Creamy High-Protein Sausage & Potato Soup
A cozy, creamy soup with lean ground sausage, potatoes, tomatoes, spinach, and herbs. It’s filling, protein-rich, and easy to make in one pot.
Ingredients
Serves: 6
Prep: 15 minutes
Cook: 30–35 minutes
Soup
- 1 lb (450 g) lean ground turkey or chicken sausage
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 3 medium baby potatoes, diced
- 1 cup diced tomatoes
- 4 cups low-sodium chicken broth
- 2 cups fresh spinach, roughly chopped
- 1 cup low-fat milk
- ½ cup plain Greek yogurt
- ½ teaspoon Italian seasoning
- ½ teaspoon paprika
- ½ teaspoon dried oregano
- ¼ teaspoon black pepper
- ½ teaspoon salt, or to taste
- ¼ teaspoon red pepper flakes, optional
- 2 tablespoons fresh parsley, chopped
Optional
- ¼ cup grated Parmesan
- Extra parsley for serving
Instructions
- Brown the meat: Heat olive oil in a large pot over medium-high heat. Add the ground sausage and cook for 6–8 minutes, breaking it into small pieces.
- Add aromatics: Add onion and cook for 3–4 minutes. Add garlic and cook for another 30 seconds.
- Add potatoes and tomatoes: Stir in the diced potatoes and tomatoes.
- Season: Add Italian seasoning, paprika, oregano, black pepper, salt, and red pepper flakes.
- Add broth: Pour in the chicken broth. Bring to a boil, then reduce heat and simmer for 15–20 minutes, or until the potatoes are tender.
- Add spinach: Stir in the spinach and cook for 2–3 minutes, until wilted.
- Make it creamy: Reduce the heat to low. Stir in the milk. Remove the pot from direct heat and whisk the Greek yogurt with a few spoonfuls of hot broth in a separate bowl. Slowly stir the mixture back into the soup.
- Finish: Simmer gently for another 2–3 minutes, but don’t let it boil vigorously after adding the yogurt.
- Stir in fresh parsley and Parmesan if using.
- Serve hot.
Nutrition Information
Approximate per serving, without Parmesan:
- Calories: 300–330
- Protein: 27–31 g
- Carbohydrates: 22–25 g
- Fiber: 3–4 g
- Net carbs: 19–22 g
- Fat: 11–14 g
- Saturated fat: 3–5 g
- Sodium: ~550–750 mg
Nutrition varies depending on the sausage, milk, broth, and potatoes used.
Lower-Carb Option
For a lower-carb version, replace the potatoes with:
- Cauliflower florets
- Chopped zucchini
- Extra spinach
- Mushrooms
For an especially protein-forward version, use lean ground turkey or chicken and add an extra ½ cup Greek yogurt.
Nut Information
- Nuts: None
- Peanuts: None
- Tree nuts: None
- Flour: None
- Gluten: Can be gluten-free; check the sausage and broth labels
- Dairy: Yes
- Eggs: None
Q&A
Q: Can I use ground beef?
Yes. Lean ground beef works very well, although the soup will have a richer flavor.
Q: Can I use regular milk?
Yes. Whole, 2%, or low-fat milk can be used.
Q: Can I use heavy cream?
Yes, but it will significantly increase the calories and fat. Greek yogurt and milk provide a lighter creamy texture.
Q: Can I make it without potatoes?
Absolutely. Cauliflower or zucchini are excellent substitutes.
Q: How do I stop the Greek yogurt from curdling?
Temper it with hot broth first and add it over low heat. Avoid boiling the soup after adding the yogurt.
Q: Can I make this ahead?
Yes. Refrigerate for up to 3–4 days in an airtight container.
Q: Can I freeze it?
You can, although dairy-based soups can sometimes separate slightly after freezing. Stir well while reheating.
Q: Is this soup actually “zero carb”?
No. Potatoes, tomatoes, milk, and yogurt naturally contain carbohydrates. The cauliflower version will be substantially lower in carbohydrates.
