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.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Turkey Breakfast Sausage(454g)
- •Yellow Onion
- •Garlic
- •Low Sodium Chicken Broth(1920g)
- •Sweet Potato, Baked, Flesh Only(1920g)
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Canned Diced Tomatoes(794g)
- •Pasta, Orecchiette, White, Dry(240g)
- •Kale(720g)
- •salt and freshly-cracked black pepper
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Heat oil in a large stockpot over medium-high heat until shimmering. Add onion and sausage and cook for 5-7 minutes until the onion is translucent and the sausage begins to slightly brown, stirring occasionally. Add garlic and cook for an additional 1-2 minutes until fragrant. Add chicken broth, sweet potatoes, and tomatoes and stir to combine. Bring to a boil, then reduce heat to medium-low, cover, and let simmer for 5 minutes.
- 2Add the pasta, stir to combine, and let cook for an additional 10-15 minutes or until the pasta is al dente. Stir in the kale, and season the soup with black pepper and additional salt if needed. Serve warm garnished with lots of freshly-grated Parmesan cheese.
Nutrition — Per Serving
691
calories
31g
protein
16g
fat
- Carbohydrates
- 109g
- Saturated fat
- 3.4g
- Sodium
- 1290 mg
- Dietary fiber
- 19.3g
6 servings per batch · ~1013g 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.
