Healthy Zuppa Toscana (Lighter, Wholesome Take on a Classic)
This healthy Tuscan soup recipe features ground sausage, potatoes, cauliflower, fresh kale, and a creamy broth for a cozy homemade soup the whole family will love.
Servings: 4
Calories: 418kcal
Ingredients
- 1 tablespoon olive oil or avocado oil
- 1 pound ground chicken sausage, casings removed if necessary (or pork sausage if preferred)
- 4 slices of bacon, diced
- 1 large yellow onion, diced
- 1 pound Yukon gold potatoes, large diced
- 4 cups of cauliflower florets
- 2 tablespoons minced garlic
- 1 teaspoon paprika
- 1-1 ½ teaspoons kosher salt
- ½ teaspoon pepper
- 1 tablespoon Italian seasoning
- ½ teaspoon dried red pepper flakes (optional)
- 5 cups low-sodium chicken broth or bone broth
- 4 cups chopped kale
- 1 cup half and half (swap for heavy cream for a creamier version or light coconut milk for a dairy-free version)
Instructions
- In a large soup pot or Dutch oven, heat the oil. Once hot and shimmering, cook the ground chicken sausage over medium heat until fully browned, breaking it up into small pieces as it cooks, about 5–7 minutes. Once cooked through, transfer the sausage to a plate and set aside. Drain and discard any excess grease from the pot.
- Add the diced bacon to the same pot. Cook until crispy, about 5–6 minutes. Once crisp, use a slotted spoon to remove the bacon and set it aside with the sausage. Carefully drain the grease again, leaving about 1 tablespoon in the pot for flavor.
- Add the diced onion to the reserved bacon drippings. Sauté for 3-4 minutes, until soft and fragrant. Stir in the garlic, paprika, Italian seasoning, salt, pepper, and red pepper flakes (if using). Cook for another minute.
- Pour in the chicken broth and stir in the diced potatoes and cauliflower florets. Bring everything to a boil, then reduce heat and let it simmer for 15–20 minutes, or until the potatoes and cauliflower are tender.
- Return the cooked sausage and bacon to the pot. Stir in the chopped kale and let it wilt for 3-4 minutes. Add the coconut milk (or half & half or cream), stir well, and taste to adjust seasonings if needed.
Notes
Recipe notes:
- Save time/prep ahead:
- Chop veggies in advance: Dice onions, potatoes, and cauliflower up to 2 days ahead and store in airtight containers.
- Cook sausage early: Brown ground sausage and bacon ahead of time, refrigerate, and add when ready to cook.
- Make it meal prep friendly: Double the batch and portion into containers for quick lunches or dinners.
- Freeze extra kale: Wash and chop fresh kale, then freeze to have on hand whenever you make this homemade soup recipe.
- This can easily become a dairy free Zuppa Toscana recipe. Simply swap the half and half with unsweetened coconut milk This is a gluten free Zuppa Toscana recipe.
- The recipe can be found on My Fitness Pal by searching "BWB Zuppa Toscana." The nutrition content provided for each recipe is an estimate created through the My Fitness Pal database. Please be aware that the nutritional content of each recipe may vary based on the products you use, the precision of your measurements, and the source you use to obtain nutrition data. While we try to provide accurate information, we give no guarantee regarding the accuracy of the nutritional information provided.
Nutrition
Serving: 1serving | Calories: 418kcal | Carbohydrates: 37.9g | Protein: 35g | Fat: 15.6g | Saturated Fat: 7.1g | Polyunsaturated Fat: 1.2g | Monounsaturated Fat: 3.6g | Cholesterol: 128mg | Sodium: 2496mg | Potassium: 458mg | Fiber: 5.8g | Sugar: 11.1g
