High-Protein Tuscan White Bean & Sausage Soup
Enjoy this creamy, hearty Tuscan White Bean & Sausage Soup! High in protein, low in carbs, gluten-free, and perfect for meal prep. A healthy comfort food packed with Italian flavors, greens, and wholesome ingredients.
Why You’ll Love This Recipe:
Protein-packed, low-carb comfort meal
Ideal for busy weeknights, meal prep, or a cozy dinner
Creamy, flavorful, inspired by classic Italian flavors but healthier and nutrient-dense
Benefits:
High in protein for muscle support and satiety
Low-carb, suitable for keto or weight management
Gluten-free and adaptable to dairy-free options
Packed with fiber-rich beans and nutrient-dense greens
Comforting and filling without excess calories
Servings & Timing:
Servings: 6
Prep Time: 10 min
Cook Time: 35 min
Total Time: 45 min
Ingredients:
1.5–2 lbs lean Italian chicken or turkey sausage
1 medium onion, diced
1 carrot, diced
2 celery stalks, diced
1 tsp Italian seasoning
½–1 tsp Calabrian chili (optional)
4 garlic cloves, minced
1 tsp fresh thyme
1 tsp fresh rosemary
2 tbsp tomato paste
5 cups low-sodium chicken broth
1 can (15 oz) cannellini beans, drained and rinsed
Parmesan rind (optional)
1 bay leaf
½ cup julienned sun-dried tomatoes
½ cup freshly grated parmesan
½ cup half-and-half OR ½ cup plain Greek yogurt
1–2 cups spinach or kale
Lemon juice, to taste
Instructions:
1. Cook the Vegetables:
Heat 1 tbsp oil from sun-dried tomatoes. Sauté onion, carrot, and celery. Season with salt, pepper, Italian seasoning, and optional chili. Cook 5–6 min until softened.
2. Brown the Sausage:
Push vegetables aside and brown sausage in the center. Break into small crumbles and cook thoroughly. Mix with veggies.
3. Add Garlic & Herbs:
Stir in garlic, thyme, and rosemary. Cook 1 min until fragrant.
4. Toast Tomato Paste:
Add tomato paste to the pot center. Cook 1–2 min until deep red for extra umami flavor.
5. Add Broth & Beans:
Add chicken broth, cannellini beans, parmesan rind, and bay leaf. Simmer 20 min to meld flavors.
6. Finish the Soup:
Remove bay leaf and parmesan rind. Add sun-dried tomatoes, parmesan, half-and-half (or tempered Greek yogurt), and greens. Cook until wilted.
7. Serve:
Finish with lemon juice, cracked black pepper, and extra parmesan.
Nutrition Facts (Per Serving):
Calories: 340 kcal
Protein: 33g
Carbs: 14g
Net Carbs: 10g
Fat: 16g
Fiber: 4g
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