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

Keto Zuppa Toscana Soup

4.66 from 353 votes
By: Aimee
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.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 servings

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
  • ½ 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 

  • 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.
  • 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.
  • Once the cauliflower is softened, add in heavy cream and spinach (or kale). Cook for about 5 minutes, until spinach (or kale) is soft.
  • 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.
  • Due to the creamy nature of the soup, this one isn’t suited for freezing.

Video

Nutrition

Calories: 854kcal, Carbohydrates: 12g, Protein: 62g, Fat: 61g, Saturated Fat: 25g, Polyunsaturated Fat: 34g, Cholesterol: 206mg, Sodium: 972mg, Fiber: 3g, Sugar: 5g
Course: Soups and Stews
Cuisine: American
Did you make this recipe?Mention @shugarysweets or tag #shugarysweets!


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About Aimee

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

Learn more about Aimee.

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Posted on November 7, 2018

Comments & Reviews

  1. Delicious! I did 2 different batches in the instant pot. One for 3 mins high pressure quick release and one for 2 mins high pressure quick release since the cauliflower got a little mushy, but was still great. Added the kale and some spinach mixed and cooked on sauté for about 5min. Worked great! Thanks!! 

  2. This soup is amazing. I made it tonight and unfortunately I can’t get enough. Thank you I will Be making this often.

  3. I just had to leave a review for this recipe. This soup is AMAZING! It’s going in my recipe rotation. You don’t feel like you’re depriving yourself at all. My husband loved it, too! Thanks for sharing! 

  4. Oh my goodness! I made this tonight and its AMAZING ❤ I added mushrooms in with my sausage and that’s the only difference I made. Absolutely delicious!!!

  5. Thank you very much for a good recipe, I will cook it for the whole family for dinner. Thank you, it looks delicious!

  6. I made this for the second time today and really like this soup. I doubled the recipe and used a full 1 lb package of bacon because I didn’t know what to do with the other 6 slices and bacon is delicious. For the first time I also made homemade chicken stock. I put all the skin and bones from a 10 lb package of chicken thighs in my instant pot with a large onion, head of garlic, carrot, 2 in piece of ginger, thyme, salt, peper and 3 qts water and pressure cooked for 40 minutes with manual release. Once cool, strain out solids and seperate the fat. It turned out incredible, easily one of the top 3 soups I’ve ever had.

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