This macro-friendly Beef and Kale Soup takes 30 minutes from start to finish, AND it’s made all in one dish. 🙌 So whether you make this for a cozy Sunday dinner or a delicious hot lunch, it’s sure to warm your heart and soul. As long as you don’t forget the yummy bread on the side, of course.

Bowl of Macro-friendly Beef and Kale Soup by Lillie Eats and Tells

And unlike traditional soups, this soup is full of protein while still being super light. The best.  So you can enjoy a big bowl of soup AND have a generous sprinkling of parmesan on top. YUM! 

What You’ll Need for this Macro-friendly Beef and Kale Soup: 

  • Raw bacon, chopped (70g)
  • 93/7 ground beef (454g; or sub ground turkey)
  • Italian seasoning
  • Kosher salt
  • Crushed fennel
  • Turmeric
  • Red pepper flakes
  • Onion, diced (180g)
  • Celery, chopped (215g)
  • Zucchini, chopped (140g)
  • Carrots, chopped (140g)
  • Frozen garlic cubes (or minced cloves)
  • White cooking wine (60g)
  • Chicken broth (908g)
  • Lite coconut milk (756g)
  • Cauliflower florets, chopped into bite-sized pieces (340g)
  • Kale leaves, roughly chopped (120g)
  • Salt and pepper to taste
  • Parmesan (for garnish)
Bowl of Macro-friendly Soup by Lillie eats and tells

In this recipe, I used bacon that was labeled at 7 grams of fat and 5 grams of protein for 2 slices. 

Of course, use whatever you have. Just know that if it’s different, then it will change the macros for your bowl. No big deal, just as long as you are aware and adjust your macros (if you want). 

And when it comes to measuring ingredients, I love using this kitchen scale.  It’s especially great for measuring meals like soup because the screen doesn’t get covered up with big, bulky pots and bowls as some other scales do.

I use this scale for everything from the 3 extra grams of nut butter on my nightly shake to building my favorite (and macro-friendly) giant salads. Definitely a staple at my house. 

How to Make This Macro-Friendly Beef and Kale Soup: 

Two bowls of Macro-friendly Beef and Kale soup 

Lillieeatsandtells.com

Heat a Dutch oven or heavy-bottomed pot (like this one here) over high heat with a spritz of olive oil. Add chopped bacon and brown for a few minutes until nearly crispy. 

Add ground beef (or ground turkey), salt, Italian seasoning, fennel, turmeric, and red pepper flakes to the pot and cook until the meat is browned and cooked through. You can use a meat masher (I like this one) to easily break it up. Remove the beef and bacon from the pot and set them aside.

Add another spritz of oil to the pot and add onion, celery, zucchini, and carrots. Cook for 5–10 minutes until they are almost as tender as you like. Add the garlic, stir, and cook for another minute. Add cooking wine and let it sizzle, scraping any browned bits off the bottom of the pot and mixing them in. 

Pour the chicken broth and coconut milk into the pot. Add in the cooked meat mixture, cauliflower florets, and chopped kale. Let it simmer for 5–10 minutes until the kale is wilted and the cauliflower is tender.

Serving Suggestions: 

Lillie Eats and Tells Macro-friendly Beef and Kale Soup

When you’re all done cooking, you can serve it topped with a generous sprinkle of parmesan cheese and with a hunk of crust bread on the side.  

For more macro-friendly and delicious recipes like this one, sign up for my email list here! 

Is this Beef and Kale Soup GF/DF? 

Yes. Naturally! Just make sure to use a dairy-free parmesan if you choose to finish your soup with cheese. I love this meal with Schӓr® gluten-free baguettes toasted up in the oven as well. SCHÄR is a trademark of Dr. Schär AG.

