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Whole30 Tuscan Sausage Soup (Keto + Paleo)

KMFPW30
November 2, 2020 | Author: Ashley McCrary

This creamy and savory Whole30 Tuscan Sausage Soup is filled with ground sausage, dairy free cream cheese, spinach, onions, garlic, sundried tomatoes, Italian seasoning, coconut milk and chicken broth. Super easy to make and can be on your dinner table in 40 minutes. Keto, Whole30, Paleo, Gluten Free, Dairy Free. Only 6 NET CARBS per bowl.

I’ve said it once and I’ll say it again, soup season is the BEST season. Once September hits, all I crave is soup. Needless to say, I have been in the kitchen like a mad women creating all kinds of new healthy soup recipes. This new Whole30 Tuscan Sausage Soup will make all of your dreams come try. It is cozy, creamy and so comforting to the soul. Only 6 NET CARBS per bowl.

Ingredients for the soup. Ground sausage, chicken, broth, coconut milk, onions, garlic, sundried tomatoes, spinach and nutrtional yeast

Ingredient needed for this Whole30 Tuscan Sausage Soup:

  • Ground sausage 
  • Chicken broth
  • Baby spinach 
  • Sundried tomatoes
  • Yellow onion
  • Nutritional yeast
  • Coconut milk, unsweetened canned
  • Italian seasoning
  • Garlic cloves
  • Dairy free cream cheese (Kite Hill for Whole30) OPTIONAL*
  • Sea salt and pepper to taste 
Whole30 Tuscan Sausage Soup (Keto + Paleo) Pinterest Pin

How to make:

In a medium skillet, add the olive oil, sausage, minced garlic and onions and brown until cooked through completely. Remove and transfer to a plate with a paper towel so that the grease can drain.

In a large Dutch Oven or pot, add the cooked sausage, chicken broth, sundried tomatoes, onions coconut milk, dairy free cream cheese, salt/pepper and Italian seasoning

Allow these ingredients to cook together until it becomes creamy and the cream cheese is completely melted, around 30 minutes or so. Add the baby spinach and let this simmer another 5 minutes. Enjoy!

Overhead shot of the Tuscan Sausage Soup

Tips and Tricks for this soup:

  • Make sure not to add the spinach too early. If cooking on the stovetop, be sure to add it in the last 5 minutes of cooking. The longer you cook it the more stringy it gets. To keep the freshness, make sure to add at the very end.
  • For additional creaminess, add the optional dairy free cream cheese. This takes the soup to a different level. The coconut milk that is included in the recipe gives it a nice creamy texture, but adding the dairy free cream cheese takes it up a notch.
Close-up shot of the Tuscan Sausage Soup

Can you make this Whole30 Tuscan Sausage Soup in the crock-pot?

Yes, you can cook in the crock-pot, but there are a few modifications you will need to make. First, you will still have to brown your sausage before adding to the crock pot in addition to leaving out the fresh spinach until the last 5 minutes of cooking. Everything else can be added and cooked on low for 6-7 hours.

Overhead shot of the Tuscan Sausage Soup in the pot

Are Nut Cheeses Whole30 Compliant?

This is a question that is asked a lot by the Whole30 community. Below is Whole30 creator, Melissa Urban’s answer:

“Nut cheeses and dips ARE compliant on the program, with a strong caveat that these should be used with caution, especially if you know you rely on cheese as a comfort or stress-relieving food, OR if cheese is a trigger for other food cravings (like wine or crackers). As with Larabars or almond butter, Whole30 HQ and our Coaches all recommend that program participants use with caution, and think critically about whether including these foods in their Whole30 is a healthy choice, given their contexts and goals.”

Whole30 Compliant Brands of Dairy Free Cream Cheese:

  • Kitehill
  • Nush Cheese Natural
  • Pamela Creamery Creamy Nutcheese Original
Overhead shot of the Tuscan Sausage Soup

To save time, I will even make a couple of batches of this soup and freeze on batch and use the other as meal prep. I will prep a big pot on a Sunday and store in individual glass containers and eat on it through the week for lunch and dinner. In my opinion, as the soup sits, it gets better. I usually only allow it to sit in the fridge for up to a week before throwing it out. However, if you want to store in the freezer, it can last up to 3 months

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Whole30 Tuscan Sausage Soup (Keto + Paleo)

This creamy and savory Whole30 Tuscan Sausage is filled with ground sausage, dairy free cream cheese, spinach, onions, garlic, sundried tomatoes, Italian seasoning, coconut milk and chicken broth. Super easy to make and can be on your dinner table in 40 minutes. Keto, Whole30, Paleo, Gluten Free, Dairy Free. Only 6 NET carbs.

