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Easy Keto Tuscan Soup (Zuppa Toscano)

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Easy Keto Tuscan Soup (Zuppa Toscano) is a delicious and flavour packed ketogenic, low carb soup recipe that’s simple and quick to make at home. It’s the Keto copycat version of the most loved Olive Garden soup, made with crumbled sausage, crispy bacon and nutrient-dense kale in a creamy broth. This soup recipe is one you, your family, and friends will all enjoy! Serve as an appetizer or for dinner.

Easy Keto Tuscan Soup (Zuppa Toscano) in Blue Bowl

What is Zuppa Toscana?

Let’s break this down, it’s quite simple: Zuppa in Italian means soup, Toscana means Tuscan, put it together and you get Tuscan Soup in English! Traditionally it’s made using onions, garlic, potatoes, kale and topped with fresh grated parmesan cheese! It’s absolutely delicious and a definite must-try.

What is Keto / Ketogenic Diet?

The Ketogenic Diet is a high-fat, low-carbohydrate diet, it’s where the body produces ketones in the liver to be used as energy. It’s most certainly not new and dates back to the 1920’s. When you consume carbs, your body produces glucose. Glucose is the easiest molecule for your body to convert and use an energy, and as such it will be chosen first, everytime over any other energy source. As such, fats are not needed as an energy source, and therefore stored. When you drastically reduce your carb intake, and replace it with fats you put your body into a metabolic state of ketosis where fats become your body’s primary energy source not glucose.

What is Ketosis?

Ketosis is a metabolic state where your body begins to use or burn fat as its main source of energy and is characterized by elevated levels of ketone bodies in the blood or urine. Ketones also supply energy for the brain and are produced in the liver.

The key to the ketogenic diet is to understand the importance and different types of fats i.e. saturated, unsaturated and trans fats and how to use these fats to your advantage. Generally, when on the ketogenic diet the breakdown percentages of macronutrients are 60 to 75 percent fat, 15 to 30 percent protein, and 5 to 10 percent carbohydrates or your total daily calories.

Zuppa Toscana Soup

How to Make Easy Keto Tuscan Soup (Zuppa Toscano)

First start by browning and cooking through your meats – the sugar-free bacon and hot italian sausage. This will allow for deeper, richer flavour and texture.

Next, saute the onions and garlic, stirring constantly until softened and fragrant. Add the sundried tomatoes, italian seasoning, red chili pepper flakes, fresh cracked pepper, and salt, continue to stir ensuring not to burn the ingredients. Then, return the sausage to the pot, and stir in chicken broth.

Lastly, add in the kale, parmesan, heavy whipping cream and allow to simmer for a few more minutes. When ready to serve, add crispy bacon and serve immediately!

Easy Keto Tuscan Soup (Zuppa Toscano) Recipe Tips

  • You have control over the heat level of this soup. If you prefer a milder heat level purchase mild italian soup and reduce the amount of red chili pepper flakes.
  • Bok-Choy and Spinach can be substituted instead of using kale. However, kale holds up much better in this soup, especially when reheating. You may also want to double the amount of spinach used in the recipe if using.
  • To make this soup more hearty while keeping low-carb, add chopped cauliflower florets.
  • If you are not Keto, add in potatoes and thicken with cornstarch if you prefer a thicker soup.

How to Store & Reheat Easy Keto Tuscan Soup (Zuppa Toscano)

Store this Easy Keto Tuscan Soup (Zuppa Toscano) in a glass airtight container for up to 2 days in your refrigerator. The cream and broth will separate once chilled – this is normal and OK.

To reheat this soup, do so in the microwave or on the stovetop over medium heat. Do not reheat on high, as the cream and broth will separate/curdle if heated too fast.

Tuscan Soup in Bowl

Grab the Grocery List (Screenshot The Recipe Ingredients Below)!

Sugar-Free Bacon
Hot Italian Sausage
Onion
Garlic
Sun-Dried Tomatoes
Italian Seasoning
Red Chili Pepper Flakes
Freshly Cracked Black Pepper & Salt
Chicken Broth
Curly Kale
Heavy Whipping Cream
Freshly Grated Parmesan Cheese

Other Soup Recipes to Try

Classic Homestyle Chicken Noodle Soup, Creamy Instant Pot Butternut Squash Soup & Quick Style Vietnamese Beef Noodle Pho

I’d greatly appreciate if you left a star ★ rating (located near the top of the recipe card below), as well as leave a comment if you found this blog post helpful! 

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Easy Keto Tuscan Soup (Zuppa Toscano)

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Soups & Stews, Keto Italian
By Taneisha Morris Serves: 6 people
Prep Time: 10 minutes Cooking Time: 40 minutes Total Time: 50 minutes

Easy Keto Tuscan Soup (Zuppa Toscano) is a delicious and flavour packed ketogenic, low carb soup recipe that's simple and quick to make at home. Made with crumbled sausage, crispy bacon and nutrient-dense kale in a creamy broth, this soup recipe is one you, family, and friends will all enjoy! Serve as an appetizer or for dinner.

Ingredients

  • 6 Strips Sugar-Free Bacon, chopped
  • 4 Hot Italian Sausage, uncased
  • 1 Onion, diced
  • 6 Cloves Garlic, minced
  • 1/2 cup Sun-Dried Tomatoes, drained and chopped
  • 2 tsp Italian Seasoning
  • 1 tsp Red Chili Pepper Flakes, optional
  • 1/4 tsp Freshly Cracked Black Pepper
  • 1/4 tsp Salt, more or less to taste
  • 8 cups Chicken Broth
  • 6 cups Curly Kale, stems removed and leaves chopped
  • 1 cup Heavy Whipping Cream
  • 1/4 cup Freshly Grated Parmesan Cheese

Instructions

1

Heat a large stockpot over medium high heat. Add bacon and cook until crispy, stir occasionally. Once done, remove from stockpot and set aside.

2

Add sausage to the stockpot and cook. Use a wooden spoon to break up the sausage until crumbled into smaller pieces and browned. Remove from stockpot and set aside. Drain excess oil, leaving around 1-2 tablespoons of oil or enough to saute onions and garlic.

3

Saute the onions and garlic, stirring constantly until softened and fragrant. Add the sundried tomatoes, italian seasoning, red chili pepper flakes, fresh cracked pepper, and salt, continue to stir ensuring not to burn the ingredients - an additional 1-2 minutes.

4

Return the sausage to the pot, and stir in chicken broth. Bring soup to a boil, then reduce heat and let soup simmer for around 30 minutes.

5

After 30 minutes, add kale to the stockpot and simmer for 5 minutes, then stir in the parmesan, heavy whipping cream and continue to simmer until the kale is wilted.

6

Lastly, stir in crispy bacon and then serve immediately. Enjoy!

Nutrition

  • 548 Calories
  • 9g Carbohydrates
  • 118mg Cholesterol
  • 46g Fat
  • 2g Fiber
  • 26g Protein

Notes

Be sure to read the nutrition labels on all the ingredients you purchase to ensure they are a LOW carb options. // If you find your broth has reduced more than desired, add an additional cup of chicken broth to your pot, and simmer for another 10 minutes.

Easy Keto Tuscan Soup (Zuppa Toscano)_Featured Image

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