How to Make Creamy Keto Tuscan Kale Soup
Comfort food takes on a whole new meaning when it’s both rich in flavor and kind to your body. Enter Keto Tuscan Kale Soup—a creamy, hearty, and keto-friendly dish that’s become a staple in my home. It’s a recipe close to my heart, crafted by my fiancé, Joshua, whose talent in the kitchen has turned this dish into one of my most requested meals. Paired with a slice of my homemade Keto Bread, it’s nothing short of perfection on a cold evening.
Josh and I met in 2019, just before the world turned upside down. Back then, life was simpler. We bonded over shared interests in fitness, self-care, and healthy eating. But when the pandemic hit, everything changed. Gyms closed, comfort foods called louder than ever, and life became more about adjusting than thriving.
In the middle of it all, we found ourselves living on opposite coasts—he in Pennsylvania, and me in North Carolina. The distance was challenging, but fate (with a little nudge from me) brought us to the same city. From there, we built a life together, working side by side and eventually opening a business in Las Vegas. Through it all, food was our constant—a shared love that kept us connected during the chaos.
Fate, with maybe a little nudge from me, brought us to the same city. Before long, we were not only living together but also working together at an organization that would eventually lead us back to Las Vegas building a business and a partnership. Through all the moves, the ups and downs, and the late nights figuring out how to navigate life and work, there was one constant: Josh’s cooking.
Through it all, one constant has been our shared passion for food. While I treat recipes like science experiments, Josh treats them like art. He’s a master of blending flavors, and his Keto Tuscan Kale Soup is proof of that. It’s a recipe born out of his knack for adapting comfort foods to fit our low-carb lifestyle—a talent that’s earned him the title of “keto-adjacent chef” in our house.
This soup isn’t just a dish; it’s a reminder of how far we’ve come. It’s warming, nourishing, and full of the flavors we’ve come to love: savory sausage, earthy kale, and the creamy richness of heavy cream. And yes, it’s even better when you sop up every drop with a warm slice of Keto Bread.
A Pandemic and a Shift in Priorities
When COVID-19 hit, like so many others, we found ourselves reassessing what mattered most. Suddenly, running to the gym wasn’t an option, and comfort foods called louder than ever. For a while, we leaned into indulgence—ramen, pizza, things we hadn’t touched in years. But it didn’t take long to realize that our bodies (and minds) thrived on something more intentional.
Josh, the artist in the kitchen, started adapting recipes to fit our goals. He isn’t keto himself—he’ll happily dive into a bowl of noodles—but he quickly picked up on what worked for me. He learned how to balance flavors while keeping the glycemic impact low, creating meals that felt indulgent without derailing progress.
Keto Tuscan Kale Soup became my favorite dish. There’s something about the marriage of spicy Italian sausage, creamy broth, and tender kale that feels like a warm hug. It’s the dish I ask him to make again and again, especially when life feels overwhelming.
The Creation of a Favorite Dish
It was during one of those chilly East Coast winters that Josh first made Keto Tuscan Kale Soup. I still remember walking through the door, greeted by the aroma of sizzling sausage, caramelized onions, and rich broth bubbling on the stove. Outside, the world was gray and biting cold, but inside, the kitchen was alive with warmth and the anticipation of comfort.
Josh’s approach to cooking is a stark contrast to mine. While I am meticulous with my measurements—down to the last gram—and treat recipes like scientific formulas, he takes a more artistic approach. His kitchen philosophy is rooted in intuition, tasting and tweaking until the flavors meld into perfection. This soup is the epitome of that balance: bold yet delicate, complex yet comforting.
The first time I tasted it, I was blown away. It wasn’t just a soup—it was a masterpiece of texture and flavor. The spicy Italian sausage lent just the right amount of heat, balanced by the creamy richness of the heavy cream. The kale added an earthy note, while the sun-dried tomatoes offered a subtle sweetness that tied everything together. It wasn’t just food; it was a reminder that even in the chaos of life, we could create moments of calm and joy.
What makes this soup so special is its adaptability. Over the years, Josh has made countless variations—sometimes adding roasted garlic, other times swapping kale for Swiss chard or even spinach. Each version carries his signature creativity, but the heart of the recipe remains the same: a dish that brings us together and nourishes us in every sense of the word.
Tuscan Flavors and Keto-Friendly Ingredients
Tuscan cuisine is a celebration of simplicity and high-quality ingredients. It’s the kind of cooking that lets the natural flavors shine, rather than masking them with excessive seasonings or sauces. In a way, it’s the perfect foundation for keto cooking, which also emphasizes nutrient-dense, unprocessed foods.
