High Protein Italian Chicken Sausage Soup

November 2, 2024

21

Published: Nov 1, 2024 by Cathy Chenard · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

This healthy high-protein, low-carb Italian chicken sausage soup is rich and creamy, a little spicy, and ready in just 30 minutes!

High protein Italian chicken sausage soup with mushrooms, bell pepper and parmesan in a bowl.

When the weather cools down, nothing hits the spot like a cozy, creamy soup—and this Italian chicken sausage soup is the perfect fix! It’s rich, a little spicy, and packed with protein for a hearty lunch or dinner.

But, this soup isn’t just delicious—it’s a healthy, low-carb option that’s full of protein. Chicken sausage provides a lean protein base, while cottage cheese boosts the protein and makes the soup extra creamy.

We love the sweetness and texture that bell peppers and mushrooms add, but you can easily swap in other veggies in similar amounts if you like. Additionally, Rao’s arrabbiata sauce adds a nice kick of heat to the soup, but feel free to use regular marinara if you prefer a milder base.

Whether you’re meal-prepping or making dinner on the fly, this soup is an easy, 30 minute meal that’s perfect for fall, winter or anytime of year!

Key Ingredients

Ingredient in bowl for high protein Italian chicken sausage soup

Chicken Sausage: We use chicken sausages instead of pork sausages since they’re leaner and higher in protein. We love the taste and nutritional profile of Amylu’s chicken sausages, which we typically get at Costco. We recommend the savory breakfast time mini sausages or the andouille chicken sausages for added heat. Both of these flavors work well in the soup!

Rao’s Arrabbiata Sauce: We use Rao’s pasta sauce (the BEST low-carb sauce out there!) as a shortcut ingredient in this soup, which makes it full of flavor. We use arrabbiata sauce since it’s spicier than marinara and adds a little heat. Don’t worry, it doesn’t make it too spicy — just enough to give it depth of flavor. You may use another low-carb arrabbiata or marinara sauce if you prefer. Just be sure to check the net carbs as different brands and flavors may have more carbs.

Low-fat cottage cheese: We replace the typical heavy cream with a low-fat cottage cheese (2% milkfat) to make the soup healthier and higher in protein. You could also use a full-fat cottage cheese if you like.

Low-sodium chicken broth: Chicken broth helps thin the soup and enhances the flavor. If you prefer, you could also use vegetable broth.

Bell pepper: You can use red or green bell peppers in this recipe.

Mushrooms: We use white, pre-sliced mushrooms to make it easy. You may use cremini or another type of mushroom if you prefer.

How to Make

STEP 1: Slice sausages and veggies as indicated. In a large pot, heat oil over medium heat. Add sliced sausages and cook until they begin to brown, roughly 4 minutes. Add sliced bell pepper and mushrooms. Cook until tender and mushrooms begin to brown, about 5 or 6 minutes. When done, remove pot from heat.

STEP 2: In a blender or food processor, pulse the sauce, broth and cottage cheese until smooth. Depending on the size of your processor or blender, you may need to pulse in batches.

Cooking sausage, mushrooms, and bell pepper in a pot

STEP 3: Pour marinara base into pot with cooked sausages and veggies. Bring to a simmer (do not boil!) and cook for 10 to 15 minutes, while stirring continuously. The cottage cheese may slightly separate, but over time it should melt and dissolve into the soup.

STEP 4: When soup is fully warm and cottage cheese has integrated, ladle the soup into individual serving bowls. Top with a tablespoon of grated parmesan and serve immediately!

All the soup in ingredients in a pot simmering

Finished high protein Italian soup topped with grated parmesan and chopped parsley.

How to Store

You can store this soup in an air-tight container in the fridge for up to three or four days. When ready to eat, stir well and heat in microwave to desired temperature.

More Yummy Soups to Consider

If you try this recipe, we would love to hear your feedback! Leave a comment, rate it, and tag @lowcarbsimplified on your photo of this recipe on Instagram or Facebook. We hope you enjoy this recipe as much as we do!

Recipe