FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Zuppa Toscana Recipe
• Ingredients & Substitutions
• How To Make Zuppa Toscana
• Storage Instructions
• What To Serve With Zuppa Toscana Soup
• More Copycat Soup Recipes
• Tools For This Recipe
• Zuppa Toscana Soup (30 Min!) Recipe card
• Recipe Reviews

Olive Garden was my favorite restaurant when my husband and I first met, so I love experimenting with homemade copycat versions of their dishes — like this copycat Zuppa Toscana soup recipe! This easy soup recipe (which translates to “Tuscan soup”) is creamy, hearty, and on the table fast. I love pairing it with chicken marsala for a restaurant-style meal right at home!

Why You’ll Love This Zuppa Toscana Recipe

• Hearty and creamy
• Bursting with Italian flavors
• Simple pantry ingredients
• Ready in 30 minutes
• Naturally gluten-free
• Copycat recipe that tastes like Olive Garden Zuppa Toscana!

Ingredients & Substitutions

Here I explain the best Zuppa Toscana ingredients, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Olive Oil – Used for sauteing. You can swap with avocado oil or butter if you like.
• Ground Italian Sausage – Any pork sausage will work, or use ground turkey with Italian seasoning for a lighter option.
• Onion – This Zuppa Toscana recipe uses a white onion. Yellow onion, red onion, or shallots would work as well.
• Garlic – Use fresh minced garlic for the best flavor, or use 1 tablespoon of jarred minced garlic for convenience.
• Potatoes – Choose starchy Russet potatoes for the best consistency. Alternatively, Yukon Gold or red potatoes work. For a less starchy option, use rutabaga instead.
• Cooked Bacon – I usually cook bacon in the oven , but you could also cook it on the stovetop (right in the Dutch oven before cooking the sausage), make bacon in the air fryer , or even microwave bacon .
• Chicken Broth – I prefer reduced sodium chicken broth, but you can also use regular or even make homemade chicken broth or bone broth for deeper flavor and nutrition.
• Heavy Cream – For a lighter soup, use half and half in place of the cream. For a dairy free option, use full-fat coconut cream or coconut milk (though the flavor will change).
• Kale – I used curly kale, but you can also opt for Lacinato kale (also known as dinosaur kale), or even spinach or Swiss chard.
• Sea Salt & Black Pepper

VARIATION: Make it spicy!

For an extra kick, choose spicy Italian sausage and/or add crushed red pepper flakes.

How To Make Zuppa Toscana

This section shows how to make Zuppa Toscana soup, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Saute. In a large Dutch oven , cook sausage and onions until the sausage is browned. Stir in garlic and sauté until fragrant.

TIP: Drain if needed.

A high quality sausage may be leaner and not need draining. If you find your sausage renders a lot of fat, drain the cooked sausage before the next step.

1. Simmer. Add the potatoes, cooked bacon, and chicken broth. Bring the zuppa toscana to a boil, then reduce to a simmer and cook until the potatoes are fork tender.

1. Stir. Add the cream and kale. Stir until the kale is wilted. Season with salt and pepper to taste. If desired, top with more bacon crumbles when serving.

Storage Instructions

• Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days.
• Meal prep: You can pre-chop the onions, peel and dice the potatoes (store submerged in cold water), and de-stem and chop the kale in advance. Store in the fridge until ready to make the soup.
• Reheat: Warm gently on the stovetop over low to medium heat, stirring occasionally. You can also reheat individual portions in the microwave for about 1-2 minutes.
• Freeze: Allow Zuppa Toscana to cool completely. Pour into an airtight freezer-safe container or zip lock bag (leave space for expansion), and store in the freezer for up to 3 months.

