Spicy sausage and potatoes are cooked in a creamy broth to make this Whole30 Zuppa Toscana. This healthy version is gluten-free, dairy-free and full of flavor. This Olive Garden inspired recipe is a perfect weeknight recipe.
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When fall and winter hit, I'm so ready for all the soups. Not only are they great for throwing in the crock pot or on the stove, but making a batch of soup make your house smell amazing and warm your soul. They're great for leftovers or freezing too!
Scroll down to the recipe for dutch oven, slow cooker and instant pot cooking options.
What makes this healthy and whole30?
Zuppa toscana is naturally filled with healthy ingredients like kale and potatoes and protein from the sausage. This healthy zuppa toscana is made with olive oil, chicken broth and coconut cream instead of cheese and heavy cream.
To make this low carb: Swap out the potatoes for a chopped head of cauliflower to make it keto and low carb!
Ingredient Notes
- Ground sausage: check the ingredients for added sugars and preservatives to keep this whole30 compliant. I really like the Italian sausage from Whole Foods
- Chicken broth: find one with reduced sodium so it isn't overly salty. Bonus points for using bone broth!
- Onion: fresh diced onion builds the base flavor for this soup.
- Garlic: nothing beats the smell of fresh garlic and onion cooking together.
- Russet potatoes: I love the heartiness the potatoes add to this dish, but you could use cauliflower florets as well to keep it low carb.
- Kale: make sure to wash it well before adding it to the soup. You can chop it or just tear it into small pieces.
- Coconut cream: this is the thick part of the coconut milk from full fat canned coconut milk. You can find it in the international section of the grocery store. You may also find coconut cream by itself.
- Tapioca starch: this is an optional ingredient that helps thicken the soup, similar to what cornstarch would doo. It's very affordable and can be found in the baking aisle.
How to Make Whole30 Zuppa Toscana
Brown the sausage
- Add the olive oil to a large dutch oven over medium heat. When it's hot, add the onion and cook, letting it soften and sweat for 2-3 minutes. Add the minced garlic and cook for another minute, until fragrant.
- Add the Italian sausage and cook to break it up until no pink remains, about 4 minutes.
Boil the potatoes
- Add the chicken broth, diced potatoes (or cauliflower), salt and red pepper flakes. Bring the soup to a boil over medium high heat then reduce the heat to medium low and simmer for 10 minutes.
brown the sausage and cook the onion boil the potatoes with the broth
Add the cream and kale
- Stir in the chopped kale and coconut cream until the cream is combined and the kale is wilted, about 2 minutes.
- Use a tapioca starch slurry to thicken the sauce if desired. Remove a few tablespoons of the soup broth to a small bowl and add 1 tablespoon of tapioca starch and mix well until all lumps are gone. Place mixture back into the soup and boil for 1-2 minutes, until smooth and thickened.
add the cream and kale stir to combine
Substitutions and Variations
- Add more veggies: sauté celery and chopped carrots with the onion.
- Ground turkey: use ground turkey instead of Italian sausage if you can't find one that is whole30 approved.
How to Make it in the Slow Coooker
Cook the sausage, onion and garlic in a pan over medium heat then transfer to the slow cooker. Add the stock, spices and potatoes to the crock pot and cook on high for 3 hours or low for 5-7 hours. Add cream and kale and mix well for 3 minutes before serving.
How to Make it in the Instant Pot
Instant pot: Select sauté mode and cook sausage, onions and garlic. Add the broth, potatoes and spices and set to pressure cook/manual on high for 8 minutes. Press the sauté button again when it's done and add coconut cream and kale and cook until wilted, 2-3 minutes.
If you make this recipe, I’d love for you to give it a star rating ★ below. You can also tag me on Instagram so I can see it!
More whole30 soup recipes
- Creamy chicken and rice soup [whole30]
- Creamy chicken florentine soup
- 5 Ingredient butternut squash soup
- Beanless chili
- Creamy chicken gnocchi soup
Recipe
Whole30 Zuppa Toscana
Ingredients
- 1 tablespoon olive oil or avocado oil
- 1 medium yellow onion peeled and diced
- 3 cloves garlic minced
- 1 lb. hot or regular Italian sausage, casing removed (check ingredients for sugars and preservatives)
- 6 cups reduced sodium chicken broth (or bone broth)
- 4 russet potatoes cut into 1/2 inch cubes (or 1 head of cauliflower for low carb option)
- 1 teaspoon kosher salt
- 1/2 teaspoon crushed red pepper flakes
- 4 cups kale stemmed and chopped
- 1 cup full fat coconut cream
- 1 tablespoon tapioca flour optional
Instructions
Cook the sausage and veggies
- Add the olive oil to a large dutch oven over medium heat until it's hot and rippling. Stir in the diced onion and cook, letting it soften and sweat for 2-3 minutes. Add the minced garlic and cook for another minute, until fragrant.
- Add the Italian sausage and cook to break it up until no pink remains, about 4 minutes.
Simmer the soup
- Pour the chicken broth into the soup with the diced potatoes (or cauliflower), salt and red pepper flakes. Bring the soup to a boil over medium high heat then reduce the heat to medium low and simmer for 10 minutes.
Finish with cream and kale
- Stir in the chopped kale and coconut cream to combine and cook, stirring occasionally, until the cream is combined and the kale is wilted, about 2 minutes.
- Use a tapioca starch slurry to thicken the sauce if desired. Remove a few tablespoons of the soup broth to a small bowl and add 1 tablespoon of tapioca starch and mix well until all lumps are gone. Place mixture back into the soup and boil for 1-2 minutes, until smooth and thickened.
- Taste and add additional salt and red pepper flakes to taste
Chelsea says
This soup is amazing. I don’t feel like I’m “settling” for healthy but less yummy ingredients, and that’s a good feeling!!
Molly Thompson says
Thanks, Chelsea! I feel the same way when we make this!
Bri Le-Mon says
Even my husband (who isn’t a soup guy) loves this recipe!
Molly Thompson says
Ahh!! Best compliment! We love this one.
Alyssa says
I think this is my favorite soup I’ve ever made! It’s way better than Olive Garden and you can’t even taste the coconut. It has the perfect ratios and just the right amount of heat from the red pepper flakes. I added some black pepper as well. YUM
Molly Thompson says
Thanks, Alyssa!! Best compliment!