Whole30 Tuscan Sausage Soup (Keto + Paleo)
Published Nov 02, 2020 Updated Sep 19, 2021
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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.
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
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!
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.
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.
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:
- Nush Cheese Natural
- Pamela Creamery Creamy Nutcheese Original
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
- 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
- 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.
- 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.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Dish/Soup
- Method: Stovetop/Crockpot
- Cuisine: Whole30, Paleo, Keto
- Diet: Gluten Free
- 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
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!
This soup looks wonderful! My only concern is the sodium level in the nutritional information…is 5787 accurate? Yikes!
That might very well be a typo……I will look into it. Thanks for questioning the sodium level. Have a wonderful day.
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!
Hi! Either one of those options will work.
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!
Thank you so much Happy to hear this!
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!