This high protein sweet potato kale soup is loaded with nearly 50 grams of protein to help support a fat loss goal. Plus, it tastes DELICIOUS.
Traditional sausage kale soup is so delicious and satisfying…
BUT
It’s pretty low in protein.
Sausage in general has about 2-3 times the fat to protein, meaning you won’t likely get enough protein if you rely entirely on sausage to get you there.
And if you’re working toward a weight loss or body recomposition goal, then hitting your daily protein needs is crucial for success.
So I reimagined the traditional sausage variety into a higher protein soup that works much better for body recomposition goals.
Plus it’s super satiating and tastes so dang good.
Ingredient Highlights:
Ground Beef
Ground beef (or turkey, or chicken, or tempeh, for that matter) is significantly higher in protein than sausage. It’s also rated by researchers as one of the healthiest foods you can eat due to it’s impressive nutrient breakdown.
Because of this simple swap, my version of kale soup comes in at nearly 50 grams of protein per serving!
Related: 11 Healthiest Foods On The Planet
Bone Broth
Bone broth is rich in important amino acids like glycine. When you pair bone broth with complete proteins, like ground beef, it helps to boost the overall satiety of the meal even further which is helpful for reducing cravings and hunger.
I used Kettle & Fire’s Chicken Bone Broth for this recipe. You can get it HERE for 20% off using code AUTUMNBATES at checkout.
Seasonings
Most sausage soups don’t add additional seasonings because sausage comes prepackaged with it (literally). So to make this soup have a similar flavor profile, I’ve added back in the seasonings in the form of dried basil, oregano, garlic powder, onion powder and chili flakes.
Ingredient Swaps
- Bacon: Sub in 1 tablespoon of olive oil.
- Ground beef: Use any ground meat or crumbled tempeh (if plant-based).
- Heavy cream: Swap in coconut cream for a dairy-free and plant-based option.
- Bone broth: Use vegetable broth if plant-based.
Storing and Reheating
Pour leftoveres in an airtight container and keep in the fridge for up to 4 days. Heat leftovers up in a pan over medium low heat until warmed through.
High Protein Sweet Potato Kale Soup
Ingredients
- 3 slices bacon cut into bite sized pieces
- 1 1/4 pounds ground beef
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano powder
- 1 teaspoon dried basil
- 1 teaspoon onion powder
- 1/4 teaspoon crushed red chili flakes
- 1 yellow onion diced
- 4 cloves garlic minced
- 2 medium sweet potatoes peeled and cubed
- 6 cups bone broth
- 1/2 cup heavy cream
- 4 cups finely chopped kale
- salt
- shredded parmesan optional
Instructions
- In a dutch oven over medium heat, add the bacon. Cook until crispy, then remove from the dutch oven and place on the plate. Leave behind the reserved fat. If using olive oil, just add olive oil and go to step 2.
- Add the ground meat or tempeh, garlic powder, oregano, basil, onion powder, chili flakes and a heavy pinch of salt. Sauté until full browned. Transfer to a plate with the bacon once cooked.
- Add the onion, garlic and a heavy pinch of salt to the dutch oven. Sauté until softened, about 5 minutes.
- Add the sweet potatoes, broth and cooked meat back to the dutch oven. Bring to a boil and reduce to a simmer for 15-20 minutes, or until the sweet potato is fork tender.
- Add the cream and kale and stir into the soup. Cook for another 5 minutes.
- Optional to serve with shredded parmesan on top.
Equipment
Nutrition
Did you try this recipe?
Don’t forget to leave a comment below and share your thoughts!
Hey AEN
How much grams is the serving size ?
I will try this recipe for sure..
TIA
Maria
Hi! I’m not sure how many grams by weight a serving size is for this recipe. It makes four, so evenly dividing the final product into four bowls would provide one serving each.
How can we reduce the fat a bit? Okay to use half/half instead of heavy cream? I’m not worried about satiety with this hearty soup, but I do try to watch the fat grams.
You could use half and half, it’ll just be less rich.
I made this for our dinner tonight. The only thing I added ( to my bowl only not everyone else’s) was a splash of red wine vinegar. And that’s only because I just really like vinegar in most of my soups. Everyone else ate it as the recipe was written. We loved it. My husband isn’t a big soup guy , but even he said we can add this to rotation ❤️
It’s always the biggest compliment when husbands love the meal, too!
can you freeze this recipe?
Yes! Just make sure to allow it to completely cool before storing it in freezer safe bags or containers.
Easy to put together. And the soup tastes great. Thanks for this Fall soup.
Thanks for sharing your experience! So glad you liked it, Donna!
Thanks, Autumn, this soup is delicious! Had some tonight for dinner and the whole family loved it…easy to follow recipe as well. Will definitely make it again. Looking forward to other great, healthy and easy recipes.
Thanks Lorraine! Glad the fam loved it too!
Could you use acorn squash instead of sweet potatoes?
I haven’t tried it, but if you peel and cube the acorn squash then it should work in a similar way.