Low Carb Keto Zuppa Toscana Soup Recipe (2024)

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Posted by Aimee 232 comments
Published: Nov 07, 2018 Last Updated: Oct 14, 2023

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

For more easy recipes packed with flavor, try ourcauliflower wingsandchicken caprese. They’re both reader favorites!

Low Carb Keto Zuppa Toscana Soup Recipe (1)

Table of Contents

  • Why You’ll Love This Low Carb Keto Zuppa Toscana
  • Important Ingredient Notes
  • How to Make Low Carb Keto Zuppa Toscana
  • Tips and Tricks
  • Recipe FAQs
  • More Easy Soup Recipes
  • Keto Zuppa Toscana Soup Recipe

Why You’ll Love This Low Carb Keto Zuppa Toscana

Frombroccoli cheddar souptolasagna 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? Well, not this Keto Zuppa Toscana recipe.

Here’s why you’ll love it.

  • You may remember thisOlive Garden Copycat Zuppa Toscana Soup recipefrom a few years back. It’s SO good, and this recipe transforms it into a keto friendly dinner.
  • Between the savory Italian sausage and thick-cut bacon, this is a recipe that’s absolutely packed with flavor. You won’t miss the carbs, I promise!
  • This is also a soup that’s hearty and satisfying. You know how some soups leave you hungry for more? Not this Keto Zuppa Toscana!

Important Ingredient 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 bacon at the end of the cook time as a garnish so that it stays crispy, not chewy. Your call.
  • Beef broth – I like using beef bone broth, which has extra nutrients and collagen.
  • Cauliflower The dream vegetable that replaces potatoes in many low carb meals (likebuffalo cauliflower). You can also use turnips if you prefer!
  • Heavy whipping cream – For that indulgent creamy broth. The best thing about keto is the heavy cream!
  • Spinach –While Olive Garden and many other people use kale, my family prefers the taste of spinach. You choose what you love!
Low Carb Keto Zuppa Toscana Soup Recipe (2)

How to Make Low Carb Keto Zuppa Toscana

Cook the Meat: Brown the sausage and bacon in a large soup pot or Dutch oven.

Simmer: Add the beef bone broth, onions, garlic, and cauliflower. 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, then cook until the spinach wilts.

Finish: Serve with Parmesan cheese and a pinch of salt, pepper, and/or crushed red pepper flakes.

Tips and Tricks

  • Due to the creamy nature of the soup, this one isn’t suited for freezing. You can store leftover Low Carb Keto Zuppa Toscana in the refrigerator for up to 4 days and reheat it on the stovetop over medium or in the microwave.
  • Cut the cauliflower into even pieces to ensure it’s all done cooking at the same time.
  • There’s a lot of room to make this recipe your own by adding different herbs and spices or other low carb vegetables.
Low Carb Keto Zuppa Toscana Soup Recipe (3)

Recipe FAQs

What is a keto diet?

A ketogenic diet is a low carb, high fat diet, similar to Atkins. The goal of a ketogenic diet is to drastically reduce your carbohydrate intake and instead consume fats. By reducing your carbs it puts your body into a state of ketosis, burning fat for energy.

What foods should I avoid on a keto diet?

Avoid starches like bread, rice, pasta, and cereal. Beans and legumes are off the menu, and the only fruit allowed is small portions of berries. Potatoes and other root vegetables aren’t allowed, and neither are sugary foods and alcohol. On the bright side, you get to eatCrack Chicken with this easysauteed caulifloweron the side!

What foods should I eat on a keto diet?

Proteins such as fish, beef, chicken, eggs are all good to eat, as are leafy greens and vegetables that grow above ground like broccoli and cauliflower. Avocado, nuts, and seeds are also good choices and make great snack options. High fat dairy like hard cheeses, high fat cream, and butter get the thumbs up, and stevia is an acceptable keto-friendly sweetener. Thank goodness, because I use that in my favoritePumpkin Cream Cold Brewcoffee!

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  • Potato Soup
  • Pasta e Fagioli
  • Pizza Soup
  • French Onion Soup
  • Roasted Tomato Soup

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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 minutes

Cook Time: 30 minutes minutes

Total Time: 40 minutes 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!

Low Carb Keto Zuppa Toscana Soup Recipe (2024)

FAQs

How many carbs are in keto zuppa Toscana soup? ›

How Many Net Carbs In Zuppa Toscana? You can enjoy this Tuscan soup recipe without worry! There are only 7 net carbs per serving. This recipe makes enough for 8 servings.

How many carbs in a bowl of zuppa Toscana? ›

Olive Garden Zuppa Toscana Soup (1 Serving) contains 15g total carbs, 13g net carbs, 15g fat, 7g protein, and 220 calories.

