Yum! Creamy, rich, and deeply comforting, this Creamy Tuscan Sausage & Sun-Dried Tomato Soup proves that healthy soups can be serious protein powerhouses! Packing 20g of protein and only 10g of net carbs per serving, this gluten-free Tuscan bowl combines savory turkey sausage, earthy sliced mushrooms, tangy sun-dried tomatoes, and fresh spinach in a rich, velvety parmesan broth.
Why You’ll Love This Recipe
20g Protein & Low-Carb: Lean turkey sausage and a rich parmesan broth pack massive macros while staying strictly gluten-free and keto-friendly.
Italian Restaurant Comfort: Sun-dried tomatoes, garlic, Italian herbs, and melted parmesan deliver deep Tuscan flavor in every ladle.
Quick 30-Minute One-Pot Meal: Fast stovetop prep with minimal cleanup, making it the ultimate cozy weeknight dinner!
Essential Kitchen Equipment
Large Dutch Oven or Heavy Soup Pot: Perfect for browning the sausage, sautéing mushrooms, and simmering the creamy broth evenly.
Soup Ladle: For serving generous, hot portions into bowls.
Ingredients
1 lb (450g) Mild Italian turkey sausage (casing removed)
8 oz (225g) Cremini or button mushrooms, sliced
1/2 cup Sun-dried tomatoes in oil (drained and chopped)
3 cups Fresh baby spinach or chopped kale
1 small Yellow onion, diced
3 cloves Garlic, minced
4 cups Low-sodium chicken broth
1/2 cup Light cream or unsweetened almond milk blended with 1/2 cup nonfat Greek yogurt
1/2 cup Parmesan cheese, freshly grated (plus extra for topping)
1 tbsp Olive oil
1 tsp Italian seasoning
1/2 tsp Red pepper flakes (optional, for heat)
1/2 tsp Salt
1/4 tsp Black pepper
Fresh chopped parsley for garnish
Step-by-Step Instructions
1. Brown the Sausage: Heat 1 tablespoon of olive oil in a large Dutch oven over medium-high heat. Add the turkey sausage and diced onion, breaking up the meat with a wooden spoon. Cook for 5 to 7 minutes until browned and fully cooked.
2. Sauté Mushrooms & Garlic: Add the sliced mushrooms, minced garlic, and chopped sun-dried tomatoes to the pot. Sauté for 3 to 4 minutes until the mushrooms soften and become fragrant.
3. Simmer Broth: Season with Italian seasoning, red pepper flakes, salt, and black pepper. Pour in the 4 cups of chicken broth, stirring well to deglaze the bottom of the pot. Bring to a boil, then reduce heat to medium-low and simmer uncovered for 10 minutes.
4. Wilt Greens & Make it Creamy: Stir in the fresh baby spinach (or kale) and simmer for 2 minutes until completely wilted. Reduce heat to low, then whisk in the light cream (or Greek yogurt blend) and 1/2 cup of freshly grated parmesan cheese until smooth and melted.
5. Garnish & Serve: Ladle into warm bowls, top with extra grated parmesan cheese and fresh chopped parsley, and enjoy hot!
Chef’s Tips
Prevent Yogurt Curdling: If using Greek yogurt to boost protein instead of cream, whisk it with a cup of warm broth in a separate bowl to temper it before pouring it into the pot over low heat!
Blot Sun-Dried Tomatoes: Pat the sun-dried tomatoes dry with paper towels after draining to control the amount of added oil in your soup.
Nutritional Breakdown (Per Serving / Yields 4 Bowls)
Servings: 4 bowls
Calories: ~260 kcal
Protein: 20g
Net Carbs: 10g
Fat: 14g
Frequently Asked Questions (FAQ)
Can I make this soup ahead of time for meal prep?
Yes! Store leftover soup in an airtight container in the refrigerator for up to 3 to 4 days. Reheat gently over low heat on the stovetop—avoid boiling so the creamy cheese broth stays perfectly smooth!