Healthy 21 Day Fix Zuppa Toscana: Dairy-Free & Gluten-Free (Instant Pot or Stove Top)
This 21 Day Fix Zuppa Toscana is a dairy-free, gluten-free, and FIX-approved take on the beloved Italian soup, making it a perfect addition to your healthy eating plan. Whether you prefer the speed of an Instant Pot or the traditional method of a stove top, this recipe is designed for ease without compromising on flavor. Get ready to enjoy a hearty, comforting, and guilt-free meal that tastes absolutely incredible! This post contains affiliate links for products I am obsessed with, helping you find my favorite kitchen essentials.
The Unexpected Journey to a Healthy Zuppa Toscana
As a food blogger, my list of recipes to create and share is always growing. Yet, for a long time, the incredibly popular Zuppa Toscana was never on it. It’s challenging to put a unique spin on a recipe that has already captured the hearts (and Pinterest boards) of so many. I often prefer to explore less-trodden culinary paths. However, destiny, in the form of my husband’s enthusiastic taste buds, had other plans.
The turning point came after he attended a small gathering at a friend’s house. He returned home raving about an “amazing chili” he had tried and immediately tasked me with recreating it. His description of this mysterious “chili” didn’t quite fit the typical profile. He recalled ingredients like gnocchi, roasted red pepper, kale, chicken broth, and a generous amount of heavy cream. My culinary detective skills immediately kicked in, and after a quick search, I was pretty sure his “chili” was, in fact, a version of Zuppa Toscana – likely the heavenly one from the blog Gimme Some Oven, which I’d seen before.
With his birthday just around the corner, I decided it was the perfect occasion to surprise him. I agreed to make the soup, but with a few necessary adjustments to accommodate our family’s dietary needs. This commitment set me on a path to transform a beloved classic into a healthy, allergen-friendly masterpiece.
Crafting a Dairy-Free, Gluten-Free, and FIX-Approved Version
The original Zuppa Toscana, while delicious, typically relies on heavy cream and often includes ingredients that contain gluten, like gnocchi. For my family, particularly my son who loves soup but has dairy and gluten sensitivities, these ingredients were a no-go. This meant I had to get creative with my substitutions to ensure everyone could enjoy this comforting meal without any issues.
My first major swap was for the heavy cream. I immediately thought of using Culinary Coconut Milk from So Delicious. This full-fat coconut milk provides a rich, creamy texture without any dairy, making it an excellent alternative for achieving that classic Zuppa Toscana lusciousness. It imparts a subtle sweetness and depth that truly complements the savory flavors of the soup, and it’s a fantastic way to keep the recipe dairy-free and plant-based friendly.
Next on the list was the gnocchi. While I adore gnocchi and even have homemade gluten-free gnocchi on my “to-make” list, I couldn’t find a suitable gluten-free store-bought option that didn’t come with a lengthy list of additives. To keep the recipe simple, wholesome, and genuinely gluten-free, I opted for diced potatoes. Potatoes provide a wonderful heartiness and absorb the broth’s flavors beautifully, offering a satisfying texture that perfectly complements the other ingredients. Plus, they are a fantastic source of energy and nutrients.
A Family Favorite is Born: The Taste Test
My husband, ever the adventurous eater, readily agreed to my proposed changes. Despite my initial nervousness, I held onto hope that this modified Zuppa Toscana would still live up to his memory of that “chili.” The moment of truth arrived, and to my immense relief, it was a resounding success! Even with the dairy-free and gluten-free adjustments, he enthusiastically devoured several bowls, declaring it just as amazing as the original. The potatoes, in particular, were a hit, adding a wonderful bulk and absorbing the rich flavors of the broth and spices. While I still plan to experiment with gluten-free gnocchi someday, the potatoes proved to be a fantastic, comforting alternative for this iteration.
Beyond its incredible taste, this soup also boasts a stunning visual appeal. The vibrant reds of the roasted peppers and the deep greens of the kale pop beautifully against the golden hue of the broth. I’m already planning to make this Zuppa Toscana for Christmas Eve – it’s festive, hearty, and perfect for a cozy holiday meal!
Instant Pot vs. Stovetop: Your Choice for Easy Cooking
One of the best features of this healthy Zuppa Toscana recipe is its versatility in cooking methods. Whether you’re a fan of the quick convenience of an Instant Pot or prefer the traditional hands-on approach of the stovetop, you can achieve fantastic results with this recipe.
Instant Pot Method: Speed and Simplicity
The Instant Pot truly shines for recipes like this. It significantly cuts down on cooking time, allowing you to have a delicious, homemade meal on the table in under 30 minutes. The sauté function lets you brown your sausage and soften your onions and garlic right in the pot, minimizing cleanup. The pressure cooking then tenderizes the potatoes perfectly, infusing them with flavor in a fraction of the time it would take on the stove. This method is perfect for busy weeknights when you need a wholesome meal without the long cook times.
Stovetop Method: Classic Comfort and Control
If you don’t have an Instant Pot or simply prefer the classic cooking experience, the stovetop method is just as effective and equally delicious. Using a large Dutch oven or saucepan, you’ll build layers of flavor by sautéing the ingredients and then simmering the soup until the potatoes are tender. This allows for more hands-on control, letting you adjust the heat and monitor the soup’s progress as it slowly melds into a fragrant, satisfying dish. Both methods are straightforward and deliver an exceptionally flavorful Zuppa Toscana.
