This Healthy Zuppa Toscana features loads of veggies including carrots, sweet potatoes, and kale. This creamy, hearty, and delicious soup is naturally gluten free and dairy free.
author’s note
The Soup That Checks Every Box!
I’ve had so many requests for a dairy-free, veggie-loaded spin on my Zuppa Toscana recipes. Between my slow cooker version and my quick stovetop version, one of the most common questions I get is: “Can I make this healthier?”
A few weeks ago, I finally took the challenge. I pulled out extra carrots from the fridge, swapped in sweet potatoes, grabbed some kale, and decided to skip the bacon. For the creamy finish, I went with coconut milk instead of heavy cream. The result? This Healthy Zuppa Toscana was so good I couldn’t stop taste-testing it right out of the pot. My family was just as hooked, and I knew I had to share this version.
Quick Tip
While the ingredients in this recipe are naturally gluten-free, make sure to check all your ingredient labels to be sure they weren’t processed in a facility with gluten.
Ingredients
| Ingredient | Swaps & Tips |
|---|---|
| Italian Sausage | Turkey sausage works, but I recommend sticking to pork for the best flavor. |
| Sweet Potatoes | White potatoes can be used if you want something closer to traditional. |
| Kale | Baby spinach wilts more quickly and gives a softer bite. |
| Coconut Milk | Half-and-half or heavy cream for non-dairy-free. Always use full-fat coconut milk for best results. |
| Carrots | Parsnips or extra celery can be used. |
| Smoked Paprika | Regular paprika works but doesn’t give the same depth. |
How To Make Healthy Zuppa Toscana Soup
- Brown the sausage in a large pot until fully cooked. Drain excess grease if needed.
- Add veggies (onion, carrots, celery, sweet potatoes) and sauté until starting to soften.
- Season well with smoked paprika, garlic, and red pepper flakes.
- Pour in broth and simmer until the sweet potatoes are tender.
- Stir in coconut milk & kale and cook until the kale wilts and soup thickens slightly.
- Taste & adjust with extra spices, then serve hot with bread or salad.
Sweetness In Healthy Zuppa Toscana
With coconut milk and sweet potatoes in the mix, this version leans sweeter. To balance:
- A squeeze of lemon juice before serving also brightens everything up.
- Use spicy Italian sausage.
- Add a pinch more red pepper flakes.
Serve This Soup With:
Appetizers
Life-Changing No-Knead Dinner Rolls
Green Salads
Grapefruit Salad
Side Dishes
Roasted Brussel Sprouts
Healthy Zuppa Toscana
Video
Equipment
Ingredients
- 1 tablespoon olive oil
- 1 cup diced yellow onion
- 1 cup diced carrots
- 1 pound ground Italian sausage mild or hot—see note 1
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 teaspoon smoked paprika
- 1/8 teaspoon red pepper flakes optional
- 1 tablespoon minced garlic
- 2 tablespoons flour or GF flour to keep GF
- 5 cups chicken broth like Swanson
- 4 cups peeled and chopped sweet potatoes 3 medium
- 2 tightly packed cups shredded kale
- 1 (13.5-ounce) can coconut milk full-fat, see note 2
- Parmesan cheese optional, see note 3
Instructions
- Add oil to a large pot over medium-high heat. Stir in diced onions and carrots. Sauté 5–7 minutes or until soft and fragrant. Press to edges of the pan. Add Italian sausage to the center. Season with the salt, pepper, smoked paprika, and red pepper flakes (if using). Cook, crumbling as you go, until browned. If there is more than 1 tbsp grease, drain off excess (see note 4).
- Add minced garlic and sprinkle flour over everything. Cook, stirring constantly, for 1 minute. Very gradually add the chicken broth, while stirring and scraping the bottom of the pan. Once all broth is added, add in sweet potatoes and increase heat to high. Bring to a boil. Once boiling, reduce heat to low (cook at a gentle simmer). Cover with a lid and simmer for 15–20 minutes or until potatoes are fork tender.
- Remove the lid and add shredded kale and coconut milk; stir through. Simmer until kale is wilted, another 3–5 minutes. Taste and adjust seasonings. Remove from heat, ladle into bowls, and use a zester to grate a sprinkle of Parmesan cheese on top if desired (Parmesan cheese has dairy). Enjoy!
Recipe Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
How many cups or grams in a serving? just so i can get this right
Sorry Brooke, I don’t have the weighed out grams for a serving! The nutrition facts are based off 6 equal servings so if you want that in grams, I’d recommend weighing the total soup then dividing it by 6 and weighing out those portions for precise grams.
Not gluten free with flour as thickener.
Yikes thanks Debbie! I had accidentally left out my note about using gluten-free flour there; appreciate you!
I was looking forward to trying a healthy version of Zuppa Toscana. I did try it without the coconut milk and with the cream instead. Very good – will be added to the rotation. Thanks!
Yay! So thrilled to hear this! Thanks Cherie! 🙂