30 Sep Whole30 Zuppa Toscana – Dairy-Free Potato Soup Recipe

If you’re searching for a cozy, Whole30-compliant meal that’s packed with flavor, this Whole30 Zuppa Toscana is perfect. Made with creamy coconut milk, savory sausage, and hearty potatoes, it’s a satisfying, dairy-free twist on the classic Italian soup.

Post edited 1/26/20. Please see the notes in the recipe card for details.

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Why This Dairy-Free Zuppa Toscana is Perfect for Whole30

• Whole30 Compliant: Made with Whole30-approved ingredients, including coconut milk instead of heavy cream.
• Dairy-Free: A creamy soup without the dairy! Coconut milk provides the perfect substitute for cream, adding richness while keeping the dish light and healthy.
• Packed with Nutrients: Kale and potatoes add vitamins, minerals, and fiber to this delicious dish.

Ingredients for Whole30 Zuppa Toscana Recipe

• Italian sausage (Whole30-compliant)
• Coconut milk (full-fat for creaminess)
• Potatoes (for heartiness)
• Kale (packed with nutrients)
• Garlic & broth (for flavor)

Step-by-Step Recipe

1. Brown the sausage: Sauté the sausage in a large pot.
2. Simmer with broth: Add garlic and broth, allowing flavors to develop.
3. Cook the potatoes: Add chopped potatoes and simmer until tender.
4. Add coconut milk & kale: Stir in coconut milk and kale, then cook until wilted.

Whole30 Zuppa Toscana – Dairy-Free Potato Soup Recipe

Kristi Barnes

Cozy up to this Whole30 Zuppa Toscana tonight! Packed with potatoes, sausage and fresh crunchy kale swimming in a lightly spiced broth, you’ll think you’re at Olive Garden (minus the guilt)! You’ll fall in love with this healthy, dairy-free, gluten-free Olive Garden Zuppa Toscana copycat recipe once you give it a try.

4.96 from 101 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Course Soup

Cuisine Italian

Servings 8 servings (about 14 cups)

Calories 325 kcal

Equipment

• cutting board
• dutch oven
• wooden spoon
• meat chopper
• chef's knife

Ingredients

  

1x2x3x

• 2 tbsp. beef tallow or cooking fat of your choice
• 1 large onion chopped
• 1 lb. ground Italian sausage see below for info on Whole30-compliant Italian sausage
• 3 cloves garlic minced
• 1 tbsp. Italian seasoning
• 1 tsp. crushed red pepper or more to taste
• 8 c. chicken broth
• 7 medium red potatoes about 2.5-3 lbs., coarsely chopped (peeled or not)
• 5 oz. fresh kale chopped (about 6-8 cups depending on how firmly packed)
• 13.5 oz. can coconut milk
• sea salt and freshly ground black pepper to taste

Instructions

 

• In a large stock pot or Dutch Oven, melt the beef tallow or cooking fat of your choice over medium-high heat.
• Add onion and sauté 3 minutes.
• Add the Italian sausage and cook for 5-7 minutes until browned.
• Add the Italian seasoning and crushed red pepper.
• Saute 3 minutes.
• Add the garlic.
• Stir for 1 minute until fragrant.
• Add the chicken broth and potatoes.
• Bring your soup to a boil.
• Reduce heat, cover and simmer 10 minutes.
• Add the kale and coconut milk and simmer an additional 5 minutes until potatoes can be easily pierced with a fork and kale is just barely tender.
• Add salt and pepper to taste.

Video

Notes

1/26/20 edits: Replaced photos. Added a video. (Subscribe to my YouTube channel!) Updated cook time from 30m to 40m. (After cooking this on an electric cooktop, I believe 40m is more accurate. My gas stovetop tends to come to a boil much quicker.) Switched the order of sautéing the onions and browning the sausage. (Cooking the onions first saves time as they can continue to soften while the meat browns. Also, we don’t overcook the meat, and all those delicious flavors have more time to merge.) Changed the chicken broth from 6c. to 8c. for a “soupier” soup. Adjusted the serving size accordingly. (Number of servings remain the same). 2017 edit: My recipe originally called for only 8 oz. of coconut milk. I changed it to the full 13.5 oz. can because it is creamier this way! It does give it the very slightest hint of coconut. If you want to avoid the hint of coconut, reducee it to 8 oz.

Nutrition

Serving: 13/4 cupsCalories: 325kcalCarbohydrates: 38.9gProtein: 9.7gFat: 16.2gSaturated Fat: 10.8gTrans Fat: 0gCholesterol: 14.4mgSodium: 1076.1mgFiber: 4.4gSugar: 4.5g

Keyword clean eating, coconut milk, copycat recipe, dairy free, kale, olive garden, paleo, whole30, zuppa toscana

Tried this recipe?Let us know how it was!

Don’t forget to Pin this Dairy-Free and Whole30 Zuppa Toscana recipe for later!

