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Low Carb Keto Zuppa Toscana Soup Recipe

Low Carb Keto Zuppa Toscana Soup recipe is packed with flavor from crispy bacon, Italian Sausage, spinach and tender cauliflower all in a rich, creamy broth.

Low Carb Keto Zuppa Toscana Soup  packed with bacon, Italian Sausage, spinach and tender cauliflower all in a rich, creamy broth.

Low Carb Soup Recipes

The season of soup is here! It’s time to indulge in all the comfort food.

From broccoli cheddar soup to lasagna soup, who doesn’t love to indulge in a big bowl of soup on a cold day?

Oh wait, you’re cutting carbs? Trying to follow a keto friendly diet? I feel ya. Doesn’t it seem like all the comfort foods involve carbs somehow?

This past month we’ve had a nutrition challenge at our local CrossFit box. And while I wish I could report that I rocked it, I’m here to say, I failed. I didn’t prepare for this challenge as much as I should have, you know, planning some low carb meals!

Here’s the thing. Carbs and CrossFit go hand in hand. I truly believe I need carbs for all my muscle gains and endurance. However, I tend to choose the wrong carbs. Pastries, donuts, bread, haha!

One thing I do love though is vegetarian chili and soup. And you may remember this Olive Garden Copycat Zuppa Toscana Soup recipe from a few years back. It’s SO good.

I had to figure out a way to make it CrossFit diet friendly. I mean, keto friendly. Ha, I mean waist management friendly. You know what I mean!

Here’s how I made an indulgent comfort food, like Zuppa Toscana Soup into a keto friendly dinner.

You may first be asking yourself…..

Zuppa toscana soup being ladled out of pot.

What is a Keto diet

First, keto stands for ketogenic. A ketogenic diet is a low carb, high fat diet. You may be familiar with Atkins, it has many similarities.

The goal of a ketogenic diet is to drastically reduce your carbohydrate (carb) intake and instead consume fats. By reducing your carbs it puts your body into a state of ketosis. Basically, your body becomes quite efficient at burning fat for energy.

Which is why many Crossfitters and athletes go on this diet.

It also has other great health benefits, that you can read about somewhere besides this little food blog, haha!

Plus you get to eat Crack Chicken!

What foods should I avoid on a keto diet

First, the obvious. Wheat-based grains or starches. Like rice, pasta, cereal.

Beans: no chickpeas, peas, beans, lentils, legumes

Fruit: pretty much all fruit except berries (but those are only in small portions)

Potatoes and other root vegetables. No sweet potatoes, carrots, parsnips, etc.

Stay away from sugary foods, most condiments and sauces as they tend to have sugar and unhealthy fats.

Alcohol. WAHHHHHH.

What foods should I eat on a keto diet

Proteins such as fish, beef, chicken, eggs are all good to eat.

Vegetables that grow above ground like broccoli and cauliflower are acceptable! Also, leafy greens like spinach and kale (which is great for today’s low carb keto soup recipe)!

Avocado, nuts, and seeds are also good choices and make great snack options.

High fat dairy. Praise God at least there is something good about a keto diet, haha. Hard cheeses, high fat cream, and butter get the thumbs up!

Stevia is an acceptable keto-friendly sweetener. Thank goodness, because I use that in my favorite Pumpkin Cream Cold Brew coffee!

Bowl of Low Carb Zuppa Toscana Soup with cauliflower and spinach.

Recipe Notes

Italian Sausage. I use the mild, bulk sausage. Use spicy if you prefer, or links with the casings removed!

Thick cut bacon. Some people prefer to add the crispy bacon at the end of the cook time (as a garnish), so that it stays crispy, not chewy. Your call.

Cauliflower. The dream vegetable that replaces potatoes in many low carb meals (like buffalo cauliflower). Can also use turnips if you prefer!

Spinach. While Olive Garden and many other people use Kale, my family prefers the taste of spinach. You choose what you love!

More Easy Soup Recipes

Yield: serves 4

Keto Zuppa Toscana Soup

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Low Carb Keto Zuppa Toscana Soup recipe is packed with flavor from crispy bacon, Italian Sausage, spinach and tender cauliflower all in a rich, creamy broth.

