Stovetop~35 minComplexity
Sweet Potato, Sausage & Kale Soup
Sweet Potato, Sausage & Kale Soup provides 31g protein and 691 calories per serving, batch-prepping 6 portions via stovetop in quick time. The high protein-to-serving ratio supports strength maintenance during cutting phases while the soup format aids satiety. Cook once, eat all week while tracking macros with precision.
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Ingredients
6 servings
- •2 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 lbs Turkey Breakfast Sausage
- •1 Yellow Onion(110g)
- •4 Garlic(12g)
- •8 cup Low Sodium Chicken Broth
- •8 cup Sweet Potato, Baked, Flesh Only
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •28 oz Canned Diced Tomatoes
- •1 cup Pasta, Orecchiette, White, Dry
- •3 cup Kale
- •salt and freshly-cracked black pepper
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Heat the olive oil in a large stockpot over medium-high heat until shimmering, about 1–2 minutes. Add the crumbled spicy Italian chicken or turkey sausage and cook for 4–5 minutes, breaking it into bite-sized pieces, until no longer pink and beginning to brown.
- 2Add the diced onion to the pot and cook for 3–4 minutes, stirring occasionally, until translucent and softened.
- 3Stir in the minced garlic and cook for 1–2 minutes until fragrant.
- 4Pour in the chicken broth, sweet potato, and diced tomatoes with their juices. Stir to combine and bring to a boil over medium-high heat, about 4–5 minutes.
- 5Reduce heat to medium and stir in the dried pasta. Cook uncovered for 10–12 minutes, stirring occasionally, until the pasta is al dente and the sweet potato is fork-tender.
- 6Stir in the chopped kale and cook for 1–2 minutes until wilted and bright green. Season with salt and freshly-cracked black pepper to taste.
- 7Divide the soup evenly into 6 meal-prep containers while hot. Cool to room temperature before sealing and refrigerating. Serve topped with freshly-grated Parmesan cheese.
Nutrition — Per Serving
524
calories
24g
protein
14g
fat
- Carbohydrates
- 78g
- Saturated fat
- 3.0g
- Sodium
- 1212 mg
- Dietary fiber
- 12.6g
6 servings per batch · ~847g each
Macro data sourced from USDA FoodData Central
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How much protein does Sweet Potato, Sausage & Kale Soup have per serving?
Each serving delivers 31g of protein at 691 calories, with 16g fat and 109g carbs. This is a substantial, nutrient-dense soup that fits well into daily macro targets.
How long does Sweet Potato, Sausage & Kale Soup take to prep?
This quick prep recipe batch-makes 6 servings in one stovetop session, so you can prepare multiple days' worth of lunch or dinner simultaneously. The large batch yield makes it highly efficient for weekly meal prep.
Is Sweet Potato, Sausage & Kale Soup good for muscle gain?
At 31g protein and 691 calories per serving, this soup provides substantial energy and protein for muscle gain phases requiring high calorie intake. The carbohydrate content (109g) supports post-workout recovery and sustained training performance.