What kind of soup can you eat on a keto diet? ›

These cozy soup recipes are seriously indulgent, but they're all keto-friendly.
  • Low-Carb Chicken Pot Pie Soup. ...
  • Keto French Onion Soup. ...
  • Creamy Roasted Garlic and Mushroom Soup with Bacon. ...
  • One-Pot Creamy Meatball Soup. ...
  • Miso Soup with Shiitake Mushrooms and Baby Bok Choy. ...
  • Copycat Panera Keto Broccoli Cheese Soup. ...
  • Vegetable Soup.
Dec 2, 2022

How many carbs are in keto vegetable soup? ›

This keto vegetable soup is super nutritious and so flavorful! It makes a wonderful light yet filling lunch or dinner for the entire family - kids and adults alike. My hearty homemade vegetable soup is ready in just 30 minutes and 7.6g net carbs per generous serving.

What soup has the least amount of carbs? ›

Low-carb soup recipes
  • Mushroom soup. A star rating of 4.8 out of 5. ...
  • Soup maker broccoli and stilton soup. A star rating of 4.9 out of 5. ...
  • Cauliflower soup. A star rating of 4.3 out of 5. ...
  • Celery soup. ...
  • Soup maker mushroom soup. ...
  • Soup maker carrot and coriander soup. ...
  • Leek, pea & watercress soup. ...
  • Cabbage soup.

How many carbs are in a bowl of Olive Garden zuppa Toscana? ›

Olive Garden Zuppa Toscana (1 serving) contains 15g total carbs, 13g net carbs, 15g fat, 7g protein, and 220 calories.

Is Olive Garden minestrone soup Keto friendly? ›

Olive Garden's Minestrone is a light, vegan-friendly soup made with vegetables, beans, and pasta in tomato broth. While it fits a carefully planned keto diet, this dish offers little in the way of protein or fat while comprising a significant amount of your daily carb allotment. One serving contains (1): Calories: 110.

How much sugar is in Olive Garden Zuppa Toscana soup? ›

Amount/Serving%DV*Amount/Serving
Trans Fat 0gSugars 1.1g
Cholesterol 21.4mg7%Protein 7.1g
Sodium 607.5mg41%
Vitamin A - IU 19% Vitamin C 9% Calcium 5% Iron 1% Fat 22% Saturated Fat 21%
2 more rows
Sep 16, 2020

What is a serving size of zuppa Toscana soup? ›

Zuppa Toscana - 1 bowl (2 cups)

How many carbs a day on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Is peanut butter OK on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What beans are not keto? ›

Highest and Lowest Carb Beans

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you're strictly following a keto diet.

What are lowest carb vegetables for keto? ›

List of the best low carb vegetables
  • Iceberg lettuce. Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. ...
  • White mushrooms. Mushrooms contain only 3.26 g of carbs per 100 g. ...
  • Spinach. ...
  • Broccoli. ...
  • Zucchini. ...
  • Cauliflower. ...
  • Asparagus. ...
  • Radishes.

Can you eat unlimited vegetables on keto? ›

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

What are the best low carb vegetables? ›

Our top 20 best low-carb vegetables
  • Asparagus – 2g. ...
  • Aubergine – 2.2g. ...
  • Purple sprouting broccoli – 2.6g. ...
  • Green beans – 3.1g. ...
  • Broccoli – 3.2g. ...
  • Savoy cabbage – 4.1g. ...
  • Brussels sprouts – 4.1g. ...
  • Cauliflower – 4.4g. The resurgence of cauliflower has seen it appear in everything from roasts to pizzas – and for good reason.
Jun 24, 2020

How many carbs are in zuppa soup? ›

Amount/Serving%DV*Amount/Serving
Total Fat 14.6g22%Tot. Carb. 16g
Sat. Fat 4.2g21%Dietary Fiber 1.3g
Trans Fat 0gSugars 1.1g
Cholesterol 21.4mg7%Protein 7.1g
2 more rows
Sep 16, 2020

Can you eat keto at Olive Garden? ›

The key to eating keto at Olive Garden is to customize your meal. So you'll skip high-carb menu items like pasta, breadsticks, and even croutons on your salad. Olive Garden shares the nutritional information for all its dishes online and on the menu at the restaurant, too.

How many carbs are in green olives on keto diet? ›

Are Olives Keto-Friendly? Olives, in green or black varieties, are the perfect addition to a ketogenic diet plan. With just 3 net carbs per 100 g serving (about 10 olives), they can be eaten alongside low-carb dishes like salads, dips, or even by themselves as a snack.

What is the net carb in lentil soup? ›

Lentil soup, homemade (1 cup) contains 24.4g total carbs, 17.2g net carbs, 4.6g fat, 10g protein, and 173 calories.

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