Keto Zuppa Toscana Soup: Carb Content And Nutrition Facts

Zuppa Toscana is a popular soup at Olive Garden, made with sausage, potatoes, and kale. However, the potatoes in the soup make it unsuitable for those on a keto diet. This is where keto Zuppa Toscana soup comes in - it's a low-carb version of the classic soup that replaces potatoes with cauliflower, turnips, or rutabagas. The soup is hearty, creamy, and packed with flavour from ingredients like Italian sausage, bacon, and kale. It's the perfect comfort food for a cold day and can be made on the stovetop, in an Instant Pot, or a slow cooker.

How to make keto zuppa toscana soup

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 or kale
• Salt and pepper, to taste
• Crushed red pepper flakes, to taste (optional)
• Shredded Parmesan cheese for garnish (optional)

Instructions:

• Cook the Meat: In a large soup pot or Dutch oven, brown the sausage and bacon together. You can cut the bacon into bite-sized pieces to make it easier to cook.
• Simmer: Add the beef bone broth, onions, garlic, and cauliflower to the pot. Cover and cook on medium heat for about 15 minutes, or until the cauliflower is tender.
• Add the Next Ingredients: Stir in the heavy cream and spinach or kale. Cook until the greens are wilted.
• Finish: Serve with Parmesan cheese and a pinch of salt, pepper, and/or crushed red pepper flakes, if desired.

This Keto Zuppa Toscana Soup is best enjoyed fresh, as it does not freeze well due to its creamy nature. However, you can store leftovers in the refrigerator for up to 4 days and reheat on the stovetop or in the microwave.

Ingredients for keto zuppa toscana soup

Keto Zuppa Toscana is a low-carb version of the classic soup from Olive Garden. It's a hearty and satisfying meal, perfect for a chilly day. Here are the ingredients you'll need to make this delicious soup:

• Ground Italian Sausage: Mild, bulk sausage is commonly used, but you can also use spicy Italian sausage or links with the casings removed.
• Bacon: Thick-cut bacon is preferred, and you can choose to add it during cooking or as a garnish for a crispy texture.
• Aromatics: This includes sweet onion (or white/yellow onion), and garlic to build the flavour base of the soup.
• Broth: Most recipes call for chicken broth, but you can also use beef bone broth for extra nutrients and collagen.
• Vegetable Substitute: The classic recipe uses potatoes, but for a keto-friendly version, cauliflower, turnips, or rutabagas are excellent low-carb alternatives.
• Greens: Spinach or kale adds a nutritious boost to the soup. Spinach is milder in flavour, while kale provides a heartier texture.
• Dairy: Heavy whipping cream is added for a rich and creamy finish. For a paleo/Whole30 version, coconut cream can be used instead.
• Seasonings: Sea salt and black pepper are essential, but you can also add red pepper flakes for a spicier kick.

With these ingredients, you can create a delicious and satisfying keto-friendly Zuppa Toscana that's perfect for a comforting meal.

Nutritional value of keto zuppa toscana soup

Keto Zuppa Toscana soup is a low-carb version of the classic Italian soup, which traditionally contains potatoes, beans, and a variety of vegetables. The keto version typically replaces the potatoes with low-carb alternatives such as turnips, rutabagas, or cauliflower, while keeping the other ingredients like Italian sausage, kale, and bacon. This soup is an excellent option for those following a ketogenic diet, as it is high in fat and low in carbohydrates. Here is a breakdown of the nutritional value of keto Zuppa Toscana soup and its benefits:

Macronutrients:

• Fat: Keto Zuppa Toscana soup is high in healthy fats, mainly from the usage of heavy cream and the meat ingredients like Italian sausage and bacon.
• Carbohydrates: By substituting potatoes with low-carb vegetables, the carbohydrate content is significantly reduced. Each serving typically contains around 6-10 grams of net carbs, making it suitable for a ketogenic diet.
• Protein: The Italian sausage and bacon in the soup provide a good amount of protein. Each serving can offer around 15-20 grams of protein.

Micronutrients:

The soup contains various micronutrients due to the variety of vegetables used. Kale, in particular, is a nutrient-dense food, providing vitamins A, C, and K, as well as essential minerals like calcium, iron, and potassium.

Health Benefits:

• Weight Loss: The high-fat, low-carb nature of the soup makes it ideal for those following a ketogenic diet, which has been shown to aid in weight loss and improve certain health markers.
• Nutrient-Dense: Keto Zuppa Toscana soup is packed with essential nutrients due to the variety of vegetables used, especially kale, which is rich in vitamins and minerals.
• Satisfying and Filling: The combination of healthy fats and protein in the soup helps promote satiety and keeps you feeling full for longer, making it a satisfying meal option.

Storing and freezing keto zuppa toscana soup

For longer storage, you can freeze the soup for up to three months. However, it is recommended to leave out the cream until you are ready to serve it, as dairy can separate when frozen. To freeze, portion out the soup into freezer bags or containers, ensuring they are dated and labelled, then lay them flat in the freezer. Once frozen, they can be stacked or stood upright to save space.

To reheat, allow the soup to thaw overnight in the fridge, then warm through in a saucepan or microwave until hot.

Customising keto zuppa toscana soup

This Tuscan soup is traditionally made with potatoes, but there are many ways to customise keto zuppa toscana soup to make it low-carb and suitable for those on a keto diet. This version replaces the potatoes with turnips, rutabagas or cauliflower to keep the carb count low. Here are some tips and ideas for customising keto zuppa toscana soup to make it your own.

Veggies

Sun-dried tomatoes, spinach, zucchini, broccoli, bell peppers and cauliflower are all great additions to keto zuppa toscana soup. If you're not a fan of kale, you can easily substitute it with spinach or another leafy green. For an extra punch of flavour, add some sun-dried tomatoes or roasted red peppers.

Protein

While Italian sausage is the standard protein in keto zuppa toscana soup, you can easily customise it by using a different type of ground meat such as chicken, pork, turkey or beef. Just be sure to add extra spices and herbs to season the soup if you go with a milder type of meat. You could also swap out the bacon for pancetta or leave it out entirely.

Seasoning

The great thing about this soup is that you can easily customise the seasoning to your taste. Try adding Italian seasoning, fresh thyme or rosemary, or red pepper flakes for a bit of heat. You could also add some lemon juice to brighten the flavour or mix in some grated Parmesan cheese for extra creaminess.

Other Ingredients

Some other possible additions or substitutions include coconut cream instead of heavy cream to make it paleo-friendly, or chicken broth instead of beef broth for a lighter soup. You can also experiment with different types of sausage to find your favourite.

Keto zuppa toscana soup is a delicious and customisable dish that can be made to suit your taste preferences and dietary needs. Get creative and experiment with different ingredients to make it your own!

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