Customizing Your Healthy Zuppa Toscana: Tips & Variations
This Zuppa Toscana recipe is incredibly flexible, allowing for various customizations to suit your taste and dietary preferences. For the sausage, I recommend using spicy chicken or turkey sausage to keep it lean and flavorful. However, feel free to use sweet Italian sausage or even ground chicken or turkey with added Italian seasoning and a pinch of red pepper flakes for heat. If you’re not on a specific eating plan, pork sausage is also a delicious option.
Regarding vegetables, kale is a fantastic choice for its nutritional benefits and ability to hold up well in soup. If you want more greens, don’t hesitate to add an extra cup or two of chopped kale – it will wilt down beautifully. Spinach can also be used, but add it closer to the end of cooking as it wilts much faster. Other vegetables like diced carrots, celery, or zucchini could also be incorporated for added nutrients and texture. For extra fiber and a different flavor profile, consider adding a can of drained and rinsed cannellini beans.
Serving this soup is a joy on its own, but it also pairs wonderfully with a side salad or a slice of gluten-free crusty bread for dipping. A sprinkle of fresh basil not only adds a burst of color but also a fresh, aromatic finish that elevates the entire dish. Don’t forget to taste and adjust the seasoning – the salt content can vary depending on your sausage and chicken stock, so always adjust to your preference.
Nutritional Benefits and Program Compatibility (21 Day Fix, WW)
This healthy Zuppa Toscana is more than just delicious; it’s packed with wholesome ingredients that make it a fantastic choice for various healthy eating plans. By opting for lean chicken or turkey sausage, lots of vegetables like kale and roasted red peppers, and nutrient-dense potatoes, we’ve created a meal that is satisfying and beneficial for your body.
For those following the 21 Day Fix program, this soup is a dream! It’s rich in lean protein from the sausage, packed with healthy carbs from the potatoes, and loaded with fiber and vitamins from the kale and peppers. The coconut milk provides healthy fats, making it a well-balanced meal. Refer to the detailed container counts below to easily track your macros. If you want to increase your green container count, simply add more kale!
If you’re tracking with WW (Weight Watchers), this recipe is also a smart choice. By using a leaner protein and the right amount of coconut milk, you can enjoy a hearty and flavorful soup that fits within your daily points. I’ve provided point calculations using 1/3 cup of full-fat coconut milk to help you stay on track. This soup is a testament to how flavorful and comforting healthy eating can be.
So, whether you’re a seasoned Zuppa Toscana enthusiast or a newbie to this delightful soup, I highly encourage you to try this dairy-free, gluten-free, and FIX-approved version. It’s truly a game-changer for healthy comfort food. I absolutely love seeing your culinary creations, so please share your posts on social media and tag me!
Zuppa Toscana (Healthy & FIX-Approved)
Pin Recipe
Ingredients
- 2 teaspoons olive oil
- 1 1/3 lb spicy chicken or turkey sausage casing removed
- 1/2 large onion diced (or 1 small onion, diced)
- 3 cloves garlic minced
- 3 cups cubed baby potatoes I left the skin on
- 1/2 cup roasted red peppers drained and diced
- 4 cups organic low sodium chicken stock (can sub broth)
- 3 cups chopped kale you can add more if you want
- 1/3 – 2/3 cup full fat coconut milk I used 2/3 cup; 1/3 cup for WW
- Salt
- Crushed red pepper
- Fresh basil for garnish optional
Instructions
Instant Pot:
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Set Instant Pot to saute and let it get hot. Add two tsp of olive oil and saute onions for a few minutes, until they begin to soften.
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Add sausage from casing and cook through, using a spoon to break up into smaller pieces. Add garlic and cook for an additional minute.
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Add in roasted red peppers, potatoes, and chicken stock. Place lid on the Instant Pot and set to manual for ten minutes.
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After cook time, do a quick release, then open lid carefully after it unlocks. Stir in kale and coconut milk. Set to saute again and allow kale to fully wilt, then set to keep warm.
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After it cools enough, taste the soup and if you want more spice, add some crushed red pepper. Add salt if necessary, although I felt it was salty enough from the sausage and the stock. Garnish with fresh basil if you want to and enjoy!
Stovetop:
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In a large dutch oven or sauce pan on medium low, add two tsp of olive oil and saute onions for a few minutes, until they begin to soften.
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Add sausage from casing and cook through, using a spoon to break up into smaller pieces. Add garlic and cook for an additional minute.
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Add in roasted red peppers, potatoes, and chicken stock and increase heat to medium high. Bring to a boil. Then reduce heat to medium low and simmer until potatoes are fork tender.
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Stir in kale and coconut milk and allow kale to fully wilt. Remove from heat.
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After it cools enough, taste the soup and if you want more spice, add some crushed red pepper. Add salt if necessary, although I felt it was salty enough from the sausage and the stock. Garnish with fresh basil if you want to and enjoy!
Notes
WW: 7 points (per serving) [Calculated using 1/3 cup full fat coconut milk]
Nutrition
