Keto Zuppa Toscana Soup takes the rich, comforting flavors of traditional Tuscan soup and transforms them into a low-carb, keto-friendly meal that’s perfect for cool evenings or hearty lunches. This version replaces starchy potatoes with tender cauliflower while keeping savory Italian sausage, crispy bacon, and leafy greens in every bowl. The result is a creamy, satisfying soup that doesn’t rely on heavy carbs to deliver big flavor.
With its warm broth and layers of texture—from soft cauliflower to wilted kale—this soup feels both comforting and nourishing. It’s ideal for meal prepping or feeding a crowd, and it holds up well in the fridge, so you can enjoy leftovers throughout the week. The combination of protein, fats, and vegetables makes it a balanced choice for anyone following a ketogenic lifestyle.
Equipment
- Large soup pot or Dutch oven
- Cutting board
- Sharp knife
- Wooden spoon or spatula
- Ladle
- Measuring cups and spoons
Ingredients
- 1 pound Italian sausage, casing removed
- 4–6 slices bacon, chopped
- 1 medium onion, diced
- 3–4 cloves garlic, minced
- 4 cups cauliflower florets, chopped
- 4 cups kale, stems removed and chopped
- 8 cups chicken broth
- 1 1/2 cups heavy whipping cream
- 1 teaspoon salt
- ½ teaspoon black pepper
- Optional pinch of red pepper flakes
Instructions
- In a large soup pot over medium heat, cook the chopped bacon until it begins to crisp.
- Add the Italian sausage to the pot and brown it, breaking up the meat as it cooks until no pink remains.
- Stir in the diced onion and minced garlic and cook until the onion becomes translucent and fragrant.
- Pour in the chicken broth and add the cauliflower florets. Bring the mixture to a simmer and let it cook until the cauliflower is tender.
- Once the cauliflower is soft, stir in the heavy whipping cream and chopped kale.
- Season with salt, black pepper, and red pepper flakes if using. Simmer just until the kale has wilted and everything is heated through.
- Taste and adjust seasoning before serving hot.
Recipe Info
- Prep Time: 10 minutes
- Cook Time: 25–30 minutes
- Total Time: 35–40 minutes
- Servings: About 6 bowls
- Cuisine: Italian / Keto
- Course: Soup
How to store
- Cool leftover soup briefly, then transfer to an airtight container.
- Refrigerate for up to 4 days.
- Reheat gently on the stove over low to medium heat until warmed through.
What not to do
- Do not overcook the cream—add it near the end to preserve its velvety texture.
- Do not skip browning the sausage and bacon, as this deepens the flavor.
- Do not leave greens in large pieces; chop kale so it softens evenly.
Tips & Variations
- Use spicy Italian sausage if you want extra heat in the soup.
- Substitute spinach for kale if you prefer a milder green.
- Add a sprinkle of grated Parmesan on top before serving.
- For a thicker soup, mash a few cauliflower pieces against the side of the pot.
Approximate Nutrition
- Calories: ~350–450 per serving
- Fat: ~28–35 g
- Protein: ~18–25 g
- Net Carbs: ~6–8 g
- Fiber: ~3–4 g
- Sugar: ~3–5 g
Ingredients
Method
- In a large soup pot over medium heat, cook the chopped bacon until it begins to crisp.
- Add the Italian sausage to the pot and brown it, breaking up the meat as it cooks until no pink remains.
- Stir in the diced onion and minced garlic and cook until the onion becomes translucent and fragrant.
- Pour in the chicken broth and add the cauliflower florets. Bring the mixture to a simmer and let it cook until the cauliflower is tender.
- Once the cauliflower is soft, stir in the heavy whipping cream and chopped kale.
- Season with salt, black pepper, and red pepper flakes if using. Simmer just until the kale has wilted and everything is heated through.
- Taste and adjust seasoning before serving hot.
Notes
- Fat: ~28–35 g
- Protein: ~18–25 g
- Net Carbs: ~6–8 g
- Fiber: ~3–4 g
- Sugar: ~3–5 g
Conclusion
This Keto Zuppa Toscana Soup offers all the cozy comfort of a classic Italian soup while keeping carbs low and nutrients high. With hearty sausage and vegetables in a creamy broth, it’s satisfying and flavorful without compromising your dietary goals. It’s a great way to enjoy a warm, nourishing meal that supports a ketogenic lifestyle.
FAQs
- Can I make this dairy-free? Yes, swap the heavy cream for coconut milk.
- Can I freeze this soup? Yes, freeze in freezer-safe containers for up to 3 months.
- Is this suitable for meal prep? Definitely—flavors deepen overnight.
- Can I use spinach instead of kale? Yes, spinach works well and cooks faster.
- Can I add other vegetables? Cauliflower and greens are best, but you can try turnips or zucchini.
- How do I thicken the soup? Mash some cauliflower pieces in the broth for a thicker texture.
