Craving a bowl of comforting, flavorful soup while maintaining a keto-friendly diet? Look no further than the keto Tuscan soup! This creamy and hearty soup is packed with Italian flavors, wholesome ingredients, and is unbelievably easy to make. Whether you're following a ketogenic lifestyle or simply looking for a delicious and satisfying meal, this soup is sure to become a new favorite.
What is Tuscan Soup?
Traditional Tuscan soup typically includes beans, leafy greens, and a variety of meats, making it a wholesome and satisfying meal. However, the keto version reimagines this classic dish by swapping out high-carb ingredients for low-carb alternatives.
Why Keto Tuscan Soup?
For those cutting carbs or following a keto-friendly diet, it can feel like comfort foods are off-limits. This keto Tuscan soup offers a way to enjoy a rich and satisfying meal without compromising your dietary goals. It's a hearty and flavorful soup that will leave you feeling full and content.
Core Ingredients for Keto Tuscan Soup
The beauty of keto Tuscan soup lies in its simplicity and the harmonious blend of flavors. Here's a breakdown of the key ingredients:
- Italian Sausage: The star of the show, Italian sausage provides a savory and rich flavor base. You can use bulk sausage or remove it from the casing. For a spicier kick, opt for spicy Italian sausage. You can substitute it with turkey sausage, or for a vegetarian option, you can choose tofu sausage.
- Garlic: Always use a generous amount of fresh garlic to infuse the soup with its pungent and aromatic essence.
- Sun-dried Tomatoes: These add an intense umami flavor, bringing depth and complexity to the soup. Drained and chopped sun-dried tomatoes are ideal.
- Oregano: This mild seasoning herb enhances the Mediterranean flavors of the soup.
- Chicken Broth: Use low-sodium chicken broth to control the sodium content of the soup. Better Than Bouillon chicken base is also a great option.
- Kale: Lacinato (dinosaur) kale or regular kale are both excellent choices for this soup. Spinach can be used instead of kale, if preferred.
- Heavy Cream: This is what makes the soup creamy and indulgent. Coconut cream can be used as a dairy-free alternative.
- Cauliflower: Often used as a potato substitute in low-carb meals, cauliflower adds a creamy texture to the broth without the carbs. Chopped zucchini can be used as a substitute.
- Bacon: Thick cut bacon adds a smoky flavor. Some people prefer to add the bacon at the end of the cook time as a garnish so that it stays crispy, not chewy.
Variations and Substitutions
One of the best things about this keto Tuscan soup is its versatility. Here are some ideas to customize it to your liking:
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- Spice it up: For a spicier kick, add red pepper flakes or use spicy Italian sausage.
- Add more vegetables: Feel free to include other low-carb veggies like zucchini, bell peppers, or mushrooms.
- Dairy-free option: Use coconut cream instead of heavy cream and nutritional yeast instead of Parmesan cheese.
- Protein boost: Add cooked chicken, ground beef, or shrimp for an extra protein punch.
Step-by-Step Instructions: Stove Top Method
This recipe is simple and straightforward, even for beginner cooks.
- Brown the Sausage: In a Dutch oven or large pot over medium-high heat, add olive oil. Add Italian sausage slices and cook until slightly browned, about 3-5 minutes. If using ground sausage, break it up into crumbles and cook until browned. Remove sausage from pan and set aside - do not drain grease.
- Sauté Aromatics: Add onion, garlic, and oregano to the pot. Cook, stirring occasionally, until the onion becomes translucent, about 2-3 minutes.
- Combine Ingredients: Stir in the sun-dried tomatoes, chicken broth, salt, and pepper. Bring to a simmer and let it cook for 15-20 minutes.
- Wilt the Greens: Add the kale and cook until wilted, about 1-2 minutes.
- Add Creaminess: Stir in the heavy cream until heated through.
- Serve: Serve immediately with fresh grated Parmesan cheese and parsley, if desired.
Step-by-Step Instructions: Instant Pot Method
For an even quicker and easier version, try making this soup in the Instant Pot.
- Brown the Sausage: Set a 6-quart Instant Pot to sauté mode. Add Italian sausage to the insert and cook, breaking it up with a wooden spoon, until lightly browned, about 3-5 minutes.
- Add Aromatics: Add garlic, onion, and oregano to the Instant Pot with the sausage meat.
- Pressure Cook: Pour in the chicken broth and sun-dried tomatoes. Adjust the pressure to high and set the timer for 5 minutes.
- Release Pressure: Allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
- Wilt the Greens: Switch back to sauté mode and stir in the kale until wilted, about 1-2 minutes.
- Add Creaminess: Stir in heavy cream, stir, reheat, then adjust seasoning.
- Serve: Serve the Instant Pot Keto Soup immediately with fresh grated Parmesan and parsley.
Step-by-Step Instructions: Slow Cooker Method
You can also make this keto soup in a slow cooker.
- Sauté: Sauté the sausage, onion, and garlic before adding to the slow cooker to bring out the flavors.
- Slow Cook: Add all ingredients except heavy cream and kale to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.
- Finish: Stir in kale during the last 30 minutes of cooking time. Stir in heavy cream just before serving.
Tips for the Perfect Keto Tuscan Soup
- Don't drain fat from browning meat: It will add flavor to vegetables. If you have a ton of oil in pan after sautéing vegetables, drain off some before adding stock.
- How can I keep the cream from breaking?: Turn heat off soup when adding cream and whisk vigorously when adding, before returning to heat, when adding cream to soup to keep cream from separating.
- For a thicker soup: You can control the thickness of the soup by the amount of cauliflower you put in it. If you want a creamy soup mash some of the cauliflower in the pot. If you want a thicker soup, sprinkle the xanthan gum over the soup and quickly whisk in to combine and simmer until thickened.
- Don’t add cream until the end of cooking, and whisk vigorously when adding in.
- Use high-quality ingredients: The better the ingredients, the better the soup will taste.
- Adjust seasoning to taste: Don't be afraid to experiment with different herbs and spices to find your perfect flavor combination.
- Simmer for longer: Simmering the soup for a longer period of time will allow the flavors to meld together and deepen.
- Add a touch of acidity: A squeeze of lemon juice or a splash of vinegar can brighten up the flavors of the soup.
Serving Suggestions
This keto Tuscan soup is delicious on its own, but it can also be paired with a variety of sides:
- Keto garlic bread: A slice of keto garlic bread can complement the soup perfectly, adding a crunchy texture to the creamy broth.
- Cheese platter: A small cheese platter with a variety of cheeses (Gouda, Pepper Jack, and Colby Jack) can add an extra layer of indulgence to your meal.
- Salad: A simple green salad with a vinaigrette dressing provides a refreshing contrast to the richness of the soup.
Storage and Reheating Instructions
- Refrigerate: This Instant Pot keto soup keeps wells for up to 2 days stored in an airtight container in your refrigerator. Creamy soups are always best served fresh or within a few days. You can store Creamy Tuscan Chicken Soup in the fridge for up to 5 days, as long as your cream was fresh.
- Reheat: Reheat with the microwave or on the stovetop. As with all creamy soups, it’s best to reheat them gently over medium low heat. Don’t let it come to a boil.
- Freeze: You can freeze the Instant Pot Keto soup for up to 6 weeks in a freezer-safe container. I would freeze this soup without heavy cream in it. Reheat it on the stove and add in the heavy cream gently. I don’t recommend freezing soups that have cream in them, but you can certainly prepare the soup up to the point of Step 6 and freeze at that point. Add the cream after the soup is fully heated through.
Nutritional Information
I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.
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