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Home Blog Dietary Concern Whole30

Healthy Zuppa Toscana (Whole30, Paleo, Dairy Free)

Cheryl Malik
Cheryl Malik Posted: 08/01/18 Updated: 05/15/22
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GF Gluten Free 30 Whole30

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Whole30 Healthy Zuppa Toscana Recipe (Paleo) Pinterest graphic
Whole30 Healthy Zuppa Toscana Recipe (Paleo) Pinterest graphic
A large pot of Whole30 healthy zuppa toscana recipe

This Whole30 healthy Zuppa Toscana is rich and creamy, spicy, and absolutely bursting with flavor. You’ll love this filling, Whole30 soup anytime, but especially during cold, wintry months. Dairy free, gluten free, grain free, and sugar-free, this is one of the best Whole30 soups out there and my favorite healthy soup!

Two bowls of Whole30 healthy Zuppa Toscana recipe

Can You Really Make This Iconic Soup at Home?

We started a recent Whole30 with this soup, and I have to say: we did it right. I even posted a snap (?) on Instagram, lamenting how oh. so. hard. it is to do a Whole30, with lots of crying emojis… I’m subtle.

In previous rounds, I tired quickly of large slabs of animal protein, so I knew I had to shake things up a bit this round. And leading a group Whole30 and Facebook support group (join us!) means coming up with new and delish recipes to keep things interesting.

Et voilà, my friends, the Whole30 Zuppa Toscana. Who isn’t a fan of the creamy, spicy soup at your favorite Italian-food chain, laden with potatoes and kale and bacon and Italian sausage and “ohhhh boy”. Especially during the winter, my cravings for creamy, filling soups multiply like four-hundredfold, so we find ourselves in a tricky spot.

A large pot of Whole30 healthy zuppa toscana recipe

A spot where you’re 100% committed to doing a strict Whole30, but you really, really want Zuppa Toscana.

Why You’ll Love This Recipe

  • This Whole30 soup is rich and creamy like traditional Zuppa Toscana but totally dairy free.
  • It starts with an easy but delicious Italian sausage recipe, made from scratch! But don’t be nervous – it’s super quick and couldn’t be simpler.
  • The combination of coconut milk, kale, potatoes, Italian sausage, and bacon make this healthy Zuppa Toscana super filling and a one-pot meal.

This Whole30 Zuppa Toscana is based on a regular Zuppa Toscana recipe, subbing simple ingredients for the dairy, grains, and sugar. I recommend making your own Italian sausage, which is insanely easy, but you could use compliant storebought Italian sausage, too, of course. Make sure you use compliant bacon if you’re on a Whole30, as well. It can be tricky to find bacon that doesn’t have sugar in it, but Whole Foods has a few brands of that, as well.

Two bowls of Whole30 healthy zuppa toscana recipe with a pot in the background

I have a tendency to be super hungry on the Whole30, like eat. all. the. things., but this soup kept me super full all night. I might have had to bite my knuckles to get past my craving for Glutino pretzels on tap, shoveled into my face during our nightly screenings of Boardwalk Empire, but it wasn’t from hunger, that’s for us.

That, my friends, is a habit that, I have to say, I kind of still miss. Baby steps, fam. Baby steps.

Variations

  • If you avoid potatoes, try cauliflower florets in place of the diced potatoes. You can even try celery root!
  • Try ground chicken in place of the pork, if you prefer or don’t eat pork.
  • If you’re allergic to coconut or are worried it might have a “coconutty” flavor, swap the coconut milk out for cashew cream. Combine 1 cup raw cashews with 3/4 cup water in a high-speed blender and blend until completely smooth.

Chef’s Tips

  • Don’t overcook the soup after you’ve added the kale. You want it bright green and just wilted.
  • Make a big batch of this Whole30 healthy Zuppa Toscana on Sunday and eat it all week. Comfiest meal prep ever!
  • Leave out the extra 1/2 teaspoon crushed red pepper flakes in the soup if you’re sensitive to heat.
A large pot of Whole30 healthy zuppa toscana recipe

Make your Italian sausage: combine all ingredients and mix well with your hands. Alternately, simply pour all ingredients into a large pot and mix with a spoon while browning. Brown the sausage in a large heavy-bottomed pot, preferably a Dutch oven, breaking up with a spoon or spatula. Remove from pot, drain, and set aside.