What Makes Tuscan Cuisine So Special?
Tuscan cooking is rooted in rustic traditions. It’s about using what’s available locally—olive oil, fresh vegetables, hearty meats, and aromatic herbs. Bread plays a significant role in traditional dishes, but for keto enthusiasts, we lean on ingredients like kale, sun-dried tomatoes, and robust stocks to capture that same richness without the carbs.
Key Ingredients in Keto Tuscan Kale Soup
- Italian Sausage: Whether you prefer a mild sausage or something spicier, the fat content in Italian sausage is perfect for keto. It renders beautifully, creating a flavorful base for the soup. Look for sausage with clean ingredients—no hidden sugars or fillers.
- Kale: Often called a superfood, kale is loaded with vitamins A, C, and K, along with antioxidants and fiber. Its slightly bitter, earthy flavor balances the richness of the broth perfectly.
- Sun-Dried Tomatoes: These add a concentrated sweetness and umami depth. Choose those packed in olive oil for a cleaner ingredient profile, or rinse dry-packed ones to reduce excess sodium.
- Bone Broth: The foundation of any great soup, bone broth is rich in collagen and minerals, giving the soup a silky texture and extra nutrients.
- Heavy Cream: This is the finishing touch that makes the soup velvety and indulgent.
Understanding Net Carbs and Glycemic Response
If you’re just starting keto, understanding net carbs can feel like unlocking a secret code. On the surface, it seems straightforward: subtract fiber and sugar alcohols from total carbs to calculate the net carbs. But what this formula doesn’t account for is glycemic response—the impact a food has on your blood sugar levels.
Why Glycemic Response Matters
When your blood sugar spikes, your body releases insulin to bring it back down. For keto enthusiasts, this is problematic because insulin inhibits fat burning and promotes fat storage. Even foods labeled “low carb” or “keto-friendly” can sometimes trigger an insulin response, kicking you out of ketosis.
For example, some sugar alcohols like maltitol and sorbitol have a glycemic index nearly as high as regular sugar. Even though they don’t count as net carbs, they can derail your progress. On the other hand, ingredients like erythritol and stevia have a negligible impact on blood sugar, making them better choices for maintaining ketosis.
How to Spot Hidden Carbs
Reading labels is an essential skill for anyone following a ketogenic lifestyle. Look beyond the flashy “keto-friendly” claims and examine the ingredients list. Words like “modified starch,” “hydrolyzed,” or “maltodextrin” are red flags. Even seemingly innocent ingredients, like “natural flavors,” can hide additives that spike your glycemic response.
This is why whole foods are a cornerstone of my kitchen. When Josh makes this soup, he focuses on using unprocessed ingredients. The result? A meal that’s not just delicious but also fully aligned with keto principles.
The Joy of Shared Meals
One of the best things about Keto Tuscan Kale Soup is that it’s more than a meal—it’s an experience. I remember sitting down with Josh, bowls of soup steaming in front of us, sharing stories about our day. There’s something magical about those moments, when life feels a little slower and a lot more meaningful.
This soup has become a symbol of balance for us. It’s rich and indulgent enough to feel like a treat, yet healthy and nutrient-dense enough to align with our goals. It’s proof that you don’t have to sacrifice flavor for health, or vice versa.
Your Keto Journey, Your Way
As you embark on your keto journey, remember that it’s about finding what works for you. Some days, you’ll feel like a keto rockstar; other days, you might crave something off-plan. And that’s okay. The goal isn’t perfection—it’s consistency.
This soup, paired with a slice of Keto Bread, is a perfect example of how balance can look and taste. So the next time you’re craving something comforting, give this recipe a try. It might just become a favorite in your home, too.
Rich and Creamy Keto Tuscan Kale Soup
Equipment
- Large Dutch Oven or Soup Pot Ideal for evenly cooking and simmering the soup.
- Wooden Spoon or Heat-Resistant Spatula For stirring and breaking up the sausage while cooking.
- Chef’s Knife Essential for chopping onions, kale, and sun-dried tomatoes.
- Cutting Board A sturdy surface for preparing all the vegetables and herbs.
- Measuring Cups and Spoons To accurately measure liquids, spices, and other ingredients.
- Fine-Mesh Strainer Optional, for rinsing kale or draining excess grease from the sausage.
- Ladle For serving the soup with ease.
