Keto Tuscan Soup:
This Keto Tuscan soup tasty recipe made by Chené who is our recipe and social media manager from South Africa. Chené is a gifted photographer and posts recipes and lifestyle images on her instagram page here. I loved this recipe and I think you guys will really enjoy the Keto Tuscan soup.
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Keto Tuscan Soup
Prep
Cook
Total
Yield 4 bowls
Ingredients:
1 lb turkey sausage
1 large onion, chopped
3 cloves garlic, minced
1 tsp dried oregano
Sea salt and pepper, to taste
1 tsp herbamare
1/2 cup sun-dried tomatoes, drained and chopped (optional)
6 cups chicken broth
1 bunch kale, chopped
3/4 cup heavy cream or non-dairy heavy cream
1/4 cup grated Parmesan cheese or dairy free Parmesan cheese for serving
Instructions:
Step 1: In big cooking pot, add turkey sausage and cook for 3-5 mins (until lightly browned). Break sausage up with wooden spoon.
Step 2: Add garlic, onion and oregano and cook until onion is sautéed (about 2-3 mins)
Step 3: Stir in chicken broth and sun-dried tomatoes. Season with pink salt and pepper. Add 1 tsp herbamere. Cook for about 5 mins with lid on, on medium-low heat.
Step 4: Stir in kale until wilted (1-2 mins). Add heavy cream and stir until heated through. Serve with grated parmesan cheese and enjoy!
Courses Lunch/Dinner
Cuisine Italian
Nutrition Facts
Serving Size 1 large bowl
Amount Per Serving | ||
|---|---|---|
Calories 454 | ||
% Daily Value | ||
Total Fat 30.5 g | 47% | |
Total Carbohydrates 5.5 g | 2% | |
Dietary Fiber 1.5 g | 6% | |
Sugars 2 g | ||
Protein 40 g | 80% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Special Notes:
You can make this recipe completely dairy free if you would like by using a coconut based heavy cream and a cashew based Parmesan cheese that you can find on Amazon here.
You can also substitute beef, lamb or chicken for the turkey in this recipe if you would like. I always recommend getting the highest quality animal products that are raised on pasture. When animals eat grass and are raised in a sustainable way it is better for the environment, the health of the animals and the nutrient density of the meat.
If you have trouble finding organic and pasture-raised products at your local health food store than try out US Wellness Meats where you can order just about any type of meat you want and it is all the highest quality.
Dr Jockers Comments
This keto tuscan soup is full of fat burning and life giving nutrients and it makes a tasty meal that will keep you warm and satisfied. If you enjoy chicken or turkey soup, you will love this recipe.
You can make this recipe with or without dairy and you can also take out the sundried tomatoes if you want as well. A great quality organic chicken broth is rich in collagen protein that supports your joints, skin and gut lining. Combining that with garlic and onions provides great support for a healthy immune system.
Let us know your thoughts on the tuscan soup in the comments section below. If you are looking for a more detailed fat burning, keto meal plan and recipes than check our complete Navigating the Ketogenic Diet program here
I don’t eat meat. Any substitutes?
I think walnuts would be really delicious in this, or even chickpeas.
Yes great suggestions!
You can make this with more veggies and without the meat.