Doing a Keto friendly diet is not terribly hard, except for when you’re craving low carb soup, right? Off to the kitchen I went to make this Copycat Olive Garden Zuppa Toscana Keto soup.
See all of my Keto recipes here. I’ll be adding more Keto soup recipes as I make them and can’t wait!
Low Carb Zuppa Toscana Soup – Keto Friendly
The good thing about doing a Keto diet is that easy Keto recipes aren’t too hard to come by.
But, you’ll find that what makes low-carb soups a rarity is the potatoes that are generally added to the ingredient list. Low carb meals
So, if you’re wondering “is Zuppa Toscana Keto friendly the way it is”? No, it’s definitely not. But, I can assure you, if you decide to make my low carb Zuppa Toscana Keto version of soup, you’re going to love it. The recipe makes about four bowls worth that makes perfect Keto leftovers, and an awesome hot Keto lunch as well.
Let’s move back for just a second though. You might have a few questions since you’ve found yourself on a Keto Zuppa Toscana cauliflower recipe.
What is a Keto diet:
A Keto (Ketogenic) diet is a low carb, high fat diet. It’s very similar to the Faster Way to Weight Loss diet where if it doesn’t have a mother or come from the ground, you’re not going to eat it.
But, 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 wherein your body starts burning fat for energy.
Read more about Ketosis benefits.
What foods should I avoid on a Keto diet?
On a Keto diet you’ll avoid many grains and starches, like rice, pasta, beans, cereal and potatoes. You can eat berries in small doses, and alcohol should also be avoided.
What foods should I eat on a Keto diet?
Now the fun part: what you can eat on a Ketosis diet! Fish, beef, chicken, eggs are all good to eat. As well as vegetables that grow above ground like broccoli and cauliflower (you can see why this is one of my favorite Keto friendly soups!)
Leafy greens like spinach and kale are a go as well. Perfect for this Keto soup recipe, right?!
Avocado, nuts, seeds and high fat dairy are also great options for your Keto meal plan.
What are other Keto recipes that I love?
I have really been trying to beef the Keto receipes that I have on the site – I want to have a whole bank of low carb meals that I can turn to and I can also offer to you and friends, so expect many more in the future!
My favorite Keto recipes:
- Keto Eggplant Lasagna
Keto Cajun Shrimp Appetizer
Chicken Keto Instant Pot Recipes
Salmon Keto Appetizer Bites
Here’s how to make this Zuppa Toscana Keto friendly soup:
Gather your ingredients:
- 1 pound Italian sausage
1 tsp onion powder
3 cloves minced garlic
1/4 tsp black pepper
1/2 tsp salt
1 head cauliflower, chopped (or 1 bag steamed cauliflower florets) – these replace the potatoes
6 cups water
3 tsp chicken bouillon (or more to taste)
3 cups kale, chopped
1 1/2 cups heavy whipping cream
Optional: add cooked bacon ( I don’t and it’s amazing)
To make this soup:
Brown Italian sausage in pot or dutch oven, add garlic and onion powder to sausage, cook for a few minutes to let all of the flavors come together.
Add salt and pepper to season (you can always add in more later!)
Reduce heat to medium and add cauliflower, bouillon and water.
Cook over medium heat, at a slow simmer for about 20-25 minutes time (more if you didn’t steam the cauliflower)
Reduce heat to low, add kale, and simmer another 10 minutes or so, slowly adding in heavy cream and stirring frequently.
You can use chicken broth or chicken bone broth instead of water, I prefer to use water and season with chicken bouillon as needed. And, if you want more of a kick, try adding red pepper flakes when you add the garlic.
This copycat Olive Garden low carb zuppa toscana recipe can be transferred to a slow cooker once you’ve added the kale.
Want to make this in the Instant Pot? Here’s a good recipe to try.
Net carbs per serving: 5g
Fat per serving: 20g
Protein per serving: 6
Look for more low carb soup recipes as I continue my Keto and Faster Way to Fat Loss journey!
Zuppa Toscana Keto Soup
Ingredients
1 pound Italian sausage
1 tsp onion powder
3 cloves minced garlic
1/4 tsp black pepper
1/2 tsp salt
1 head cauliflower, chopped (or 1 bag steamed cauliflower florets) - these replace the potatoes
6 cups water
3 tsp chicken bouillon (or more to taste)
3 cups kale, chopped
1 1/2 cups heavy whipping cream
- Optional: add cooked bacon I don't and it's amazing
Instructions
-
Brown Italian sausage in pot or dutch oven
-
Add garlic and onion powder to sausage, cook for a few minutes
-
Add salt and pepper
-
Reduce heat to medium and add cauliflower, bouillon and water
-
Cook over medium heat, at a slow simmer for about 20-25 minutes time (more if you didn't steam the cauliflower)
-
Reduce heat to low, add kale, and simmer another 10 minutes or so.
-
Add heavy cream.
Recipe Notes
- You can use chicken broth or chicken bone broth instead of water, I prefer to use water and season with chicken bouillon as needed.
- Want more of a kick? Add red pepper flakes when you add garlic
- Top with parmesan cheese to make this soup recipe a little fancier
- This copycat Olive Garden low carb zuppa toscana recipe can be transferred to a slow cooker once you've added the kale.
