Soft Lentil & Spinach Soup with Lean Turkey Sausage

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A Hearty, Protein-Packed Comfort Food

Soup is one of the easiest ways to get a nutrient-dense, high-protein meal without overwhelming your stomach, and this Soft Lentil & Spinach Soup with Lean Turkey Sausage is perfect for those on Wegovy, Semaglutide or Zepbound weight loss medications who need something gentle, warming, and satisfying.

This dish combines protein-rich lentils, tender turkey sausage, and soft wilted spinach in a mild, gut-friendly broth. It’s a meal that’s easy to digest, packed with fiber and protein, and full of comforting flavors without heavy spices or acidity that could cause reflux.

Whether you’re looking for a quick weeknight meal or an easy meal-prep option, this soup delivers on all fronts.

Why You’ll Love This Lentil and Spinach Soup Recipe

• Soft and easy on digestion – Lentils cook until tender, turkey sausage adds protein, and spinach wilts perfectly into the broth.
• Protein-packed and fiber-rich – Over 40g of protein per serving while providing slow-digesting fiber.
• Mild, comforting flavors – No harsh acidity or strong spices that could trigger reflux.
• One-pot simplicity – Minimal cleanup and perfect for batch cooking.
• Customizable and freezer-friendly – Adjust the flavors or freeze for easy meals later.

Why This Recipe is Great for GLP-1 Users

• Over 40g of protein per serving – Helps maintain muscle and keeps hunger in check.
• Gentle and gut-friendly – Soft, well-cooked lentils and broth-based soup make digestion easy.
• Low in fat, high in nutrients – Turkey sausage keeps it lean while lentils provide fiber for gut health.
• Shouldn’t trigger acid reflux – No heavy cream, garlic, or strong spices.
• Easy to portion – Can be enjoyed in smaller amounts depending on appetite.

Turkey Sausage, Spinach & Lentil Soup Recipe

Ingredients

• 1 lb lean turkey sausage (mild or Italian, casings removed)
• 1 cup dried lentils (green or brown)
• 6 cups low-sodium chicken broth
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 1 carrot, diced
• 1 celery stalk, diced
• 1 tsp dried thyme
• ½ tsp salt
• ½ tsp black pepper
• 2 cups baby spinach (or kale for variation)
• 1 tbsp lemon juice (optional, for brightness)

Instructions

Step 1: Brown the Turkey Sausage
Heat olive oil in a large pot over medium heat. Add turkey sausage, breaking it apart with a spatula. Cook until browned and fully cooked through (about 5-6 minutes). Remove and set aside.

Step 2: Cook the Aromatics
In the same pot, add onion, carrot, and celery. Sauté for 5 minutes until softened.

Step 3: Simmer the Lentils
Pour in chicken broth, lentils, thyme, salt, and black pepper. Bring to a gentle boil, then reduce heat to low and let simmer for 20-25 minutes, or until lentils are soft.

Step 4: Add the Spinach & Sausage
Stir in baby spinach and cooked turkey sausage. Let the spinach wilt into the soup for 2-3 minutes.

Step 5: Finish & Serve
Taste and adjust seasoning as needed. Stir in lemon juice for brightness (optional). Serve warm.

Nutrition (Per Serving, Serves 3-4)

• Calories: ~460
• Protein: ~42g
• Carbs: ~38g
• Fat: ~14g

Chef’s Tips + Substitution / Swap Ideas

• For extra creaminess – Blend half the soup before adding the sausage back in.
• Make it even softer – Cook the lentils 10 minutes longer for a more broken-down texture.
• Want extra fiber? – Add diced zucchini or chopped bell peppers for more nutrients.
• Meal prep tip: Store in airtight containers for up to 4 days in the fridge or freeze for up to 3 months.
• Make it dairy-free – The recipe is already dairy-free, but if you want a creamy version, add coconut milk for richness.

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