If you love Olive Garden-style Zuppa Toscana but your carbs said “not today,” this keto version is about to be your new meal prep flex. It’s creamy, cozy, and loaded with sausage, bacon, and tender kale—without the potatoes that usually sneak the carbs up.
This recipe is made for low carb diets and real-life schedules: one pot, big batch, reheats like a dream, and tastes even better after a night in the fridge. Let’s get into it.
Why You’ll Love This
It hits all the comfort-soup notes (savory, creamy, a little spicy) while staying keto-friendly, and it meal preps beautifully—meaning weekday lunches and quick dinners are basically handled.
Ingredients
- 1 lb Italian sausage (hot or mild)
- 4 slices bacon, chopped
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 4 cups chicken broth
- 2 cups cauliflower florets, chopped small (potato swap)
- 1 tsp Italian seasoning
- 1/2 tsp smoked paprika
- 1/4 tsp crushed red pepper flakes (optional, for heat)
- 3 cups chopped kale (stems removed)
- 1 cup heavy cream
- Salt and black pepper, to taste
- Optional for serving: grated Parmesan, extra red pepper flakes
How to Make It
- In a large pot or Dutch oven over medium heat, cook the chopped bacon until crisp. Scoop it out with a slotted spoon and set aside, leaving about 1–2 tablespoons of the bacon fat in the pot.
- Add the Italian sausage to the pot. Break it up and cook until browned and mostly cooked through, about 6–8 minutes. If there’s a lot of excess grease, carefully drain some off.
- Add the diced onion to the sausage and cook for 3–4 minutes until softened. Stir in the garlic and cook for 30 seconds, just until fragrant.
- Pour in the chicken broth, scraping the bottom of the pot to lift any browned bits (that’s flavor). Add Italian seasoning, smoked paprika, and red pepper flakes if using.
- Add the chopped cauliflower. Bring the soup to a gentle boil, then reduce heat to a simmer. Cover and simmer 10–12 minutes, until the cauliflower is fork-tender.
- Stir in the chopped kale and simmer uncovered for 3–5 minutes, until the kale is tender but still bright.
- Turn the heat to low and stir in the heavy cream. Warm gently for 2–3 minutes—do not boil hard after adding cream.
- Taste and season with salt and black pepper as needed. Stir in the cooked bacon (or save it for topping so it stays extra crisp).
- Serve warm with Parmesan on top, or portion into meal prep containers once cooled slightly.
Tips for the Best Results
- Chop the cauliflower small so it gives “potato vibes” without feeling like big cauliflower chunks.
- Use hot Italian sausage if you want that classic Zuppa Toscana kick. Mild works too—just add extra red pepper flakes.
- Don’t overcook the kale. Add it near the end so it stays green and not army-green.
- Keep the heat low after adding heavy cream to prevent curdling and keep the broth silky.
- For meal prep, let the soup cool before sealing containers to avoid condensation (aka watery soup later).
- If the soup thickens in the fridge (it will), just add a splash of broth when reheating.
Variations
- Dairy-light: Swap heavy cream for full-fat coconut milk. It’ll be slightly sweeter, but still creamy and keto-friendly.
- Extra veggie: Add diced zucchini or chopped spinach with the kale for more volume.
- Protein swap: Use ground turkey or chicken sausage; just add a little extra seasoning and a splash of olive oil if it’s lean.
- Thicker soup: Mash some of the cooked cauliflower against the side of the pot or blend 1–2 cups and stir it back in.
- More “restaurant style”: Add 1–2 tablespoons grated Parmesan directly into the soup right before serving.
Storage & Reheating
Store in airtight containers in the fridge for up to 4 days. Reheat on the stovetop over low heat or in the microwave in 60–90 second bursts, stirring between rounds; add a splash of broth if it thickens. For longer storage, freeze without the kale for best texture (add fresh kale after reheating), and use within 2–3 months.
FAQ
How many carbs are in this keto Zuppa Toscana meal prep?
It depends on your exact brands and portion size, but this version stays low carb because cauliflower replaces potatoes. As a general range, expect roughly 5–8 net carbs per serving when divided into 6 portions.
Can I make this ahead for meal prep without the kale getting soggy?
Yes. Kale holds up better than spinach, but for the freshest texture, you can store the soup base and stir in kale during reheating. If you cook it in (as written), it’ll still be good for 3–4 days—just slightly softer.
Will heavy cream curdle when I reheat it?
It can if reheated too aggressively. Reheat gently (low heat on the stove or short microwave bursts) and avoid a rolling boil. If you’re worried, reheat the soup base first, then stir in a splash of cream at the end.
Can I freeze keto Zuppa Toscana for low carb meal prep?
Yes, but for best results freeze the soup before adding the kale and cream. Dairy-based soups can separate after freezing, and greens can get extra soft. If you do freeze the finished soup, thaw overnight in the fridge and reheat slowly while stirring.
What containers work best for soup meal prep?
Use airtight, leak-proof containers (glass is great for avoiding stains and odors). Portion into single servings so you’re not reheating the whole batch repeatedly, and leave a little headspace at the top if freezing.