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.

We love easy recipes packed with flavor. Like our cauliflower wings and chicken caprese. Easy and flavorful.

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! Who can resist this easy sauteed cauliflower recipe as the perfect side dish for a low carb dinner!?

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

Family Friendly Dinners

See all Main Dish recipes

Keto Zuppa Toscana Soup

4.68 from 378 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. 5 stars
    This is wonderful!! I did make one little change, I roasted the cauliflower before adding it. I do this with several cauliflower recipes and it always adds just a bit more flavor.

    I made a double batch for meal prep and freezer meal prep. For the frozen portion I left out the cream. I will add this when I defrost and consume.

    Thanks for the wonderful recipe!! This will become a staple.

  2. 5 stars
    I just made this tonight sticking to the recipe as written and I loved it! This will become a soup staple at my house! Thanks for the awesome recipe!

  3. 5 stars
    Awesome!!! 5-Stars!!! I doubled the recipe, because…I’m like that…. I used a combination of hot and mild sausage, and doubled the spinach and heavy cream. D-L-Cious-O. Thanks for the Keto recipe. Keep ’em coming! Also really glad I didn’t skip the cauliflower (I thought about it).

  4. 5 stars
    I have made this dish several times over the years, it’s become a family staple. If you’re thinking about making this dish, do it! It’s so delicious and filling. Seriously this might be my all time favorite recipe. Love it!

  5. 5 stars
    Made this today for late lunch early supper and it was a hit. Definitely will make this again. Thank you for the wonderful recipe.

  6. Oh my good god please get to the point. I don’t need your life story. The fact that most of us are here is because we’re already on keto. Delete my comment, I don’t even care. But I literally don’t even care to find where the recipe is anymore. I just CTRL-F’d “comment” and am typing this after wasting two minutes trying to get through the spam and your life story. And yes I’d rather complain about it than bother to find the recipe now.

    Enjoy deleting this promptly.

    1. Nope not going to delete this, because it just shows how entitled people are when receiving a FREE recipe. Go to a bookstore if you don’t want a free recipe, or better yet, click the “jump to recipe” button on the top of each of my blog posts. It goes straight to the recipe card. Have a great day, try to cheer up.

      1. 5 stars
        Great reply Aimee. Very classy unlike the original comment. I will be making this recipe tonight. Thanks for posting it for us!

      2. 5 stars
        The recipe was very easy to find!! Love your response. It’s unfortunate that there are people like this. But we appreciate you and thank you for sharing your wonderful recipe. I originally made this a few years back and won third place in a work.Soup-er Bowl contest! So yummy and fun! 🍲

  7. 5 stars
    Made as written and my husband and I thought it was great. I wasn’t sure what to expect from cauliflower but the texture and taste was wonderful . I will be making often.

  8. This soup is sooo delicious! I use riced cauliflower (for those who say they don’t like cauliflower, they think they are eating rice 😉!) I always make a double batch and freeze a few small containers since I’m a widow and live alone. It is handy and always very good!

  9. 5 stars
    I’ve of my favorite recipes. Delicious and everyone loves it. But there is no way that prep time is only 10 minutes but brown the sausage, cook the bacon, and cut up cauliflower, onion and kale.

  10. 5 stars
    Delicious soup. I was lazy and didn’t take off the sausage cassings(DONT SKIP THIS PART) so it made it difficult to break up the sausage. You can definitely add way more spinach/kale without drastically changing the recipe. I used spicy sausage which was spicy but good. Next time I might try half sweet and half spicy. I rarely cook but am trying to learn to make a few good, low carb soups. This is definitely easy enough and I will be making it again!

    1. 5 stars
      I mixed breakfast sausage with ground turkey. This soup is so yummy and healthy! It is definately a keeper. Thank you for sharing it!

    1. Based on the nutrition info for the Johnsonville brand of sausages, It’s got to be for the entire recipe, but I think it’s inaccurate…a little low. We’re better off calculating it ourselves based on the quantity and brands used . And note: for Johnsonville, 1 lb of sausages is just 4 links, not all 5 that are in the pkg!

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