP chicken broth
- 1 ½ lbs. baby potatoes, diced
- 4 cups kale, chopped
- ½ tsp red pepper flakes
- Salt and pepper, to taste
- Chives, to garnish
Instructions
- Heat olive oil in a large pot over medium heat. Once hot, add sausage and brown until cooked throughout.
- Add chicken 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. Top with chives and enjoy!
- Category: Soup
- Method: Stove
- Cuisine: American
Keywords: low FODMAP recipe, dairy-free, pork, paleo
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. 🙂