This Keto Zuppa Toscana tastes as good as the classic version. Only this time, it’s super keto-friendly.
I’ve always loved making soups. They’re warm to the stomach, easy to prepare, and perfect make-ahead meals for busy days.
One of my favorites before going on a low-carb diet was Zuppa Toscana or Tuscan Soup. When I did a keto diet, I was so relieved to find out that the only thing I needed to eliminate from this recipe are potatoes. Potatoes are high-starch veggies that contain 17g of carbs per 100 grams. Not so good for ketoers, eh?
Fortunately, you can easily swap potatoes for cauliflower which has only 5g of carbs per 100 grams. Plus cauliflower is versatile, it absorbs the flavor in your soup.
To those who think that Zuppa Toscana is only for chilly evenings, I’m here to tell you that this hearty soup can be enjoyed at any time of the day. Charles and I often eat it during lunch to end our intermittent fast (breakfast skipping).
How to Make Keto Zuppa Toscana
This keto soup recipe is super easy to cook — just about 40 minutes of total prep time. It has some “kick” to it due to the sausage you’re going to use which is spicy Italian sausage. If you have an affinity for spicy food, you’ll love this. Otherwise, feel free to use regular pork sausage.
Our version of Tuscan soup uses the following keto-friendly ingredients:
- Olive oil – Rich in monounsaturated fats, olive oil protects against heart disease. Extra virgin olive oil (EVOO) tastes better and is healthier because it’s the least processed.
- Cauliflower florets – Cauliflower is a good replacement for potatoes. Mild in flavor and crunchy, it suits Tuscan soup plus makes it more satisfying.
- Spicy Italian sausage – We love how Italian sausage imparts a savory taste to soup. For this recipe, you’re going to cut the sausage into individual pieces.
- Spinach – Despite being low-carb, spinach is an excellent source of vitamins A, C, and K. We prefer to incorporate it towards the end of the cooking process since spinach leaves are so delicate.
- Bacon (beef or pork) – Bacon adds a salty taste to Zuppa Toscana. The standard cut is a great option for frying so that it becomes crumbly.
- Heavy cream or all-purpose cream – Heavy cream can be used in a wide variety of recipes including soups. It adds a creamy texture to Zuppa Toscana. The overall taste of your soup changes depending on your brand of choice. But that’s not something to worry about.
- Garlic – Fresh garlic versus garlic powder — your choice! A very keto-friendly vegetable, garlic enhances the taste of Tuscan soup. Plus it has medicinal properties that boost your health.
- Onion – Onions have a place on the keto diet. They’re nutrient dense, containing vitamin C and potassium.
- Chicken stock (bouillon) cube – Chicken stock cube gives a yellow color to Tuscan soup to make it look more flavorful. Most importantly, it enhances the natural taste of the rest of your ingredients.
The first thing you need to do is fry Italian sausage and bacon in olive oil (separately). Set them aside for the meantime. Later, you’ll be incorporating them into the soup. Personally, I prefer cooking bacon thoroughly by making sure that it’s dark brown in color.
Next, saute diced onions and garlic in olive oil for 2-3 minutes. Then add chicken broth, sausage, bacon, and cauliflower. Let it boil for 5 minutes. After that, allow it to simmer for 15 minutes.
Finally, add heavy cream. Stir so that it mixes evenly with the soup. Add salt and pepper to taste. (Here’s a tip: You can skip salt if you’re already satisfied with the taste.) When I added salt, I used Pink Himalayan Salt because of its additional health benefits. Regular salt is totally fine though.
Add the spinach leaves and cover for 5-7 minutes. And you’re done!
Frequently Asked Questions
1. I don’t have spinach. What can I use instead? You can use kale or bok choy. These are all low-carb veggies.
2. How do I make vegan Zuppa Toscana? Skip the sausage and bacon, and use mushrooms instead. For the cream, replace it with full-fat coconut or almond milk. Opt for veggie stock instead of chicken broth.
3. How do I make keto dairy free Zuppa Toscana? Simple. Use full-fat coconut or unsweetened almond milk!
4. Can I top it with cheese? Sure, you can! Shredded parmesan cheese is a great choice.
5. How long does Zuppa Toscana last in the refrigerator? When placed in a sealed container, it will last for up to 4 days max.
Check out the full recipe below. Bon appetit!
Keto Zuppa Toscana
- 1 tsp olive oil
- 1 cup cauliflower florets
- 1 cup spinach (leaves only)
- 1 pc italian sausage (cut into pieces)
- 50 grams bacon
- 1 tbsp chopped onions
- 2 cups chicken broth
- 3 tbsp heavy cream
- 1 pc clove garlic (minced)
- salt and pepper to taste (optional)
- Cut the sausage and bacon into pieces. Fry separately in olive oil until brown. Set aside.
- Prepare diced onions and minced garlic. Saute them in olive oil in a saucepan for 2-3 minutes.
- Pour chicken broth.
- Add in the cauliflower florets, bacon, and sausage. Let everything boil for 5 minutes.
- When boiled, lower the heat and let it simmer for 15 minutes.
- Pour the heavy cream. Stir thoroughly until the soup looks creamy overall.
- Add the spinach leaves. Then cover the saucepan for 5 to 7 minutes.
- Serve!
- Calories: 391 cal
- Total carbohydrates: 7.1g
- Dietary fiber: 2.2g
- Total sugars: 2.2g
- Total fat: 28.1g
- Protein: 27.2g
- Sodium: 1687mg
