Whole 30 Zuppa Toscana Soup (Keto, Low Carb)
A hearty Whole 30 Zuppa Toscana soup recipe made with coconut milk to make it dairy-free, plus we swapped potatoes for cauliflower to also make it low carb and keto friendly. Our dairy free Zuppa Toscana is LOADED with vegetables and protein plus making it at home means it's easy to customize to your personal preferences!
Ingredients
- ½ lb bacon about 4-5 slices bacon, cooked and crumbled
- 1 lb Italian sausage mild or spicy Italian sausage
- 1 large onion chopped, or use ½ of an onion for less carbs
- 2 tablespoon minced garlic cloves
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 large head cauliflower cut into bite size pieces
- 4 C chopped kale
- 5 cups chicken broth
- 1 13.8 oz can coconut milk
- ⅛-1/4 teaspoon cayenne pepper optional and to taste
Instructions
- In a Dutch oven or large pot heat the soup pot to medium. Add the Italian sausage and cook it. Remove the cooked sausage from the pot and set it aside, leaving 1 tablespoon of sausage grease in the pot. Cook the crumbled bacon in the same manner, remove the cooked bacon from the pot and leave about 2 tablespoon of grease in the pot.
- Saute the onions in the grease until they're soft, which will take about 4-5 minutes. Add the minced garlic and cook it for 1 minute.
- Add the chicken broth, salt, pepper, cayenne pepper, and cauliflower to the pot, turn the heat up to medium high to bring it to a boil, then turn the heat down to medium low to simmer the cauliflower until it's fork tender which will take about 10+ minutes.
- Turn the pot down to low and add the coconut milk, chopped kale, bacon, and cooked sausage. Heat the soup until it's warm and the kale just turns bright green. Add more salt and pepper to taste.
- Garnish the dairy-free Zuppa Toscana soup with more bacon if desired, add red pepper flakes for a spicier soup. Enjoy!
Notes
- Reduce the carbs: cut back on the onion, add in ½ of one instead of a whole one. Add a pinch of onion powder to boost the onion flavor.
- Cook the cauliflower until it's JUST cooked through so that it doesn't get soggy while needing to simmer the remaining ingredients.
- Read the labels of the sausage and bacon, in particular, to make sure they're Whole30 and keto compliant and don't add extra sugar.
- Zuppa Toscana soup is so easy to adapt for various health restrictions and tastes. Don't like kale? Use spinach instead. Eating Whole30 but not necessarily low carb? Use diced potato cubes or sweet potatoes instead of cauliflower. Want a richer taste? Use coconut cream if you're trying to keep it dairy free or use 1 cup heavy whipping in place of coconut milk if you're low carb yet still consume dairy products.
Nutrition
Calories: 476kcalCarbohydrates: 10gProtein: 20gFat: 40gSaturated Fat: 14gPolyunsaturated Fat: 6gMonounsaturated Fat: 18gTrans Fat: 0.05gCholesterol: 87mgSodium: 1790mgPotassium: 691mgFiber: 3gSugar: 4gVitamin A: 1435IUVitamin C: 64mgCalcium: 94mgIron: 2mg
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