What To Serve With Zuppa Toscana Soup

You can easily serve this soup as an appetizer to your main course, or add a few sides to make it a complete meal. Here are a few ideas:

• Salad – Make a simple side salad with mixed greens, cherry tomatoes, and a light lemon vinaigrette for a refreshing contrast, or a simple chicken Caesar salad . For a heartier option, try an Italian-inspired antipasto salad .
• Classic Combo – Plate Olive Garden’s most popular soup with a side of your favorite breadsticks (or cheesy cauliflower breadsticks ) and a salad (see above) for a classic soup, salad, and breadsticks meal.
• Italian Meal – Make my chicken marsala , easy shrimp scampi , or creamy Tuscan chicken with your favorite noodles (I like spaghetti squash ). For more veggie-packed options, try my eggplant rollatini or zucchini lasagna .
• Toppings – Don’t forget the finishing touches! A sprinkle of Parmesan cheese, some crispy bacon bits, or a dollop of sour cream takes this soup to a whole new level of yum.

More Copycat Soup Recipes

Don’t stop with this one… try these other restaurant-worthy soup recipes:

Broccoli Cheese Soup

Lobster Bisque

Pumpkin Soup

Panera Autumn Squash Soup

Tools For This Recipe

• Dutch Oven – I love this heavy duty pot for browning meat and veggies, and simmering hearty soups like this Zuppa Toscana.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Olive oil ▢
• 1 lb Ground Italian sausage ▢
• 1 large Onion (diced) ▢
• 6 cloves Garlic (minced) ▢
• 5 medium Potatoes (peeled and diced; ~4 cups) ▢
• 5 strips Cooked bacon (crumbled or chopped; plus more for topping if desired) ▢
• 5 cups Chicken broth (reduced sodium) ▢
• 1 cup Heavy cream ▢
• 4 cups Kale (~1/2 a bunch, de-stemmed and chopped) ▢
• 1/2 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat oil in a large Dutch oven over medium-high heat. Add the sausage and onions. Saute for 8-10 minutes , breaking the sausage apart with a spatula, until the sausage is browned. Drain if needed and return to the pot.
2. Stir in garlic. Saute for about 1 minute , until fragrant.
3. Add potatoes, cooked bacon, and chicken broth.
4. Bring the zuppa toscana to a boil, then reduce to a simmer and cook for 10-15 minutes , until the potatoes are tender.
5. Add cream and kale. Stir for about 1 minute , until the kale is wilted.
6. Remove from heat. Season with salt and pepper to taste. If desired, top with more bacon crumbles when serving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Zuppa Toscana Soup

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Zuppa Toscana Soup (30 Min!)

Savor this easy Zuppa Toscana soup recipe with Italian sausage, potatoes, & kale. It’s a creamy, soul-warming dish you can make in 30 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/zuppa-toscana/

Ingredients

• 1 tbsp Olive oil
• 1 lb Ground Italian sausage
• 1 large Onion (diced)
• 6 cloves Garlic (minced)
• 5 medium Potatoes (peeled and diced; ~4 cups)
• 5 strips Cooked bacon (crumbled or chopped; plus more for topping if desired)
• 5 cups Chicken broth (reduced sodium)
• 1 cup Heavy cream
• 4 cups Kale (~1/2 a bunch, de-stemmed and chopped)
• 1/2 tsp Sea salt (to taste)
• 1/4 tsp Black pepper (to taste)

Instructions

1. Heat oil in a large Dutch oven over medium-high heat. Add the sausage and onions. Saute for 8-10 minutes , breaking the sausage apart with a spatula, until the sausage is browned. Drain if needed and return to the pot.
2. Stir in garlic. Saute for about 1 minute , until fragrant.
3. Add potatoes, cooked bacon, and chicken broth.
4. Bring the zuppa toscana to a boil, then reduce to a simmer and cook for 10-15 minutes , until the potatoes are tender.
5. Add cream and kale. Stir for about 1 minute , until the kale is wilted.
6. Remove from heat. Season with salt and pepper to taste. If desired, top with more bacon crumbles when serving.

Maya’s Recipe Notes

Serving size: 1 cup

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)