Zuppa Toscana Soup
Posted by Mike Miryala on
My low-carb Zuppa Toscana Soup is a healthy version of a popular restaurant chain’s Zuppa Toscana Soup.
But, in my opinion, it tastes even better.
And it’s Keto or low-carb, which means it’s good for you, too.
You won’t even miss all of the carbs with my version that is loaded with smoky bacon and flavorful Italian sausage.
And it’s so easy to make in your slow cooker.
Plus, all of the ingredients are easy to find. And you probably already have most of the ingredients already in your pantry or refrigerator!
And to make this low-carb Zuppa Toscana Soup even better, you can enjoy it with low-carb dinner rolls.
Recipe Modifications and Cooking Tips
My low-carb Zuppa Toscana Soup is absolutely delicious as is. But there are a few modifications you can make to suit your tastes or to accommodate the ingredients you have in your pantry or refrigerator.
- You can use ground beef or ground pork and 1 Tablespoon of Italian seasoning instead of Italian sausage. Ground chicken or ground turkey is also okay to use, but the soup won’t be as flavorful since those are mild tasting meats.
- You can use 1 teaspoon of granulated garlic or 3/4 teaspoon of garlic powder instead of garlic cloves. You can also use 2 teaspoons pre-minced garlic that can be purchased in many grocery stores.
- You can use 1 Tablespoon of onion powder instead of the fresh onion. Shallots are also great replacements for onions.
- Canned unsweetened coconut milk can be used instead of coconut cream, but the soup will not be quite as thick.
- I recommend adding the optional red pepper flakes after the soup has cooked. Slow cookers can concentrate the flavors during the cooking process, which could make the soup far spicier than you might like. Of course, the red pepper flakes are optional and can be omitted if you don’t care for spicy foods.
- Traditional Zuppa Toscana Soup typically includes potatoes, which are not low carb. So, if you want to still have the chunky bites without all of the carbs of potatoes, you can add cauliflower florets to the soup. Either add raw cauliflower at the beginning of the cooking time or defrosted frozen cauliflower at the end when you add the shredded kale.
- Collard greens, mustard greens, and chard are great replacements to use instead of kale.
Some of the effects and benefits of low-carb Zuppa Toscana soup are:
- May aid in weight loss: Low-carb diets have been found to be effective in promoting weight loss. By replacing high-carb ingredients with low-carb alternatives, this soup can be a satisfying and flavorful option for those following a low-carb diet.
- May help control blood sugar levels: Low-carb diets have also been shown to be effective in managing blood sugar levels in people with diabetes. By reducing the amount of carbohydrates in the soup, it may be helpful in maintaining stable blood sugar levels.
- May reduce inflammation: Ingredients such as kale and turmeric, which are commonly used in Zuppa Toscana soup, are known to have anti-inflammatory properties. By including these ingredients in the soup, it may help reduce inflammation in the body.
- Provides essential nutrients: The soup may contain ingredients such as sausage, kale, and cauliflower that are rich in essential nutrients such as protein, fiber, vitamins, and minerals.
- May improve heart health: Low-carb diets have been found to be effective in improving heart health by reducing risk factors such as high blood pressure, high cholesterol levels, and inflammation. By incorporating heart-healthy ingredients such as kale and turmeric, the soup may provide additional benefits for heart health.
Zuppa Toscana Soup
Prep Time: 15 minutes
Cook Time: 3 hours
Yield: 4 servings
Description: Rich, creamy soup with the smoky flavors of sausage and bacon and lots of nutritious kale. And it’s dairy-free and low-carb as well!
- 4 slices of bacon (4 oz or 112 g), diced
- 1 pound (450 g) mild or spicy ground Italian sausage
- 1 medium onion (4 oz or 110 g), thinly sliced
- 6 cups (1.4 L) chicken broth or vegetable broth
- 2 garlic cloves (6 g), peeled and minced
- 1 cup (240 ml) coconut cream (from the tops of 2 refrigerated cans of unsweetened coconut milk)
- 4 cups (270 g) shredded kale, stems removed
- 1 teaspoon (1 g) red pepper flakes (or to taste, optional)
- 1/2 teaspoon turmeric powder (or to taste, optional)
- Salt and pepper, to taste
- Cook the bacon in a frying pan over medium-high heat until crispy. Remove the cooked bacon with a slotted spoon and place on a paper towel-lined plate to drain.
- Add the Italian sausage and onion to the same pan with the remaining bacon fat and cook until browned, using a wooden spoon to break the sausage into smaller pieces.
- Place the cooked bacon, browned Italian sausage, onion, chicken or vegetable broth, and garlic into the slow cooker. Place the lid on the slow cooker and cook on high for 3 hours or low for 6 hours.
- Add the coconut cream, shredded kale, and optional red pepper flakes and turmeric to the slow cooker and simmer, uncovered, for about 10 minutes until the kale is wilted and the soup is slightly thickened. Season with salt and pepper, to taste.
- Ladle the soup into bowls and serve.
Nutrition: (Estimated and based on per-serving amounts.)
- Calories: 675
- Fat: 57 g
- Total Carbs: 8 g
- Fiber: 2 g
- Sugar: 2 g
- Net Carbs: 6 g
- Protein: 16 g