  • Total Time: 45 minutes
  • Yield: 6 servings 1x

Ingredients

Scale
  • 1 1/2 pounds ground sausage 
  • 1 tablespoon olive oil
  • 6 cups chicken broth
  • 2 1/2 cups fresh baby spinach 
  • 1 cup sundried tomatoes
  • 1 medium yellow onion, chopped
  • 1/4 cup nutritional yeast
  • 1 cup canned coconut milk, unsweetened
  • 1 teaspoon Italian seasoning
  • 4 garlic cloves, minced
  • 1/3 cup dairy free cream cheese (Kite Hill for Whole30) OPTIONAL*
  • Sea salt and pepper to taste 

Instructions

  • In a medium skillet, add the olive oil, sausage, minced garlic and onions and brown until cooked through completely. Remove and transfer to a plate with a paper towel so that the grease can drain. 
  • In a large Dutch Oven or pot, add the cooked sausage, chicken broth, nutritional yeast, sundried tomatoes, onions coconut milk, dairy free cream cheese, salt/pepper and Italian seasoning
  • Allow these ingredients to cook together until it becomes creamy and the cream cheese is completely melted, around 30 minutes or so. Add the baby spinach and let this simmer another 5 minutes.
  • Enjoy!

Notes

  • Crockpot Version: First, you will still have to brown your sausage before adding to the crock pot in addition to leaving out the fresh spinach until the last 5 minutes of cooking. Everything else can be added and cooked on low for 6-7 hours.
  • Favorite Whole30 sundried tomato compliant brand: Mezzetta Sun-Ripened Dried Tomatoes. There are a lot of other compliant brands, just make sure to read ingredient lists. 
  • Author: Ashley McCrary
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: Main Dish/Soup
  • Method: Stovetop/Crockpot
  • Cuisine: Whole30, Paleo, Keto
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 serving
  • Calories: 202
  • Sugar: 2
  • Fat: 16
  • Carbohydrates: 9
  • Fiber: 2
  • Protein: 6
  • Cholesterol: 17

Keywords: Tuscan Sausage Soup, Keto Soup, Whole30, Dairy Free, Paleo, Soup

Pin this recipe to your Pinterest Board:

Whole30 Tuscan Sausage Soup (Keto + Paleo) Pinterest Pin

More healthy and delicious soup recipes:

24 thoughts on "Whole30 Tuscan Sausage Soup (Keto + Paleo)"

  1. Macy says:

    This recipe was fantastic!! I used regular cream cheese instead of dairy free because it was what I had on hand and we can tolerate it, but followed the recipe exact other than that. It was soo good and perfect for winter! So creamy and full of flavor. I cannot wait to make this again.

    This was also my first recipe from your blog and definitely won’t be my last! Thank you!

    1. Ashley McCrary says:

      This is so nice Macy! Thank you so much

  2. Clint says:

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  3. Megan says:

    Just made this soup for dinner tonight and had to leave a review right away as it was so delicious! My husband said this is now his new favorite soup! The soup was bursting with flavor. Rich and creamy, but not heavy. I made this a one pot meal by cooking the sausage/onion/garlic in the Dutch Oven and kept the fat as there wasn’t much excess. I haven’t converted to dairy free cream cheese, so I used regular cream cheese. What a wonderful treat on a cold evening. Thank you!

    1. Ashley McCrary says:

      Hey Megan! What a great comment to wake up to. Thank you so much!

  4. Jordan says:

    So. Good.
    Whole 30ers this is a must have dinner that the whole family will love!!

  5. Sara says:

    Do you use ground pork or actual sausage? I have ground pork; what seasonings should I add to make it sausage?

    1. Ashley McCrary says:

      I use ground sausage from Butcher Box. I am not sure what seasonings you will need. Feel free to google a paleo sausage recipe. Have a great day

      1. Sara says:

        I use BB as well but I never get sausage, just ground pork, Ill google for some season!

  6. Erin says:

    Wow! This soup is amazing! My 11 year old, (who is often a picky eater), ate his bowl without complaint and then asked for a second. Definitely a win- and SO easy to put together. This one is going into the rotation for sure.

  7. Chelsea says:

    I love this recipe! Made it a few weeks ago and it was delicious! Going to make it again today with some of your keto biscuits! Thank you for making eating clean so easy and delicious!

    1. Ashley McCrary says:

      Thank you so much Chelsea!

  8. Meghan says:

    Made this recipe tonight and thought it was really good. Due to the weather and not having any coconut milk, I had to substitute whole milk in its place. So although my version wasn’t dairy free I thought it tasted really good. I think I might add some potatoes or gluten free noodles to give it a little more substance and texture. Like so many other recipes, it was quick to make and full of flavor! Will definitely make it again.