Ingredients
Proteins
- 1 lb Mild Italian Sausage
- 1 lb Hot Italian Sausage
Vegetables
- 1 Large Onion Chopped
- 4 Cups Kale chopped and blanched
- 1/2 Cup Sun-Dried Tomatoes julienned packed in oil drained
Liquids
- 6 Cups Chicken Bone Broth Kettle & Fire recommended
- 1 Cup Heavy Cream room temperature
- 1/4 Cup Dry White Wine or Sherry optional for richness
Seasonings and Aromatics
- 1 parmesan rind optional for depth of flavor
- 1 tsp Dried Oregano
- 1 tsp Dried Thyme
- 1/2 tsp Red Pepper Flakes
- 1/4 tsp Cayenne Pepper optional for heat
- 1 Bay Leaf
- Salt and freshly cracked black pepper to taste
For Cooking
- 1 tbsp olive oil or butter, for sautéing
Instructions
Prepare the Ingredients
- Heat 1tbsp olive oil or butter in a large Dutch oven or soup pot over medium heat, this will prevent the sausage from sticking and create a flavorful base.
- Add 1lb mild Italian sausage and 1lb hot Italian sausage to the pot, breaking it apart with a wooden spoon as it cooks. Stir occasionally for 8-10 minutes until fully browned and cooked through. Remove the sausage from the pot with a slotted spoon and set it aside on a plate lined with paper towels to drain excess grease.
- While the sausage is cooking, chop 1 large onion into small, even pieces for even cooking and flavor distribution.
Build the Flavor Base
- In the same pot with the remaining sausage drippings, add the chopped onion. Sauté over medium heat for 3-4 minutes, stirring often until the onion becomes soft and translucent.
- Add 1/2cup sun-dried tomatoes to the pot. If your sun-dried tomatoes are packed in oil, pat them dry with a paper towel to avoid excess oil in the soup. Stir and cook for another 1-2 minutes to enhance their sweetness.
- Sprinkle 1tsp dried oregano, 1tsp dried thyme, 1/2tsp red pepper flakes, and 1/4tsp cayenne pepper into the pot. Stir well to coat the onions and sun-dried tomatoes with the spices, allowing the aromatics to bloom for 30 seconds.
Simmer the Soup
- Pour in 6cups chicken bone broth to deglaze the pot, scraping up any browned bits from the bottom for extra flavor. Add the reserved cooked sausage back into the pot.
- Drop in 1 parmesan rind and 1 bay leaf, which will infuse the broth with depth and complexity as the soup simmers.
- Bring the soup to a gentle boil over medium-high heat, then reduce the heat to low and cover the pot. Let it simmer for 15 minutes, stirring occasionally.
Prepare the Kale
- While the soup simmers, prepare 4cups kale. Remove the thick stems by holding the base of each leaf and pulling the leafy part away. Chop the leaves into bite-sized pieces. To blanch, bring a small pot of water to a boil, add the kale, and cook for 1 minute. Drain and immediately plunge the kale into ice water to stop the cooking process. This keeps the kale tender and bright green.
Finish the Soup
- After 15 minutes, remove the bay leaf and parmesan rind from the pot and discard them.
- Stir in the blanched kale and 1cup heavy cream. Reduce the heat to low and allow the soup to simmer for an additional 5 minutes.
- Taste the soup and adjust the seasoning with salt and freshly cracked black pepper as needed.
Serve and Enjoy
- Ladle the soup into bowls, ensuring each serving has plenty of sausage, kale, and broth.
- Garnish with freshly grated parmesan cheese for an extra touch of flavor.
- Serve immediately and enjoy this hearty, keto-friendly meal!
Notes
- Customizing the Heat: If you prefer a milder soup, you can use all mild Italian sausage or reduce the amount of red pepper flakes and cayenne pepper. For spice lovers, consider adding a pinch more cayenne or even a dash of hot sauce when serving.
- Parmesan Rind Bonus: Don’t skip the parmesan rind if you have it! It infuses the soup with a deep, nutty flavor that’s hard to replicate. You can find parmesan rinds at specialty stores or ask for them at your local deli.
- Why Blanch Kale: Blanching kale helps maintain its vibrant color and removes any bitterness, making it tender and perfect for soups. If you’re short on time, you can skip this step, but it adds a nice touch.
- Meal Prep Friendly: This soup tastes even better the next day as the flavors continue to meld. Store in an airtight container in the fridge for up to 4 days or freeze for up to 2 months. Reheat gently on the stove to avoid breaking the cream.
- Fun Fact: Kale has been cultivated for over 2,000 years and was a staple in ancient Roman diets. Today, it’s considered a superfood for its impressive nutritional profile, boasting high levels of vitamins A, C, and K.