I love this version of Zuppa Toscana because it delivers all the creamy, savory flavor of the traditional version but in a healthier way. Using sweet potatoes instead of white potatoes adds natural sweetness and extra nutrients, while coconut milk gives it a luxurious texture without dairy. It’s naturally gluten-free, easily made dairy-free, and full of vegetables that make it hearty enough for a complete meal. Plus, it’s quick to make and perfect for meal prep.
Ingredients
(Note: All ingredient amounts are listed in the recipe card below.)
1 tablespoon olive oil 1 cup diced yellow onion 1 cup diced carrots 1 pound ground Italian sausage (mild or hot) 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 gluten-free flour to keep GF) 5 cups chicken broth 4 cups peeled and chopped sweet potatoes (3 medium) 2 tightly packed cups shredded kale 1 (13.5-ounce) can full-fat coconut milk Parmesan cheese (optional, for serving)
Directions
I start by heating olive oil in a large pot over medium-high heat. I add the diced onions and carrots and sauté them for 5–7 minutes, until they’re soft and fragrant.
I push the veggies to the edges of the pan and add the ground Italian sausage in the center. I season it with salt, pepper, smoked paprika, and red pepper flakes (if I want extra spice). I cook the sausage, crumbling it as it browns. If there’s more than 1 tablespoon of grease, I drain the excess.
I add the minced garlic and sprinkle flour over everything. I stir constantly for 1 minute to let the flour cook slightly.
I slowly pour in the chicken broth while stirring and scraping the bottom of the pot to release all the flavorful bits.
Once all the broth is added, I stir in the chopped sweet potatoes. I increase the heat to high and bring the soup to a boil. Once boiling, I reduce the heat to low, cover the pot, and let it simmer gently for 15–20 minutes, or until the sweet potatoes are fork-tender.
I remove the lid and add the shredded kale and coconut milk, stirring to combine. I let the soup simmer for another 3–5 minutes until the kale wilts and everything is creamy and fragrant.
I taste the soup and adjust the seasoning as needed, then ladle it into bowls and top it with a light sprinkle of grated Parmesan if I’m not keeping it dairy-free.
Servings and Timing
This recipe makes about 6 servings and takes around 50 minutes total—25 minutes of prep and 25 minutes of cooking.
Variations
I sometimes swap sweet potatoes for white potatoes for a more traditional flavor or add diced zucchini for extra vegetables. For a richer texture, I use half-and-half instead of coconut milk (though that makes it no longer dairy-free). If I want extra heat, I use spicy Italian sausage and a bit more red pepper flakes. When I’m craving a plant-based version, I use vegetarian sausage and vegetable broth instead of chicken broth.
Storage/Reheating
I store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors deepen as it sits, making it even better the next day. To reheat, I warm it gently on the stove over medium heat until hot, stirring occasionally. I can also microwave individual servings for 1–2 minutes. I don’t recommend freezing it, as the coconut milk and sweet potatoes can change texture after thawing.
FAQs
Can I make this soup dairy-free?
Yes, it’s naturally dairy-free when made with coconut milk and no Parmesan cheese.
Can I make it vegetarian or vegan?
Absolutely. I use plant-based sausage and vegetable broth for a delicious vegan version.
Does it taste like coconut?
There’s a subtle coconut flavor, but it blends beautifully with the spices. If I prefer, I use half-and-half or cream instead.
Can I use regular potatoes?
Yes, I can replace sweet potatoes with russet or Yukon gold potatoes for a more classic Zuppa Toscana.
Can I freeze this soup?
I don’t recommend freezing it because the coconut milk may separate and the sweet potatoes can become mushy when thawed.
How do I make it spicier?
I use hot Italian sausage and increase the red pepper flakes for an extra kick.
Can I use kale substitutes?
Yes, I sometimes use spinach or Swiss chard—they wilt faster and taste great too.
Can I use pre-cooked sausage?
Yes, I simply slice and heat it with the vegetables before adding the broth.
How can I thicken the soup?
I simmer it uncovered for a few extra minutes, or mash some of the sweet potatoes to naturally thicken the broth.
What should I serve with it?
I love serving it with crusty bread, garlic toast, or a simple green salad.
Conclusion
This Healthy Zuppa Toscana is my go-to comfort soup when I want something creamy, hearty, and nourishing. I love how the sweet potatoes and coconut milk create a naturally rich texture without feeling heavy, and the sausage and kale add the perfect balance of flavor. It’s an easy, one-pot meal that feels both cozy and wholesome—ideal for weeknights, meal prep, or whenever I want a comforting bowl of goodness.
A lighter, wholesome twist on the classic Italian soup, this Healthy Zuppa Toscana is creamy, hearty, and full of flavor. Made with Italian sausage, sweet potatoes, kale, and coconut milk, it’s comforting, nourishing, and naturally gluten-free and dairy-free.
Total Time:50 minutes
Yield:6 servings
Ingredients
1 tablespoon Olive oil
1 cup Diced yellow onion
1 cup Diced carrots
1 pound Ground Italian sausage (mild or hot)
1 teaspoon Salt
1/2 teaspoon Black pepper
1 teaspoon Smoked paprika
1/8 teaspoon Red pepper flakes (optional)
1 tablespoon Minced garlic
2 tablespoons Flour (or gluten-free flour)
5 cups Chicken broth
4 cups Peeled and chopped sweet potatoes (about 3 medium)
2 tightly packed cups Shredded kale
1 (13.5-ounce) can Full-fat coconut milk
Parmesan cheese (optional, for serving)
Instructions
Heat olive oil in a large pot over medium-high heat. Add diced onion and carrots and sauté for 5–7 minutes, until soft and fragrant.
Push vegetables to the edges of the pot and add Italian sausage to the center. Season with salt, pepper, smoked paprika, and red pepper flakes. Cook, crumbling the sausage as it browns. Drain excess grease if needed.
Add minced garlic and sprinkle flour over the mixture. Stir constantly for 1 minute to cook the flour.
Slowly pour in the chicken broth while stirring, scraping the bottom of the pot to release any browned bits.
Stir in chopped sweet potatoes. Bring to a boil, then reduce heat to low, cover, and simmer for 15–20 minutes, or until sweet potatoes are tender.
Remove lid and stir in shredded kale and coconut milk. Simmer for 3–5 minutes, until the kale is wilted and the soup is creamy.
Taste and adjust seasoning as needed. Serve warm with a sprinkle of Parmesan if desired.
Notes
Substitute sweet potatoes with white potatoes for a traditional flavor.
Use spicy Italian sausage for extra heat.
For a vegan version, use plant-based sausage and vegetable broth.
Spinach or Swiss chard can replace kale for a softer texture.
Refrigerate leftovers for up to 4 days; avoid freezing due to coconut milk separation.
