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Keto Low Carb Zuppa Toscana Soup
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Healthy Low-Carb Zuppa Toscana Soup | Copy-Cat | Dairy-Free

In the mood for Low-Carb Zuppa Toscana Soup that is healthy, filling, comforting, and made with a savory broth? This dairy-free and keto-friendly soup can be made either in the Crockpot, Instant Pot, or on the stove-top for your favorite copycat recipe.
Course Appetizer, Dinner, Lunch, Soups
Cuisine Italian
Diet Gluten Free
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 8
Calories 276kcal
Author Kate Hahnel

Equipment

  • Soup pot or dutch oven - for those using the STOVETOP METHOD OR Instant Pot (in case you are using the INSTANT POT METHOD) OR Crockpot for the CROCKPOT METHOD.
  • Wooden spoon or spatula - for stirring

Ingredients

  • 1 pound ground Italian sausage (mild or hot)
  • 3 cups chopped kale
  • 1 small cauliflower (about 4 cups cauliflower florets)
  • 2 cups full-fat coconut milk (approx.14.5 oz can)
  • 1 teaspoon ghee (optional - you can use excess fat obtained from frying the sausage or bacon)
  • 1 tablespoon minced garlic
  • 3 pieces bacon (you can also use turkey bacon)
  • 6 cups chicken broth
  • 1 small yellow onion
  • 1 tablespoon Italian seasoning
  • 1 teaspoon red pepper flakes
  • ½ teaspoon salt and pepper or more, to taste

Instructions

KETO ZUPPA TOSCANA SOUP - CROCKPOT METHOD

  • Wash the cauliflower and separate or cut it into florets. Peel the onion and slice it.
  • Heat up a skillet or pan. Add some Keto, low carb or whole30 suitable oil (olive oil, avocado oil or coconut oil) in the skillet.
  • Fry the bacon (optional) to be used as topping and set aside. Fry the Italian sausage for about 2-3 minutes on each side and allow to slightly brown. Add in the onion and garlic and fry for about a minute. Drain-off the excess oil and transfer the Italian sausage to the crockpot.
  • Top the crockpot with the cauliflower florets, Italian seasoning, salt, pepper and chicken broth. Set the SLOW COOKER on LOW and cook the soup for 3 hours.
  • At the end of the cooking time, stir-in the coconut milk and the kale. Check the salt and adjust accordingly then allow the soup to cook for another 2-5 minutes.
  • Top with the bacon (optional), red pepper flakes and serve immediately.

KETO PALEO LOW CARB ZUPPA TOSCANA - INSTANT POT METHOD

  • Slice the bacon into small squares.
  • Dice the onion. Separate the cauliflower florets into huge pieces.
  • Set the Instant Pot to SAUTE and NORMAL temperature then fry the bacon until crisp for about 4 min then set aside on a plate.
  • Add the olive oil, coconut oil or ghee to the Instant Pot at this point, if the bacon fat left in the pot is not enough. Next, add the sausage to the Instant Pot. Using a wooden spoon, break the Italian sausage into smaller bits and allow it to cook for about 3 minutes. Stir then let the sausage cook for another 2 minutes.
  • Add in the onions and fry until the onions are translucent. Next, put in the minced garlic and fry for another minute. Then add the chicken broth, cauliflower florets, Italian seasoning and the red pepper flakes.
  • Lock the lid on the Instant Pot and set the nozzle to SEAL. Adjust the settings of the Instant Pot to MANUAL and HIGH TEMPERATURE for 3 minutes.
  • Once the set cooking time is done, adjust the sealing nozzle to VENT for QUICK RELEASE of the pressure.
  • Adjust the Instant Pot back to SAUTE and add the coconut milk and kale then stir. Allow the soup to cook for about 2-5 minutes. Add salt and pepper to taste.
  • Serve immediately - divide the Low Carb Zuppa Toscana Soup into bowls and top with bacon.

KETO LOW CARB ZUPPA TOSCANA SOUP - STOVETOP METHOD

  • 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 the Italian sausage to your soup pot and use a spatula or a wooden spoon to break the sausage into smaller bits. Allow the sausage to fry and brown for about 2 minutes, stir, then allow it to cook for a further 3 minutes.
  • Add in the onions and fry until the onions are translucent. Next, put in the minced garlic and fry for another minute.
  • To the soup pot, add in the chicken broth, cauliflower florets, Italian seasoning, and the red pepper flakes.
  • Stir, then cover over your soup pot and allow the Zuppa Toscana Soup to simmer at medium heat for 15 minutes. – If you have small kids who do not like spicy food like I do, simply add the pepper flakes later while serving.
  • Add in the coconut milk and kale, stir and allow to cook for about 2-5 minutes. You can adjust the salt at this point.
  • Serve in bowls while still hot. Top with the bacon and more pepper flakes if preferred and enjoy!

Video

Notes

  • The time it takes for the Instant Pot to come to pressure is not included in the total time.

Nutrition

Calories: 276kcal | Carbohydrates: 6.8g | Protein: 15.3g | Fat: 18g | Saturated Fat: 10.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.6g | Trans Fat: 0g | Cholesterol: 45.6mg | Sodium: 539.4mg | Potassium: 266.7mg | Fiber: 2g | Sugar: 2.2g