Sausage and Tortellini Soup
This Sausage and Tortellini Soup provides 16g protein and 395 calories per serving — liquid nutrition that reheats seamlessly. Six servings batch from one stovetop pot, stretching your meal-prep effort across a full week. The broth-based formula keeps you hydrated while delivering steady protein throughout your training days.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Italian Pork Sausage(227g)
- •Yellow Onion
- •Garlic(120g)
- •Carrots(227g)
- •Tomato, Canned, Stewed(425g)
- •1/2 tsp dried basil ($0.05)
- •Oregano, Dried(3g)
- •Freshly cracked black pepper ($0.03)
- •Vegetable Broth, Low Sodium(720g)
- •3 cups water ($0.0)
- •Pasta, Cheese Tortellini, Dry(227g)
- •Spinach(113g)
Instructions
- 1Add the olive oil and sausage to a large soup pot (if your sausage is in casings, squeeze it out of the casing). Sauté the sausage over medium heat, breaking it up into pieces as you stir, until it is browned and cooked through.
- 2While the sausage is cooking, dice the onion and mince the garlic. Add the onion and garlic to the pot and continue to sauté until the onions are soft and transparent.
- 3While the onions are sautéing, peel and slice the carrots. Add the carrots to the pot and sauté for just a few minutes more.
- 4Finally, add the stewed tomatoes (with all the juices from the can), basil, oregano, and some freshly cracked pepper. Use your spoon to break the tomatoes into smaller pieces.
- 5Add the vegetable broth and water to the pot. Place a lid on top, turn the heat up to high, and bring it up to a rolling boil. Once boiling, add the tortellini, and continue to boil until the tortellini is tender (about 8 minutes).
- 6Turn the heat off, add the spinach, and stir until the spinach has wilted. Taste the soup and add salt if needed (I did not add any, but it will depend on the salt content of the broth you use).
Nutrition — Per Serving
395
calories
16g
protein
16g
fat
- Carbohydrates
- 49g
- Saturated fat
- 5.2g
- Sodium
- 1030 mg
- Dietary fiber
- 6.0g
6 servings per batch · ~346g each
Macro data sourced from USDA FoodData Central
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How much protein does Sausage and Tortellini Soup have per serving?
Each serving delivers 16g of protein and 395 calories with 16g fat and 49g carbs. The higher carb-to-protein ratio reflects the tortellini pasta component in the soup base.
How long does Sausage and Tortellini Soup take to prep?
Marked as quick prep and produces 6 servings per batch, allowing you to prepare multiple dinners or lunches from a single stovetop session. Soups are particularly convenient for meal prep since they reheat evenly and store well for the full week.
Is Sausage and Tortellini Soup good for muscle gain?
At 395 calories and 49g carbs per serving alongside 16g protein, this soup functions well as a carb-source supporting muscle gain phases. The pasta-based carbohydrates provide energy for training while the sausage adds protein, though you may want to pair it with a higher-protein side.