Find even more of my favorite gluten-free alternatives here

Similar Recipes You’ll Love: 

Easy Beef and Veggie Soup 

Instant Pot Pork Ragu 

Chicken Minestrone

One Pan Garden Veggie Orecchiette 

Veggie Chicken Soup with Butternut Squash 

Lightened-Up Beef Stroganoff 

Instant Pot Pork and Veggie Stew

https://www.instagram.com/p/Cnwy7sGq1Aa/
Delicious and yummy bowl of macro-friendly soup by Lillie Eats and Tells

Macro-friendly Beef and Kale Soup

This healthy and macro-friendly Beef and Kale soup is sure to be a hit this soup season. So, relax and enjoy cozying up with a big bowl of this comforting soup with a large piece of bread on the side for dipping–perfection. 

And if you make it, make sure to tag me! I love to see what you’re cooking. 

If you’re a soup season lover like me, then you’re sure to love my other macro-friendly soup recipes too. You can get them on the blog here

You can also find other macro-friendly one-dish meals in my cookbook, ONE. It’s full of cozy, one-dish meals the entire family will love while still helping you keep on track with your health goals. Learn more about my cookbooks here

Beef and Kale Soup

Delicious, macro-friendly soup to warm your soul on even the coldest of days.
5 from 2 votes
Author Lillie
Course Soup, Soup/Chili
Total Time 26 minutes
Servings 6
Calories 277 kcal

Ingredients

  • 2 pieces raw bacon chopped (70g)
  • 1 lb. 93/7 ground beef 454g; or sub ground turkey
  • 1 Tbsp. Italian seasoning
  • 2 tsp. Kosher salt
  • 1 tsp. crushed fennel
  • 1 tsp. turmeric
  • ½-1 tsp. red pepper flakes
  • 1 large onion diced (180g)
  • 2 cups celery chopped (215g)
  • 1 cup zucchini chopped (140g)
  • 1 cup carrots chopped (140g)
  • 6 frozen garlic cubes or minced cloves
  • ¼ cup white cooking wine 60g
  • 2 lbs. chicken broth 908g
  • 2 cans (13.5 oz. each) lite coconut milk (756g)
  • 12 oz. cauliflower florets chopped into bite-sized pieces (340g)
  • 3 cups kale leaves roughly chopped (120g)
  • Salt and pepper to taste
  • Parmesan for garnish

Instructions

  • Heat a Dutch oven or heavy-bottomed pot over high heat with a spritz of olive oil. Add chopped bacon and brown for a few minutes until nearly crispy. Add ground beef, salt, Italian seasoning, fennel, turmeric, and red pepper flakes to the pot and cook until the meat is browned and cooked through. Use a meat masher to break it up. Remove the beef and bacon from the pot and set them aside.
  • Add another spritz of oil to the pot and add onion, celery, zucchini, and carrots. Cook for 5–10 minutes until they are almost as tender as you like. Add the garlic, stir, and cook for another minute. Add cooking wine and let it sizzle, scraping any browned bits off the bottom of the pot and mixing them in.
  • Pour the chicken broth and coconut milk into the pot. Add in the cooked meat mixture, cauliflower florets, and chopped kale. Let it simmer for 5–10 minutes until the kale is wilted and the cauliflower is tender.
  • Serve topped with a generous sprinkle of parmesan cheese and pair with a hunk of crusty bread!

Notes

GF/DF: Yes. Naturally! Just make sure to use a dairy-free parmesan if you choose to finish your soup with cheese. I love this meal with Schӓr® gluten-free baguettes toasted up in the oven as well.
Bacon: The bacon used in this recipe is labeled 7 fat and 5 protein for 2 slices.

Nutrition

Serving: 459gCalories: 277kcalCarbohydrates: 11.7gProtein: 20.4gFat: 14.5gFiber: 2.8g
Keywords 30 minute, beef, beef and veggie soup, easy, one dish, soup

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Disclosure: I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read the full privacy policy here.

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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  1. Made this tonight and hubby said, dam! This is good! It’s a keeper.
    You never disappoint
    ♥️♥️♥️♥️