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 garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
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 (red or yellow), with or without the skin, are a low FODMAP food up to 500 grams per serving. 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, One Dish, Soup
- 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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