Other Paleo and Whole30 Soups and Chilis

Soups

• Paleo and Whole30 Chicken Tortilla Soup
• Paleo and Whole30 Chicken Noodle Soup
• Keto Coconut Curry Chicken Soup, Paleo and Whole30
• Paleo & Whole30 Cabbage Beef Soup
• Paleo & Whole30 Creamy Chicken Tomato Soup
• Low Carb, Keto Pizza Soup – Whole30, Paleo Soup

Chilis

• Paleo and Whole30 Beefy Bacon Chili
• Paleo and Whole30 Apple Cider Chili
• Paleo and Whole30 White Chicken Chili
• Instant Pot Buffalo Chicken Chili, Paleo + Whole30
• Instant Pot Chili – Paleo and Whole30 Chili
• Paleo & Whole30 Leftover Turkey Chili
• Easy 8-ingredient Paleo & Whole30 Chili, Stovetop Chili
• Paleo & Whole30 Spiced Pumpkin Chili

Commonly asked questions for this Whole30 Zuppa Toscana

Is Italian sausage Whole30-compliant?

It can be. Most of the Italian sausage you find at the big grocery chains are not Whole30-compliant. This goes for many spice blends, most chicken broth, and almost all other processed meats as well. There are some brands out there that are, but you have to check the ingredients list. At the time of this posting, Whole Foods 365 Pork Mild Italian Sausage lists their ingredients as Pork, Water, Sea Salt, Vinegar, Spices (Fennel, Black Pepper), Dehydrated Garlic, Rosemary Extract and Lemon Juice Concentrate.

How long is Zuppa Toscana good for? 

You can store this Whole30 Zuppa Toscana soup in the fridge for 3-4 days. Make a big batch so you can freeze leftovers!

Can you freeze Zuppa Toscana soup? 

Yes. Store this Whole30 Zuppa Toscana for up to ninety days in the freezer for the best flavor. Label the soup with the date you freeze it so you’ll know when it’s expiration is near. Freezer burn is the worst.

Is Zuppa Toscana gluten-free? 

This Whole30 Zuppa Toscana is Whole30-compliant, dairy-free, grain-free and gluten-free.

What does the word Zuppa mean? 

Zuppa Toscana literally means “Tuscan Soup.” For the purpose of this article, we’re talking about Olive Garden’s Zuppa Toscana made predominantly with sausage, potatoes and kale.

Does kale freeze well in soup? 

If you make this Whole30 Zuppa Toscana with the sole intention of meal prepping and freezing, I would recommend not adding the kale until you are ready to eat it if that’s feasible. The kale is a nice, fresh and crunchy contrast to the soft potatoes and crumbled sausage, and I like to leave it barely wilted. However, if you are going for no-fuss meal prep, freezing the kale will still give you the flavor, many of the nutrients and some nice texture.

Do potatoes have gluten? 

Real, whole, fresh potatoes do not contain gluten; however, beware of “potatoes” in any other form you order at a restaurant because you never know what may be added to them. 

Can you freeze soup in Ziploc bags? 

Yes. Allow the soup to cool and ladle evenly into Ziploc freezer bags labeling the bag with the date frozen and squeezing out the excess air. Store flat in the freezer to save space. Be sure to use bags meant for freezer storage.

Can I freeze soup in Mason jars? 

Yes, you can store this Zuppa Toscana in Mason jars. Be sure the soup is cooled before adding it to the jars and make sure to leave extra space it the jars. Liquids expand when they freeze. If there isn’t enough room or if the liquid is too hot, the jars will shatter.

What foods are Whole30-compliant? 

This Whole30 Zuppa Toscana is the perfect meal for anyone looking for a dairy-free, healthy alternative. With a rich, creamy broth and bold flavors, this soup is bound to become a family favorite.

Update 8/12/17:

I’ve gotten a lot of questions about what foods are Whole30-compliant and why some aren’t. I’m so happy to help, but I would definitely recommend reading the Whole30 books if you haven’t already. Knowledge really is power, especially when you’re just trying to make it through the workday and that 3 pm chocolate bar craving hits. You’ll know why you’re feeling the way you are and what you can do to squash it.

If you’re like me, a busy working mom with too much to do to sit down and stop everything to read a book, you should definitely check out Amazon’s Audible program. That’s how I found time to read It Starts With Food, by having it read to me. I love, love Audible.  I just recently purchased Food Freedom Forever with one of my monthly credits, and it’s another winner so far. I listen to it in the car to and from work and also while I’m cooking and doing chores.

A Note on Nutrition Facts

I am not a nutritional expert or medical professional. Nutritional information for my recipes are provided as a courtesy and are only an approximation. I cannot guarantee the accuracy of any nutritional information provided for any recipe on this site. Erythritol and monk fruit carbs are not included in the nutritional information as they have been shown to have a low impact on blood sugar. Those with Diabetes or other health-related issues may need to calculate net carbs differently. If you need help managing or calculating carbs, ask your doctor or dietician for guidance. Net carbs provided are the total carbs less fiber and sugar alcohols. For the most accurate nutritional information, please calculate with your own specific ingredients using a program like Carb Manager or My Fitness Pal.

Copyright Notice

Unauthorized use and/or duplication of this material without express permission from this site’s owner, Kristi Barnes, is strictly prohibited. 

Excerpts and single photos may be used provided full credit is given to www.farmsteadchic.com with a link back to the original content.

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