Whole 30 Paleo Low-Carb Zuppa Toscana |Dairy-Free

Why This Recipe Works

• versatile – this recipe is customizable and easy to work with; use spinach instead of kale and potatoes instead of cauliflower, for whole-30.
• healthy – nutritious and made with whole foods, this copycat Zuppa Toscana is a healthy option for anyone looking to make a warm soup that does not lack rich flavors.
• satisfying – the creamy coconut milk and chicken broth create a silky and savory soup base that balances out the Italian sausage, bacon, and cauliflower.
• decent in calories - a serving of this keto, low-carb Zuppa Toscana soup has 276 calories. 15 grams protein, 6.8 grams carbohydrates, 2 grams fiber, and 18g fat. As you can see, it is pretty skinny when it comes to calorie count, is high in fat and low in carbs making it suitable for low carb or keto diets.
• full of protein– this hearty soup is filling and great for whenever you want a filling meal to keep your hunger at bay.

Where is Zuppa Toscana from?

Zuppa Toscana is a wide term that can be literally translated to mean "Tuscan soup" in English. As the name suggests, the soup originated in Tuscany. It normally has kale, cannellini beans, potatoes, carrots, onion, tomato, zucchini, extra virgin olive oil, celery, salt, powdered chili, Italian seasoning, and Italian bacon as ingredient. Traditionally, like with most Italian recipes, you can expect each family to have it's own version of the dish. Olive Garden later popularised a North American version, to give us the soup that we now know and love!

Ingredients

• Italian sausage (mild or hot) - Wondering what the difference between Italian sausage and your normal breakfast sausage is? Italian sausage is normally spiced with fennel (a liquorice scented herb) while your typical American breakfast sausage is spiced with sage. Both sausages have ground meat, seasoning, and fat as a base.
• Chopped kale leaves - stripped and roughly chopped. Some people like to use spinach leaves.
• Ghee (Optional) - You can also use coconut oil, olive oil or avocado oil.
• Minced garlic – If you do not have fresh garlic, you can use ground garlic, but I like to use the fresh type.
• Black pepper and salt to taste
• Italian seasoning – Italian seasoning is usually a mixture of herbs and spices such as thyme, rosemary, sage, sometimes marjoram, and basil.
• Red pepper flakes
• Chicken broth – You can use vegetable broth if you would like.
• Yellow onion – Or a white onion
• Cauliflower – About four cups of cauliflower florets.
• Full-fat coconut milk – This is a great substitute for heavy cream and allows the soup to be rich and smooth. Be sure to use the canned type of coconut milk that is unsweetened.
• Bacon slices - This is optional and will only be used later as a topping. Other suitable toppings include parmesan cheese, turkey bacon, chopped parsley, black pepper, red pepper flakes, or Italian seasoning.

How To Make Whole 30, Paleo and Low Carb Zuppa Toscana

Below is a step by step summary on how to make the best whole 30, paleo, and low carb Zuppa Toscana Soup!

• Prepare the vegetables - Peel and slice the onion and cut the cauliflower into florets. You can also use already prepared cauliflower florets.
• Slice the bacon into small cubes or squares.
• Under medium heat, add some oil to your favourite soup pot and allow to heat. Fry the bacon until crisp for about 2-5 minutes then set aside on a plate. The bacon is a topping and is totally optional.
• Add in the Italian sausage to your pot and use a wooden spoon to break it into smaller bits. Allow the sausage to cook and brown for about two minutes, stir then allow it to cook for a further three minutes.
• Add in the onions and fry until translucent. Next, add in the minced garlic and fry for another 1 minute.
• To the pot, add in the chicken broth, cauliflower florets, Italian seasoning, and the red pepper flakes.
• Stir, cover, and allow the Zuppa Toscana to simmer at medium heat for 15 minutes. If you have small kids who do not like spicy food as I do, then simply add the pepper flakes later while serving in individual bowls.
• Next, add in the coconut milk and kale, stir, and allow it to cook for about two to five minutes. You can adjust the salt at this point.
• Serve in bowls while still hot and top with the bacon and more pepper flakes if preferred. You can serve this healthy copycat Zuppa Toscana soup with a variety of things, I like to pair it up with some paleo and low carb bread or some biscuits.

FAQs

Storage

• Store in an airtight container in the fridge for three to four days. Yes, this whole 30, paleo and low carb Zuppa Toscana copycat recipe can be frozen which makes it ideal for prepping for the wintertime or whenever you want to have a keto or dairy-free lunch ready when you desire it. It will keep in the freezer, for four months. To use the frozen soup, thaw it in the fridge overnight, or on the countertop for a few hours, and reheat on the stovetop once thawed.

Variations

• the Italian sausage can be substituted with ground turkey or chicken.
• use spinach instead of kale.
• you can use potatoes instead of cauliflower, but just bear in mind that while potatoes are whole-30 compliant, they fall in the grey area when it comes to paleo, and are certainly not low carb.
• the full-fat coconut milk can be substituted for heavy cream, for keto.

Other Whole 30, Paleo and Low Carb Recipes You Will Enjoy

• Hokkaido Pumpkin and Apple Soup
• Cheese Keto Cauliflower Soup
• Instant Pot Potato and Leek Soup
• 23 Low-Carb and Paleo Recipes