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KETO TUSCAN SOUP

Keto Tuscan soup in bowl with Italian sausage and parmesan garnish
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A bowl of comfort filled with the flavors of sun-dried tomatoes, garlic, and cream. Made in one pot, this high protein, gluten-free, low carb soup is comforting and delicious with only 8 grams net carbs and 15 grams protein per serving.

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 pound Italian sausage, sliced into 1/2-inch rounds
  • 1 large yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 cup sun-dried tomatoes, drained and chopped
  • 6 cups chicken broth, low-sodium
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 bunch kale, stems removed, leaves chopped
  • 1 cup heavy cream
  • 1/4 cup parmesan, grated
  • Parsley, chopped

Instructions

  1. Heat Dutch oven to medium-high heat, add olive oil, and cook sausage slices in single layer for 3-5 minutes, flipping halfway, until golden-brown edges form.
  2. Reduce to medium heat. Add onion, garlic, and oregano. Cook 2-3 minutes, stirring frequently, until onion softens and becomes translucent.
  3. Add sun-dried tomatoes, chicken broth, salt, and pepper. Stir and scrape up browned bits from bottom. Bring to simmer, about 5 minutes.
  4. Reduce heat to medium-low and simmer gently 15-20 minutes to develop flavors. Don’t boil vigorously or sausage becomes tough.
  5. Add chopped kale and stir into hot broth. Cook 1-2 minutes until completely wilted and tender.
  6. Take pot completely off heat to prevent cream from curdling.
  7. Pour in heavy cream slowly while stirring continuously until completely incorporated and heated through, about 60 seconds.
  8. Taste and add more salt, pepper, or lemon juice as needed.
  9. Ladle into bowls and top with grated parmesan and chopped parsley.

Notes

  • Slice sausage into 1/2-inch rounds for even cooking and browning.
  • Jarred sun-dried tomatoes in oil are softer and more flavorful than dried. Drain well before using.
  • Remove all tough kale stems before chopping leaves into bite-sized pieces.
  • Always remove from heat before adding cream to prevent curdling or separation.
  • Freeze soup base without cream for 2-3 months. Add fresh cream when reheating for best texture.

Nutrition

Find it online: https://www.benefitiany.com/keto-tuscan-soup/