Keto Zuppa Toscano

Name: Keto Zuppa Toscano
Prep time: 18 min
Cook time: 25 min
Total time: 43 min
Yield: 4
Cuisine: keto
Ingredients: Italian Sausage; Organic Tuscan Kale by Organics; Chicken Broth, Bouillon Or Consomme, Ready-to-serve Can; Bacon; Zucchini; Olive Oil; Garlic; Tomato; Celery Stalks; Hot Chili Pepper, Dried, Without Seeds; Heavy Cream; White Onion

514 ratings

Prepare Time 18 minutes

Cook Time 25 minutes

Our Keto take on zuppa toscana is loaded with low carb veggies, aromatic Italian sausage, heavy cream and topped with crispy bacon to serve. This flavorsome low carb soup provides a hearty dose of Keto friendly fats and is filling enough to provide a satiating meal in itself. Perfect for a warming winter lunch or light dinner option. ### Can I Make This Dairy-Free? We have swirled our Keto zuppa Toscana with heavy cream to add richness, depth and an extra boost of Keto friendly fats. If you are avoiding dairy, you could simply substitute the heavy cream for coconut cream. Alternatively, you can omit the cream entirely. The soup will still be filling and delicious with the flavor of low carb vegetables, sausage and crispy bacon. ### Can I Use An Alternative Protein? Zuppa Toscana is typically prepared with sausage meat and crispy bacon pieces. We understand however, that this may not be appropriate or suitable for all diets. If you would rather avoid using pork, the soup would work very well with chopped rotisserie chicken or even ground beef. If you are using precooked chicken, then simply add to the stock and simmer until piping hot through. Please be sure to adjust your macros accordingly to account for any changes made to the original recipe.

How to make Keto Zuppa Toscano

Squeeze the sausage meat from its casings into bite-sized chunks. Heat 1 tablespoon of olive oil in a large saucepan or Dutch oven over a medium heat. Add the sausage meat pieces. Cook the sausage until browned all over. Remove from the pan with a slotted spoon and set to one side.
While the sausage meat is cooking, add ½ tablespoon of olive oil to a skillet over a medium/high heat. Add the bacon, cook through until golden and crisp. Remove from the pan with a slotted spoon and set to one side. Once cool enough to handle, crumble into bite-sized chunks.
Finely dice the onion and thinly slice the garlic. Dice the tomato, celery and zucchini. Add the prepared vegetables to the saucepan that cooked the sausage meat. Sweat gently for 2-3 minutes until just tender, adding additional oil if the pan is a little dry.
Add the chili flakes and stock to the saucepan. Bring up to a gentle boil then reduce to a simmer. You may use an alternative stock if desired, such as vegetable. You may also adjust the level of spice to suit your personal preference. You can season with salt and pepper if needed, this will depend on the level of seasoning already in your stock.
Return the sausage pieces to the saucepan. Continue to simmer for a further five minutes. The sausage meat should be hot through and the vegetables tender.
Tear the kale leaves into the soup. Cook through briefly until the leaves are just wilted. Remove the soup from the heat and stir through the heavy cream.
Divide the soup between four individual serving bowls. Top each bowl with the crispy bacon pieces. Serve hot with Keto toasted bread if desired.

Ingredients of Keto Zuppa Toscano

Ingredient	Quantity
1. Italian Sausage	4 medium link - breakfast size
2. Organic Tuscan Kale by Organics	2 cups
3. Chicken Broth, Bouillon Or Consomme, Ready-to-serve Can	4 cup
4. Bacon	2 slice - 6" long
5. Zucchini	1 small
6. Olive Oil	1-½ tablespoon
7. Garlic	1 clove
8. Tomato	1 medium - 2 3/5" diameter
9. Celery Stalks	1 medium - stalk - 7 1/2" to 8" long
10. Hot Chili Pepper, Dried, Without Seeds	1 teaspoon
11. Heavy Cream	½ cup
12. White Onion	½ small

Keto Zuppa Toscano nutrients

caloriesKCal: 273.306 caloriesKJ: 1143.512 totalCarbs: 7.816 diabetesCarbsADA: 7.816 netCarbs: 6.068 diabetesCarbs: 6.143 fiber: 1.599 starch: 0.189 sugar: 4.715 addedSugar: 0.925 sugarAlcohols: 0.149 protein: 9.238 fat: 23.575 transFat: 0.41 monousatFat: 9.649 polyunsatFat: 2.048 omega3Fat: 0.208 omega6Fat: 1.84 saturatedFat: 10.04 cholesterol: 53.958 vitaminA: 159.458 vitaminC: 8.887 vitaminD: 0.69 vitaminE: 1.418 vitaminK: 11.2 vitaminB1: 0.235 vitaminB2: 0.284 vitaminB3: 2.238 vitaminB5: 0.423 vitaminB6: 0.178 vitaminB12: 0.402 potassium: 430.463 magnesium: 20.572 calcium: 75.185 iron: 1.014 zinc: 1.071 copper: 0.101 phosphorus: 100.536 sodium: 1165.202 selenium: 8.574 folate: 19.695 choline: 32.758 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.168 conjugatedLinoleicAcid: 0.067 phyticAcid: 60.317 xylitol: 0.001 isomalt: 0 sorbitol: 0.002 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.025 inositol: 0.028 mannitol: 0.094

Frequently Asked Questions

Can I have beans and legumes on a keto diet?

Most beans and legumes are relatively high in carbs, which can make them challenging to fit within keto carb limits. Consider alternative protein sources.

What are the potential long-term effects of the keto diet?

Long-term effects of the keto diet are still being studied. While it can lead to weight loss and improved metabolic health, it's important to monitor nutritional intake.

Can I have ketchup on a keto diet?

Traditional ketchup is often high in sugar, so consider using sugar-free or low-carb ketchup alternatives to stay within your carb limits.

Can I do a cyclic keto diet?

Cyclic keto involves alternating between high-carb and low-carb days. It can work for some athletes, but it's important to carefully plan carb intake to avoid disrupting ketosis.

What should I do if I experience keto flu?

Keto flu symptoms, like fatigue and headaches, are common when transitioning into ketosis. Stay hydrated, increase your electrolyte intake, and give your body time to adjust.