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Healthy Zuppa Toscana is a lightened up twist made with nutritious ingredients and is insanely delicious! Creamy, savory, and well-balanced for a yummy meal. Gluten-Free + Low-Calorie + Paleo
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This healthy twist on Zuppa Toscana is made lighter and healthier, but equally creamy and delicious as the real deal! Fewer calories and better balanced nutrition than the one served at The Olive Garden.
I've seen a lot of other versions called "healthy" on the internet too that aren't that healthy. A "healthy" recipe is one that's always balanced in nutrition (carbs, protein, and fat) so pay attention to that balance when searching for recipes online.
My pre-80 pound weight loss days were filled with over-consuming large portions of Olive Garden bread, pasta, salad, and my favorite soup Zuppa Toscana! It was my favorite place to eat and overeat until the point of discomfort.
Today I no longer have cravings for these types of foods because I know they will make me feel lazy, give me low energy, and leave me craving more and more carbs and sugar.
If you love Italian soups you've got to try my Healthy Lasagna Soup and my High Protein Minestrone Soup next.
Why You Will Love This Skinny Zuppa Toscana
- Low Calorie and Low Fat Swaps Without Comprising Flavor. My goal in making this zuppa toscana soup healthy was to maintain all the flavor while making it a bit healthier.
- Easy Copycat Zuppa Toscana Recipe. This soup cooks in one pot in just a short time. Fewer dishes to clean and quick to get on the table make it perfect for busy weeknights or your weekend meal prep.
- Perfect to Make Ahead. Soups are great to make ahead because they freeze great, are easy to reheat, and are easy to transport.
- Dairy-Free and Gluten-Free. We've swapped the milk with creamy blended cauliflower to make it allergy-friendly. This also makes it perfect for anyone following a paleo diet.
Ingredients for Sausage Kale Potato Soup
Here's a look at the simple ingredients you need to make this simple potato and sausage soup. Check the recipe card for the full ingredient list and quantities of each one.
- Sausage and Bacon: Swapping the pork sausage and pork bacon for a lighter sausage like chicken or turkey and turkey bacon, reduces the fat and calorie content significantly while still adding flavor to the soup.
- White Sweet Potatoes: We swap the regular potatoes for white sweet potatoes. If you can't find the white ones, orange potatoes also work well. If you prefer regular potatoes you can also use those but note the nutrition will change.
- Kale: We're upping the veggie content with a generous amount of kale. They're naturally low-calorie and make a recipe much more filling. If you don't have kale you can also use spinach or arugula.
- Aromatics: A bit of garlic and onion cooked with the sausage increases the depth of flavor of your soup.
- Broth: You can use vegetable broth, chicken broth, or even your favorite bone broth.
- Cauliflower: We're sneaking in some cauliflower to the recipe to replace the heavy cream. This swap increases the nutrients and makes the soup super creamy and thick while adding very few calories.
- Red Pepper Flakes: Just a bit for some spice.
How to Make Zuppa Toscana Healthy
Step 1: Prepping the Cauliflower. Steam the cauliflower in boiling water until tender then drain with a colander. Cool slightly, then transfer to a blender and blend on high with a little broth until it's smooth. It will be thick and creamy. Set the cauliflower aside.
Step 2: Sauteing the Onion. Cook the onion in a nonstick pot with a bit of avocado oil spray until the onions are translucent. Add the garlic, red pepper flakes, and chicken sausage to the pot. Use a wooden spoon to break up the chicken sausage as it cooks.
Step 3: Adding Ingredients to the Soup. Add the potatoes, cauliflower mixture, and broth to the pot and bring it to a boil. Cover and reduce to a simmer for 25 minutes.
Step 4: Adding the Bacon and Greens. Stir in the bacon and kale.
Step 5: Finishing the Soup. Let it simmer for a few minutes until the kale is wilted.
Expert Tips
- Using Ground Chicken or Turkey. If you swap the sausage for plain ground meat you will need to add salt and pepper to the soup. It may also need a bit of Italian seasoning added as well.
- Storing. Keep leftover soup in the refrigerator for up to 7 days or in the freezer for up to two months. Reheat it in a pot on the stove and add more liquid if the soup is a bit thick.
- Adjusting the Liquid. Depending on the size of your potatoes, you may need more liquid to your sausage and kale soup. You can either add more broth or some filtered water.
- Don't Overcook the Greens. You only want them to cook enough to wilt.
Recipe FAQs
Sure though you may find you need to boost the seasonings a bit. Use a vegan Italian sausage instead of chicken or turkey sausage and eliminate the bacon. Make sure to use vegetable broth and feel free to add some beans to boost the protein.
The red pepper flakes add a bit of heat but not a whole lot. If you are sensitive to spice you might want to leave it out.
Yes, you can definitely freeze this version of the soup! It freezes great for up to two months.
More Healthy Soup Recipes
If you tried this healthy zuppa toscana or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Zuppa Toscana
Ingredients
- 12 oz Cauliflower
- ½ cup White Onion diced
- 1 lb Ground Chicken Sausage or ground turkey sausage
- 2 tablespoons Garlic minced
- 1 teaspoon Red Pepper Flakes
- 3 cups White Sweet Potatoes diced and peeled
- 4 cups Vegetable Broth reduced sodium
- 4 cups Kale or spinach
- 2 slices Turkey Bacon uncured, sugar free
Instructions
- Heat the large pot to medium heat and add the onion. Cook 2-3 minutes until transclucent. Add the garlic, red pepper flakes and chicken sausage.
- Break up the chicken sausage with a wooden spoon and stir occassionally until cooked through about 5 minutes.
- Add the potatoes (add salt and pepper if using ground chicken or turkey), cauliflower mixture and broth. Bring the pot to a boil then reduce to a low simmer, cover and cook 25 minutes.
- While the potatoes cook, cook the turkey bacon slices according to package instructions. Slice into 1-inch pieces and set aside on a plate. Once the potatoes are soft, stir in the kale and bacon. Serve immediately!
- Keep soup in the refrigerator up to 7 days or in the freezer up to 60 days.
Notes
- Using Ground Chicken or Turkey. If you swap the sausage for plain ground meat you will need to add salt and pepper to the soup. It may also need a bit of Italian seasoning added as well.
- Storing. Keep leftover soup in the refrigerator for up to 7 days or in the freezer for up to two months. Reheat it in a pot on the stove and add more liquid if the soup is a bit thick.
- Adjusting the Liquid. Depending on the size of your potatoes, you may need more liquid. You can either add more broth or some filtered water.
- Don't Overcook the Greens. You only want them to cook enough to wilt.
Nutrition
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