Soups
Easy Keto Tuscan Kale Soup Recipe
Easy Keto Tuscan Kale Soup – this low carb Zuppa Toscana Recipe is made with cauliflower and sausage for tons
- Serves 8
- Prep 10 minutes
- Cook 35 minutes
- Total 45 minutes
If you love Olive Garden’s Zuppa Toscana, you’ll love our low carb take, specifically designed to not break your macros, but keep you full and warm.
This soup is similar to our Creamy Keto Tuscan Soup Recipe – and a spin off my friend Aimee’s Keto Zappa Toscana Soup.
We’re lowering the carb count and getting down to basics with this soup – and hope you love the rich flavor from adding roasted cauliflower.
Roasting the cauliflower before adding to this soup brings a richer, nutty, buttery flavor – without adding any carbs or calories!
This soup is rich and hearty, delicious, and great as a starter for a delicious keto dinner, served with Pork Tenderloin,Air Fried Steaks, or delicious, tender Broiled Lobster Tails.
Be sure to visit our Best Easy Keto Recipes page for even more delicious low carb dishes!
At Ajpal, I add lots of tips in all of my recipes – because I am a home cook without any formal training, and I find I am more confident making dishes when I understand why it works, and what each ingredient means to the flavor of a recipe. My goal is for even the most beginner home cook to feel empowered in the kitchen.
Creamy Keto Soups
If you love this soup, be sure to check out our other favorite Keto Soups – filled with flavor, not carbs and starch!
- Keto Instant Pot Broccoli Cheddar Soup Recipe
- Easy Keto Pickle Soup
- Creamy Keto Tuscan Soup Recipe
- Creamy Keto White Chicken Chili Recipe
- Keto Steak and Sausage Chili
- Andouille Sausage Vegetable Soup Recipe
These recipes are made from simple, nutritious ingredients and whole foods that you can feel good about serving your family.
How To Roast Cauliflower For Soup
Many Tuscan kale soup recipes that use cauliflower just chop it up and toss it in – which is easy, but misses the rich flavor we’re going for in this dish by lightly roasting our cauliflower before adding to the soup.
We don’t want to overly dry out or cook the cauliflower – since it will cook in the soup as well – but lightly browning in the oven will bring out a delicious flavor that reduces cauliflower’s bitterness.
Chop cauliflower, pat dry with a paper towel, and add to a baking sheet lined with parchment paper.
Roast 15-20 minutes at 350 degrees Fahrenheit until lightly browned and softened.
What to Serve With Keto Soup
If you’re looking for other delicious keto dishes, we have plenty at Ajpal that we really love – full of flavor to keep you full and feeling strong, without weighing you down.
- Keto Sandwich Bread (great as texas toast!)
- The Best Easy Keto Garlic Butter Rolls Recipe
- The Best Oven Roasted Garlic Parmesan Asparagus Recipe
- Easy Sautéed Squash and Zucchini Recipe
- Keto Everything Bagel Fat Bomb Recipe
Be sure to visit our Best Easy Keto Recipes page for even more delicious low carb dishes!
Recipe FAQ’s
It is optional, but strongly recommended to pre-roast cauliflower to add additional nutty flavor – without adding any carbs.
Milk has more sugar than cream, and is not considered a keto ingredient. We’re using cream for this dish to avoid the carbs in milk.
Tuscan soup is a healthy soup – but is not considered low carb because of the addition of beans and potatoes, both of which are high in starches and carbs.
To reduce carbs in our version, we’re swapping the beans and potatoes for roasted cauliflower.
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The recipe
Easy Keto Tuscan Kale Soup Recipe
Easy Keto Tuscan Kale Soup – this low carb Zuppa Toscana Recipe is made with cauliflower and sausage for tons of flavor, not carbs!
- Serves 8
- Prep 10 minutes
- Cook 35 minutes
- Total 45 minutes
Ingredients
- 1 head cauliflower cut into florets
- 3 strips bacon
- 1 lb Italian sausage
- ½ medium red onion (diced)
- 4 garlic cloves (minced)
- 2 cups kale
- 32 oz can chicken broth or bone broth
- 1 tablespoon coconut aminos
- 1 teaspoon red wine vinegar
- 1 teaspoon red pepper flakes
- 1 teaspoon sea salt
- ½ teaspoon pepper
- ¾ cup heavy whipping cream
Method
- 1
Preheat oven to 350 degrees and line a baking sheet with parchment paper.
- 2
Rinse cauliflower and pat dry with paper towels.
- 3
Rough chop cauliflower into 1" chunks.
- 4
Roast at 350 until lightly browned, about 15 minutes.
- 5
Cook the bacon in a large dutch oven or stock pot over medium high heat until crisp.
- 6
Remove the bacon from the pot and set aside.
- 7
Add the Italian sausage to the bacon drippings and cook until brown (approximately 5 minutes).
- 8
Set the sausage aside. Keep the sausage and bacon drippings in the pot as this flavors the soup.
- 9
Lower the heat to medium low.
- 10
Add the diced red onion, minced garlic, and the roasted cauliflower florets to the pot. Cook for 2-3 minutes, until soft and fragrant.
- 11
Increase the heat to high and pour in the chicken broth, coconut aminos, vinegar, red pepper flakes, salt, and pepper.
- 12
Stir to combine and add the bacon and sausage back to the pot.
- 13
Bring to a boil.
- 14
Once boiling add the kale and lower the heat to a simmer. Cook for 5 minutes.
- 15
Remove from heat and stir in the heavy whipping cream.
- 16
Return to heat and cook for 3 more minutes.
- 17
Serve immediately and enjoy!
Nutrition
- Serving1 g
- Calories332 kcal
- Carbohydrates8 g
- Protein16 g
- Fat26 g
- Saturated Fat12 g
- Polyunsaturated Fat15 g
- Cholesterol64 mg
- Sodium1271 mg
- Fiber3 g
- Sugar5 g
Questions
Do I have to pre-roast cauliflower?
It is optional, but strongly recommended to pre-roast cauliflower to add additional nutty flavor – without adding any carbs.
Can I use milk instead of heavy cream?
Milk has more sugar than cream, and is not considered a keto ingredient. We’re using cream for this dish to avoid the carbs in milk.
Is Zuppa Toscana keto?
Tuscan soup is a healthy soup – but is not considered low carb because of the addition of beans and potatoes, both of which are high in starches and carbs. To reduce carbs in our version, we’re swapping the beans and potatoes for roasted cauliflower.
