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Delicious gourmet squash soup served in a black ceramic bowl on a wooden table.
Stovetop~40 minComplexity

Creamy Tortellini Soup

This Creamy Tortellini Soup delivers 18g protein and 505 calories per serving in 6-serving batches. Quick stovetop cooking makes this convenient for low-prep dinner rotations. Lower protein density means combining with a protein-focused side — use it as a calorie and carb source on moderate training days.

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Ingredients

6 servings
  • Italian Pork Sausage(454g)
  • Yellow Onion
  • Garlic
  • Low Sodium Chicken Broth
  • Tomato, Canned, Crushed
  • Tomato Paste(30g)
  • 1 teaspoon sea salt
  • Kale
  • Tortellini, Fresh(284g)
  • Cream, Heavy Whipping(240g)
  • Parmesan Cheese

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Red pepper flakes(1g)

Instructions

  1. 1Heat a large pot over medium-high heat. Add the Italian pork sausage, breaking it apart with a wooden spoon as it cooks for 5–7 minutes, until no longer pink and browned throughout. Add the onion and fresh garlic, stirring constantly for 2–3 minutes until the onion becomes translucent. Drain off excess fat if needed.
  2. 2Whisk the low sodium chicken broth, canned crushed tomato, and tomato paste into the pot, scraping up any browned bits from the bottom. Bring to a boil over medium-high heat, then reduce to a gentle simmer.
  3. 3Simmer uncovered for 12–15 minutes, stirring occasionally, until the broth reduces slightly and deepens in color.
  4. 4Stir in the kale, fresh tortellini, and heavy whipping cream. Increase heat to medium and cook for 3–5 minutes, stirring gently, until the kale is wilted and the tortellini floats to the surface and is tender to the bite.
  5. 5Divide the soup evenly into 6 airtight containers while hot. Cool to room temperature before sealing and refrigerating.
  6. 6To reheat, transfer a container's contents to a pot and warm over medium heat for 5–7 minutes, stirring occasionally, until heated through (do not boil, as high heat may cause the cream to separate).
  7. 7Ladle into bowls and top with grated Parmesan and red pepper flakes to taste before serving.

Nutrition — Per Serving

505

calories

18g

protein

36g

fat

Carbohydrates
27g
Saturated fat
17.4g
Sodium
632 mg
Dietary fiber
1.1g

6 servings per batch · ~168g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Creamy Tortellini Soup have per serving?

Each serving contains 18g of protein and 505 calories with 36g fat and 27g carbs. The fat content is elevated relative to protein, making this less ideal for strict macro-tracking during lean phases.

How long does Creamy Tortellini Soup take to prep?

Quick prep time on the stovetop with 6 servings prepared in a single batch. The larger serving count (6 per batch) maximizes your time efficiency compared to smaller-yield recipes.

Is Creamy Tortellini Soup good for fat loss?

At 505 calories with 18g protein per serving, this recipe is not optimal for fat loss phases where protein density matters most. Consider it an occasional meal rather than a staple during deficit eating.

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