Recipe description
July 11, 2026
Kale with potatoes and chicken sausage
A gut-friendly, fiber-rich kale, potatoes, and sausage skillet.
78%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale and potatoes.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein from sausage and fiber to support steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Kale
2
cup
Potato
2
piece
Chicken, sausage
2
piece
Olive oil
2
tablespoon
Garlic
2
clove
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Wash and chop the kale into bite-sized pieces.
2
Peel and dice the potatoes.
3
In a skillet, heat the olive oil over medium heat.
4
Add diced potatoes and cook for about 10 minutes, stirring occasionally until tender.
5
Add minced garlic and chicken sausage to the skillet and cook for another 5 minutes.
6
Stir in the kale, salt, and pepper, cooking until the kale is wilted.
7
Serve warm.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
28 g
Protein
40 g
Carbohydrates
7 g
Fiber
6 g
Sugar
18 g
Fat
5 g
Saturated fat
1.0 g
Salt
FAQ
What are the main ingredients and possible substitutions?
Core ingredients are kale, potatoes, and chicken sausage. Substitutions include sweet potatoes, Italian sausage, or chickpeas for plant-based protein; you can also swap kale for spinach.
How long does it take to cook this dish?
About 25–35 minutes from start to finish.
Do I need to cool the potatoes to increase resistant starch?
Cooling can increase resistant starch, but it’s optional.
Can I make this vegetarian or vegan?
Yes. Use plant-based sausage or chickpeas/beans; ensure the sausage is vegetarian/vegan if needed.
Is this dish gluten-free?
Likely gluten-free if you choose gluten-free sausage and avoid gluten-containing additives; check labels.
How many servings does this yield?
Typically 2–3 servings.
How should I store leftovers?
Refrigerate in an airtight container for up to 3 days. Reheat on the stove or in the microwave.
Can I freeze this dish?
Freezing is possible; texture may change slightly after thawing.
Any tips for flavor or spice levels?
Add garlic, red pepper flakes, lemon zest, or thyme; adjust salt and pepper to taste.
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