Combine sausage ingredients then brown in a pot

Fry bacon until crisp and remove with a slotted spoon. Don’t get rid of bacon grease! Stir in the onions and garlic and cook until soft and translucent.

Fry the bacon until crisp

Add chicken broth and bring to a boil. Add the potatoes and boil about 10-15 minutes, or until potatoes are fork-tender. Reduce the heat to medium and add coconut milk and sausage; stir until smooth. Add in kale and bacon and cook until kale is bright green and just wilted.

Add kale, sausage, bacon, and coconut milk

Serve!

Two bowls of Whole30 healthy zuppa toscana recipe with a pot in the background

Other Recipes You’ll Love:

  • Whole30 Instant Pot Chicken Tortilla-Less Soup
  • Cheesy Vegan Broccoli Soup (Whole30)
  • Whole30 Lasagna Soup
  • Bruschetta Chicken (Whole30, Paleo, Low Carb)
  • Slow Cooker Tom Kha Soup (Thai Coconut Chicken Soup)
  • Keto Broccoli Cheese Soup
  • Whole30 Creamy Garlic Chicken (Dairy Free, Paleo)
  • 15-Minute Hearty Chickpea Soup

Hey – you’ve made it this far, so now we’re basically best friends! If you make this recipe, I’d love for you to give it a quick review & star rating ★ below. Make sure you follow me on Instagram, Pinterest, TikTok, and Facebook, too!

A large pot of Whole30 healthy zuppa toscana recipe
5 from 288 votes

Whole30 Zuppa Toscana

Prep:5 minutes
Cook:45 minutes
Total:50 minutes
A rich, creamy, filling Zuppa Toscana that’s healthy and Whole30. With tender potatoes, kale, easy homemade Italian sausage, and bacon, this Whole30 soup recipe is loaded with flavor and the perfect one-pot meal.
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6

Ingredients

  • 4 slices Whole30-compliant bacon cut into about 1/2″ pieces
  • 1 pound Italian sausage made from below recipe or storebought
  • ½ teaspoons crushed red pepper flakes
  • 4 medium yellow potatoes about 1 pound 3 ounces, diced into bite-sized pieces
  • 1 medium white or yellow onion diced
  • 2 tablespoons garlic minced, about 4 cloves
  • 4 cups chicken stock
  • ½ bunch kale stems removed and leaves chopped, 4 cups
  • 1 can coconut milk
  • Salt and pepper to taste

Homemade Whole30 Italian Sausage

  • 1 pound ground pork
  • 1 tablespoon red wine vinegar
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 tablespoon fresh chopped parsley or 2 teaspoons dried
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried basil
  • 1 teaspoon paprika
  • 1 teaspoon red pepper flakes
  • ¼ teaspoon ground fennel seed optional
  • pinch dried oregano
  • pinch dried thyme

Instructions 

  • If making Italian sausage: combine all ingredients in a bowl and mix well. Alternately, combine all ingredients in the saucepan and stir well when browning.
  • In a Dutch oven or heavy-bottomed medium pot over medium heat, add Italian sausage and sprinkle crushed red pepper flakes over. Use a spoon to break up the pieces. When browned and cooked through, drain and set aside.
  • Cook the bacon pieces in the same Dutch oven over medium heat until crisp, about 5-10 minutes. Remove the crisp bacon and set aside – don’t get rid of the bacon fat! Stir in the onions and garlic; cook until onions are soft and translucent, about 5 minutes.
  • Pour the chicken broth into the Dutch oven with the onions and garlic, and bring to a boil over high heat. Add the potatoes, and boil until fork tender, about 10-20 minutes. Reduce the heat to medium and stir in the coconut milk and the cooked sausage; heat through. Add the bacon and the kale into the soup just before serving and cook ’til the kale is bright green and softened. Add salt and pepper to taste.

Notes

Recipe yields approximately 6 servings. Actual number of servings will depend on your preferred portion sizes.
 