Ingredients

  • 1 lb mild Italian Sausage
  • 4 slices thick-cut bacon
  • 32 oz Beef bone broth (or beef broth)
  • 1 small onion, diced
  • 3 cloves fresh garlic, minced
  • 1 head fresh cauliflower, diced
  • 1/2 cup heavy whipping cream
  • 2 cups fresh spinach (5 oz package), or kale
  • salt and pepper, optional
  • crushed red pepper flakes, optional
  • shredded parmesan cheese for garnish, optional

Instructions

  1. Using a large soup pot (like this dutch oven), brown your sausage and bacon together. Cut your bacon into bite sized pieces to make it easier to cook.
  2. Once your meat is cooked, add in beef bone broth, onions, garlic, and cauliflower. Cover and cook on medium heat for about 15 minutes, until the cauliflower is tender.
  3. Once the cauliflower is softened, add in heavy cream and spinach (or kale). Cook for about 5 minutes, until spinach (or kale) is soft.
  4. Serve with a spinkle of parmesan cheese and a pinch of salt, pepper, and/or crushed red pepper flakes. ENJOY!

Notes

  • Swap out the cauliflower with turnips instead.

Nutrition Information:

Yield:

4

Amount Per Serving: Calories: 531Carbohydrates: 12gFiber: 0gSugar: 2gProtein: 34g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Aimee

About Aimee

Aimee is a dessert lover (specifically rice krispie treats), workout enthusiast, self-taught foodie, and recipe creator.

Learn more about Aimee.

Affiliate Disclosure:**There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation. However, I only recommend products I love! Thank you for supporting Shugary Sweets! See my disclosure policy for more info**

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Posted on November 7, 2018

Comments & Reviews

  1. All I can say is WOW! So flavorful and the cauliflower was perfect as a potato replacement. I used kale and loved it and look forward to trying it with spinach. Thank you for such a delicious recipe!

    1. I made a soup very similar to this and froze some of it in individual servings. When I thawed it, the creamy part looked a little weird and grainy, but by the time I warmed it in the microwave, it smoothed out and looked (and tasted!) just like I remembered it from 6 weeks earlier. I would have no problem with freezing it again in the future. In fact, I’m slow cooking a 6-quart batch right now, so will need to freeze some, even though it smells wonderful and I could eat some for every meal!

    2. Pretty good! I definitely added waaaaay more spinach than suggested (maybe half a pound as it gets smaller with heat). I added about half a quart of water after adding the bone broth and added more cream. I like soups that are veggie packed. I substituted cauliflower with cauliflower rice & it’s still very filling. I used spicy cajun sausage that I cut into smaller pieces with the bacon. I also added a cup or so of shredded cheese. I’m really trying to get lots of fat in for keto. It’s easy for me to over due it with protein. I think the added fats and spinach makes this very filling. Thanks for the recipe! I have loved this soup and this was my first time making it on keto.

  2. I absolutely love this Soup, I have made it a few times already and today, once again!
    Thank you for sharing this recipe! 
    Best regards,
    Ioana

  3. Made this tonight and it came out amazing! It’s a keeper. Even if you don’t do keto it’s a great dish.  Raved about it on my Facebook page , Thanks

  4. Made this tonight and it was delicious!  And I am very picky, I require great flavor, this delivered! I have to admit that I did add a 1/2 teaspoon each of thyme and rosemary. I love experimenting with herbs. This just added depth of flavor!

        1. That’s what I’m saying. I’m not sure how a bowl could be that many carbs. The spinach has fiber but the recipe says zero as well.

        2. The tool used to calculate nutrition on blogs is not always accurate. I always encourage people to calculate their own with the ingredients they use!

  5. Made this tonight and it was delicious!  And I am very picky, I require great flavor, this delivered! I have to admit that I did add a 1/2 teaspoon each of thyme and rosemary. I love experimenting with herbs. This just added depth of flavor!

    1. I made as instructed with ingredients . My expectations were I cooked the onion in butter first and added it to the pot and then let all ingredients simmer for an hour… It was amazing 😍 definitely making again!

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