Sausage Kale Pepper Soup {GF, Low Calorie}

Healthy Kale Sausage Pepper Soup! An easy 30 minute one-pot meal with nourishing vegetables, beans and chicken sausage. High in fiber and protein. Gluten Free + Low Calorie

My secret weapon for combating cold weather? Soups! It can be tough during the cooler months to eat healthy foods with enough veggies and fiber. Something all my weight loss clients struggle with.

The trick to to this is to cooking seasonally. That means cooking in away that gives your body the nourishment it needs.

Switching from cold salads and to warm, nourishing soups. And as you know, I like to keep it simple even when it comes to soup.

Healthy Kale Sausage Pepper Soup with Beans

This healthy soup is hearty, filling and balanced in nutrition. Made with chicken sausage, veggies and beans for a lighter soup recipe. Simple ingredients that are guaranteed delicious and to keep you full!

This low calorie soup recipe comes together in under 30 minutes making it perfect for a quick weeknight meal or easy meal prep. It's a great for freezing and saving for a day when you don't feel like cooking.

What You Need

• Chicken Sausage (no sugar added)
• Red Bell Pepper
• Kale de-stemmed
• Cannellini Beans
• Chicken Broth
• White Onion
• Garlic
• Paprika, Parsley
• Salt and Pepper

How To Make Healthy Sausage and Bean Soup

It's so easy I know you're gonna love this for a quick meal! Start by adding a little cooking spray to the bottom of a pot and bringing to medium heat.

Then add bell pepper, onion and garlic. Sauté several minutes until soft.

Note, I choose to use cooking spray instead of oil to sauté the veggies to keep the recipe nutritionally balanced as the sausage already has enough fat in it.

One the veggies are soft, add the chicken sausage, chicken broth, kale, paprika, parsley, salt and pepper to the pot and bring to a strong simmer. Reduce to low, cover and simmer on low for 20 minutes.

Stir the beans in with the other ingredients and warm another 5 minutes before serving.

Can You Freeze Your Kale Sausage Pepper Soup

Yes! There's two ways to make this a freezable meal. One way is freezing before making it.

Add kale, onions, garlic, bell pepper and chicken sausage to a stasher bag and store in the freezer until ready to cook.

Then follow the method in the instructions to warm and add the spices, beans and broth. 

The second way to make this a freezable meal is to freeze after it is cooked. Simple store it in the freezer and when you're ready to eat, thaw and warm on the stove or in a microwave.

This healthy soup recipe makes a lot. I generally freeze half of it for a rainy day. It makes an easy, quick meal.

Can You Replace The Beans In Soup

I love beans in soup for a healthy complex carbohydrate. Beans are high fiber making them filling and incredibly nutritious.

If you can't tolerate beans or aren't a bean person, you can easily replace the beans with butternut squash, lentils, quinoa, rice or cauliflower rice. Any of those would be delicious substitutions to beans!

More Healthy Chicken Soup Recipes

• Instant Pot Turmeric Chicken Rice Soup
• Creamy Chicken Cauliflower Soup
• Paleo Chicken Tortilla Soup
• Chicken Wild Rice Soup
• Healthy Chicken Dumpling Soup
• Healthy Chicken Lentil Soup
• Whole30 Chicken Noodle-less Soup

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.