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed. Actual macros may vary slightly depending on specific brands and types of ingredients used.
 
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by 6. Result will be the weight of one serving.

 

Video

Nutrition Information

Serving: 1serving, Calories: 394kcal, Carbohydrates: 35g, Protein: 13g, Fat: 24g, Saturated Fat: 16g, Cholesterol: 14mg, Sodium: 765mg, Potassium: 1235mg, Fiber: 5g, Sugar: 5g, Vitamin A: 4775IU, Vitamin C: 74.2mg, Calcium: 138mg, Iron: 7.1mg, Net Carbs: 30g

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

 

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

 

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

© Author: Cheryl Malik

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This recipe was originally published in January 2017 but was updated with step-by-step photos, video, and tips August 2018.

Cheryl Malik

Meet Cheryl Malik

Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. She's been a blogger for 10+ years and is known for her delicious recipes and detailed recipe instructions. Cheryl is a mom of three who lives in Memphis, TN.

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  1. APH says

    Posted on 3/6/22 at 9:05 pm

    This recipe is GOLD. I’m 2.5 weeks into Whole30 and this is my favorite thing I’ve made so far. I’ll be eating it indefinitely. I plan on freezing a double batch sans kale for family coming in a couple weeks – I’ll add kale upon reheat. Only change I suggest is adding a cup more broth. Thanks for this one!5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 3/8/22 at 8:03 pm

      So glad you enjoyed it!5 stars

      Reply
  2. Rhonda Boyce says

    Posted on 3/5/22 at 7:13 pm

    Absolutely my favorite meal yet on this round of W30! I agree with everyone that made your sausage recipe- – WOW!!! (I only decreased the red pepper flakes for our sensitive tongues 😜) Great recipe!! Company-worthy & I will definitely make this even after W30.5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 3/8/22 at 8:09 pm

      Thrilled to hear this! Thanks for sharing. 🙂5 stars

      Reply
  3. Christine says

    Posted on 2/20/22 at 5:27 pm

    I have made this recipe several times now and it is so yummy. Recently, my husbands diet is avoiding white potatoes in favor of sweet potatoes and even with that change the recipe is still yummy5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 3/1/22 at 11:09 am

      Thrilled to hear this, Christine!5 stars

      Reply
  4. Morgan says

    Posted on 2/19/22 at 3:58 pm

    Could this be frozen? Thanks!

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 3/1/22 at 11:12 am

      Absolutely!5 stars

      Reply
  5. Jan says

    Posted on 2/17/22 at 8:43 am

    Q: can this soup be frozen?5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 3/1/22 at 11:15 am

      Yep!5 stars

      Reply
  6. Jan says

    Posted on 2/16/22 at 9:25 pm

    This soup was delicious! I will definitely make it again. My husband and I both loved it. I halved the red pepper (1/4 t), and added an additional 2 C. of broth. YUM!!5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 3/1/22 at 11:15 am

      Wonderful!5 stars

      Reply
  7. Lorelei says

    Posted on 2/6/22 at 8:05 pm

    Have been making this for a couple of years now in and OUT of whole30. My favourite easy and most flavourful soup to add whatever i have on hand to. Spicy italian sausage and no sugar added bacon from whole foods to keep it whole30.5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 2/16/22 at 6:20 pm

      Thrilled to hear this!5 stars

      Reply
  8. Ruthie says

    Posted on 2/1/22 at 10:44 am

    I use ground turkey instead of pork, it’s absolutely fabulous Italian sausage mix. I’m so excited about this new recipe.5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 2/3/22 at 10:34 pm

      So glad you enjoyed this recipe!5 stars

      Reply
  9. Shelley says

    Posted on 1/30/22 at 7:49 pm

    This was soo soo good!! Another recipe added to my, make again list!5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 2/4/22 at 1:46 pm

      So glad you enjoyed this recipe!5 stars

      Reply
  10. Deanna says

    Posted on 1/30/22 at 7:01 pm

    This zuppa was surprisingly amazing. So much flavor. My husband added cheddar cheese at the table. Because he can. LOL5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 2/4/22 at 1:49 pm

      Lol good for him! So glad y’all enjoyed it. 🙂5 stars

      Reply
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