Makes: 4 servings
Protein: ~40–45 g per serving
Ingredients
- 400 g lean chicken/turkey sausage, sliced
- 500 g potatoes, diced
- 1 medium onion, diced
- 3 cloves garlic, minced
- 750 ml low-sodium chicken broth
- 250 ml high-protein milk (or regular milk)
- 150 g Greek yogurt
- 100 g light cream cheese
- 1 tsp thyme
- 1 tsp paprika
- ½ tsp black pepper
- Salt to taste
- 1 tbsp olive oil
- Optional: spinach or kale
👨🍳 Method
- Heat the oil in a large pot and brown the sausage for 4–5 minutes. Remove and set aside.
- Add onion and garlic to the same pot. Cook for 2–3 minutes.
- Add potatoes, broth, thyme, paprika and pepper.
- Bring to a boil, then simmer for 15–20 minutes, until the potatoes are tender.
- Blend roughly ⅓–½ of the soup with an immersion blender. This makes it creamy while keeping potato pieces.
- Lower the heat. Stir in the milk and cream cheese.
- Mix the Greek yogurt with a few spoonfuls of hot soup first, then stir it back into the pot. Don’t boil after adding yogurt or it may curdle.
- Add the sausage back in and simmer for another 2–3 minutes.
- Add spinach/kale if desired.
💪 To push the protein even higher
The biggest upgrade is using lean chicken/turkey sausage + Greek yogurt rather than regular fatty sausage and heavy cream.
For an even higher-protein version, add 150–200 g shredded cooked chicken to the pot.
You’d then have a meal that’s roughly 45–55 g protein per serving, depending on the sausage and dairy you use.
