Healthy Zuppa Toscana

Zuppa Toscana is a hearty Italian soup that’s perfect for cozying up with. Typically made with heavier ingredients, this healthy zuppa toscana is a lightened up version of the classic with every bit as much flavor as you’d expect from this rustic soup. Filling enough to serve as a meal and it even freezes well you can meal prep ahead.

Hearty soups & stews are my favorite way to keep warm and cozy once temperatures drop. If you’re a fan of healthier versions of classics, like this healthy Zuppa Toscana, then you’ll absolutely love this simple, creamy Potato Leek Soup , flavor packed Italian Wedding Soup or this luscious Beef Stew.

If you like mixing things up a bit, try out this tasty Taco Soup for a fun twist on your next Taco Tuesday!

Why You’ll Love This Recipe

• It’s a healthier version of a classic. The base of this Zuppa Toscana is made using dairy free milk to lighten it up a bit. You can omit topping it with parmesan cheese if you’re looking for a dairy free version of Zuppa Toscana.
• It’s easy to make. This hearty soup whips up on the stove top in around an hour with mostly hands off preparation.
• It’s the perfect make ahead meal. You can make this Zuppa Toscana ahead, whether you’re serving it at a dinner party or you simply want to meal prep a hearty soup.

Ingredients & Tested Substitutions

• Nitrate Free Sausage: Nitrates are preservatives often added to meat products like sausage, hot dogs and bacon. I prefer to avoid them as they’re difficult for our guts to process. Using nitrate free sausage helps make this zuppa toscana healthy.
• Broth: You can use bone broth, chicken or beef broth. If you’re like to make this vegan zuppa toscana, use veggie broth and omit the sausage, pancetta and parmesan, subbing in your favorite vegan options.
• Red Potatoes: I love using red potatoes but you can also use yellow or white. This soup would even be delicious with sweet potato if you had those available.
• Oat Milk: I find oat milk to be the most creamy option and most similar to heavy cream which is why I use it in all my healthier versions of classic recipes. You may also use lactose free whole milk or almond milk to keep things light.
• Herbs & Spices: A mix of bay leaves, dried thyme, oregano, red pepper flakes, salt and black pepper give this healthy zuppa toscana loads of robust flavor.
• Kale: Everyone’s favorite super green! I prefer to use flat leaf lacinato kale, also known as dinosaur kale, but you may use curly leaf kale, spinach or even swiss chard if that’s available to you.
• Garlic Infused Olive Oil: Since garlic can be difficult to digest, I always opt for using a little garlic infused olive oil in my recipes to give them the flavor without the difficulty digesting the meal.
• Pancetta: The pancetta adds extra depth of flavor, but isn’t necessary to add if you don’t have it or would prefer to make this vegan or vegetarian zuppa toscana.
• Parmesan or Pecorino: I love to grate a little fresh parm or pecorino cheese on top of this hearty soup and don’t recommend skipping it if you can help it!
• Fresh Parsley: The tastiest garnish to a fresh piping hot bowl of zuppa toscana.

Healthy Zuppa Toscana Step By Step Instructions

1. Brown the sausage. In a dutch oven or stock pot, brown the sausage crumbles over medium high heat, approximately 3 minutes.

2. Build the soup base. Add the broth, herbs & spices, garlic infused olive oil and diced potatoes to the pot, reducing the heat to medium low. Allow soup to simmer for 30 minutes or until potatoes are tender.

3. Add kale & brown pancetta. After 30 minutes, add the kale to the soup and stir gently to combine. Allow soup to simmer for another 10 minutes; while doing this, brown the pancetta in a pan over medium heat on the stove top & add to the soup base once finished.

4. Stir in the milk & serve. Once the pancetta has been added, remove from the heat and stir in oat milk. You’ll also need to remove the bay leaves during this step. Ladle soup into bowls, top with fresh grated parmesan and parsley and enjoy.

Healthy Zuppa Toscana Frequently Asked Questions

Can I make this Zuppa Toscana in the crock pot?

If you’d prefer to make this healthy zuppa toscana in the crock pot, you’ll want to still follow step 1 of browning the nitrate free sausage. Once that’s complete, you’ll add all ingredients except for the oat milk, pancetta, parmesan and fresh parsley to the basin of a slow cooker. Cook on high for 4 hours or low for 8. Once the cooking time has ended just before serving you will add in the oat milk and browned pancetta, topping the soup with parmesan and parsley if desired.

What if I want to make vegetarian Zuppa Toscana?

To make this a vegetarian Zuppa Toscana, simply omit the sausage and pancetta. Use vegetable broth in place of animal based broths. To make it vegan, simply omit topping with parmesan cheese.

Why should I use nitrate free sausage?

Nitrates are preservatives often found in meats like hot dogs, bacon and sausage. They are difficult to digest and rough on our guts so if you’re looking for a healthy way to enjoy sausage in soups, this is your best bet.

Can You Freeze Zuppa Toscana Soup?

You can freeze Zuppa Toscana and I recommend doing so with these great soup containers meant for the freezer. Simply pour or ladle your leftover soup into the cube and cover. Zuppa Toscana will keep in the freezer for up to one month for ultimate freshness.

How do I store Zuppa Toscana in the fridge?

If I know we will finish the whole pot of soup in a day or two, I keep my Zuppa Toscana in the dutch oven it cooked in with the lid on in the fridge. If it’s meant to last, I recommend adding it to an airtight glass container and storing for up to 5 days.

If you liked this Healthy Zuppa Toscana Recipe You Might Also Like:

• Fall Kale Salad with Apple Cider Vinaigrette
• Cacio e Pepe
• Italian Style Air Fryer Zucchini
• Sheet Pan Caprese Asparagus

Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!