  9. Tracie says:

    This is by far one of the most flavorful soups I have ever had…ever! I added the Kite Hill cream cheese…so glad I did! My husband raved about this recipe and insisted it wasn’t Whole 30 or Keto. Love that! He requested we add it to the weekly dinner rotation:)

  10. Susan Routh says:

    absolutely fabulous! My husband doesn’t necessarily eat Whole 30 or clean keto and he thought this soup was amazing! Thank you!

  11. Melissa says:

    Was very happy a friend shared this recipe with me! Made it tonight for dinner and it was a huge hit! Perfect combination of ingredients leads to this light yet hearty soup. I used regular plain cream cheese which definitely kicked it up a notch. Will continue sharing this great recipe and can’t wait to make it again!

  12. Barbara says:

    This soup looks wonderful! My only concern is the sodium level in the nutritional information…is 5787 accurate? Yikes!

    1. Ashley McCrary says:

      Hi Barbara,

      That might very well be a typo……I will look into it. Thanks for questioning the sodium level. Have a wonderful day.

  13. Elisa says:

    This looks amazing and the reviews surely confirm this!! Wanting to know, the sundried tomatoes, are they dry or the ones in the jar and need to be drained? On the menu this week!! Thank you for your wonderful recipes!

    1. Ashley McCrary says:

      Hi! Either one of those options will work.

  14. Emma says:

    I made this soup tonight and it was delicious! Thank you for this recipe! We didn’t have cream cheese on hand so I left that out, and I added diced potatoes to fill my hungry husband up a bit more, but otherwise stuck to the recipe exactly and it turned out great!

    1. Ashley McCrary says:

      Thank you so much Happy to hear this!

  15. Jo from Ohio says:

    Really, really good soup! I made a few modifications:
    1. Use sweet Italian sausage
    2. Added 1/2 medium container whipped cream cheese. Doesn’t need it, but I had it and needed to use it up.
    3. Used “Mediterranean” seasonings instead of Italian. It had a bright lemon flavor in the mix that pairs so nicely with the entire soup. It lightened it up and made it even more refreshing! I also added oregano and basil. I think this soup is already salty with all the ingredients, so add more with caution.
    4. Added a whole bunch of kale as well as a box of spinach. Especially since there’s no carb to really sink your teeth into, having both greens was really nice! In my opinion, kale holds up better to reheating as well.
    With all my adjustments, It made about 6 ample servings. I will be making this again because it’s so easy and so good!
    Thanks for the recipe!


 

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About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

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These swaps are for baked goods such as cakes, cupcakes, sweet breads, and muffins. 

🍎APPLESAUCE SWAP: When substituting applesauce for oil in baked goods, the ratio is 1:1. 

Example: If the recipe calls for 1/4 cup of oil, use 1/4 cup of applesauce or 1/2 cup oil use 1/2 cup applesauce. It’s a equal swap. 

🍎For every 1/2 cup of oil replaced with applesauce, you will save over 900 calories and 110 grams of fat. It will also make your cakes and baked goods super moist. 

✨GREEK YOGURT SWAP: For everyone 1 cup of oil sub 3/4 cup Greek or plain yogurt. 

Example: If you are using 1/2 cup oil, use 1/4 cup Greek yogurt. For 1/2 cup of oil there is over 900 calories. For 1/4 cup of Greek yogurt there is only 38 calories. 

Greek yogurt adds more protein and cuts fat by 100%

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help kick off cool weather season.
 
Ready to fall into the season with us? In honor of #NationalPierogyDay, Mrs. T’s Pierogies is releasing a limited edition flavor of Pumpkin Spice Pierogies! (um–YUM!) Head over to their Instagram, @mrstspierogies for a chance to win a box (while supplies last!) Don’t miss out– there’s only 70 boxes being released in honor of the brands 70th anniversary (not sold in stores!)
 
Pierogy and Sausage Cabbage Skillet
1 package Mrs. T’s Classic Cheddar Pierogies
1 package beef kielbasa or beef sausage of choice
1 medium head of cabbage, shredded
1 onion - sliced
salt and pepper
2 tablespoon olive oil or butter, divided
3 garlic cloves, minced
 
Step 1: Add 1 tablespoon butter to a skillet and add in the garlic and allow to cook for 20
seconds. Next, add in the sausage and sauté until it’s browned on both sides. Remove
and set aside. In the same skillet (do not wipe it out), add in the shredded cabbage and
onions. Cook for 8-10 minutes or until tender. 
 
Step 2: Brown the pierogies in a no-stick pan with the butter. Brown on both sides for
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