This Healthy Zuppa Toscana is an easy low carb soup that is ready in under 30 minutes and has less than 200 calories per serving. Enjoy a creamy lean and green meal that is better than the restaurant.
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Why Make a Low Carb Soup
Olive Garden's Zuppa Toscana soup used to be a staple in my diet. There is just something about that creamy soup loaded with sausage, potatoes, and kale. Paired with salad and breadsticks, it was a delicious lunch or dinner.
Over time, I have shifted my eating habits and lost weight following the Optavia plan. Low carb and healthy recipes like low carb shrimp tacos, healthy chicken meatballs, and even protein jello have become my go to meals and snacks.
I wanted to find a healthier way to enjoy my favorite soup, and this low carb zuppa toscana recipe is it! Minor substitutions lead to big changes in calorie and carbohydrate count, but the flavor remains the same.
This healthy Zuppa Toscana is so good that you will question where this recipe has been your whole life. Loaded with all the flavors you love from Olive Garden without the regret.
- One pot recipe that is ready in under 30 minutes!
- With less than 200 calories per serving, it is lower in carbs that the traditional sausage and kale soup.
- Optavia approved soup that works with any low carb diet.
- Combination of cauliflower, turkey sausage, kale, and seasonings tastes just like Olive Garden's famous soup.
Now you can be on the Optavia, keto, or a low carb plan and still enjoy a healthy zuppa toscana soup!
What is Optavia? This is a wellness plan that is more than a typical diet. Optavia works to help you transform your mind and body. Every client works with a coach to reach their goals, has access to educational materials to support a new lifestyle, is a part of a supportive community, and is given nutritional fuelings to help them reach their goal.
Ingredients Needed
These easy ingredients are all you need to make a pot of skinny Zuppa Toscana. Get ready for soup deliciousness in less than 30 minutes!
- Turkey Sausage - This gives the same great flavor of pork sausage with ¼ of the fat. If you buy sausage in links, remove the casings before cooking.
- Cauliflower - Perfect replacement for potatoes.
- Kale - This hearty green holds up well in the soup and is loaded with nutrients.
- Seasonings - Garlic, onion, oregano, and a little salt and pepper adds a good flavor.
- Broth - Chicken broth and half and half makes a base that is creamy without being heavy.
- Lemon Juice - Adds a light and bright flavor to the soup.
How to Make Healthy Zuppa Toscana
This low carb sausage and kale soup is ready in less than 30 minutes. It is easy to make using just one large pot.
- In a large soup pot, brown the lean turkey sausage and diced onions over medium heat. Chop the turkey sausage as it cooks, so you have nice crumbles.
- Add the garlic, seasoning, cauliflower and chicken broth. Bring to a boil and then lower the heat and simmer until the cauliflower is softened. This will take about 10 minutes.
- Add the half & half and chopped kale and let it rest for about 5 minutes, so the greens can wilt.
- Garnish with a little bit of shredded parmesan cheese and enjoy.
How to Store
In the Refrigerator - Place the low carb soup in a sealed air tight container. It will keep in the fridge for 3-4 days.
In the Freezer - Spoon the cooled soup into freezer safe bowls or bags and freeze for 1-2 months. Thaw overnight in the fridge.
To Reheat - Heat individual portions in the microwave or reheat the entire batch on the stove top over low heat.
Simple Tips
- If you prefer a non dairy option to make this Whole 30 approved you could use some coconut milk instead of the dairy creamer.
- Try other types of protein like pork sausage, chicken sausage, or even some tofu for a vegetarian version.
- Cut the head of cauliflower into small bite sized chunks that are easier to eat with a spoon.
- Even though this is only a 30 minute recipe, make a large pot of it and heat it up throughout the week for a quick and easy meal.
- Add some crushed red pepper flakes for a spicy zuppa toscana.
- Finish off the meal with some low carb strawberry yogurt bites
Nutritional Information
This light Optavia zuppa soup works for keto, weight watchers, low carb, or Whole30. Here is an easy chart if you are counting macros or on the Optavia plan.
Optavia
- Lean - 1
- Green - 3
- Healthy Fat - 1
Macros
- Protein - 19 grams
- Carbs - 6 net grams
- Fats - 10 grams
Other Optavia Approved Dinners
- Avocado Tuna Salad
- Buffalo Chicken Cauliflower Pizza
- Taco Stuffed Zucchini Boats
- Tomato Basil Cauliflower Rice
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Recipe
Healthy Zuppa Toscana
This Healthy Zuppa Toscana is an easy low carb soup that is ready in under 30 minutes and has less than 200 calories per serving. Enjoy a creamy lean and green meal that is better than the restaurant.
Ingredients
- 1 pound ground Italian turkey sausage
- ½ cup diced onions
- 2 tablespoons minced garlic
- 2 - 32 ounce containers chicken broth (8 cups)
- ¼ cup lemon juice
- 1 tablespoon dried oregano
- 1 head cauliflower, chopped (3 cups)
- 1 bunch kale, ribs removed and chopped (2-3 cups)
- ½ cup half and half
- salt and pepper, to taste
Instructions
- Saute the sausage and onions in a large pot until cooked through. Add the garlic and cook one more minute.
- Add the chicken broth, lemon juice, oregano, and cauliflower to the pot. Bring it to a low boil.
- Reduce the heat and simmer for 10 minutes or until the cauliflower is tender.
- Stir in the half and half and kale and let it sit for 5 minutes until the kale is soft.
- Season to taste with salt and pepper. Serve the hot soup with shaved Parmesan cheese and green onions, if desired.
Notes
- If you prefer a non dairy option to make this Whole 30 approved you could use some coconut milk instead of the dairy creamer.
- Try other types of protein like pork sausage, chicken sausage, or even some tofu for a vegetarian version.
- Cut the head of cauliflower into small bite sized chunks that are easier to eat with a spoon.
- Even though this is only a 30 minute recipe, make a large pot of it and heat it up throughout the week for a quick and easy meal.
- Add some crushed red pepper flakes for a spicy zuppa toscana.
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