PF
Close-up of a dining table set outdoors with Italian cuisine, featuring wine, coffee pot, and pastries.
Stovetop~45 minComplexity

Zuppa Toscana

This Zuppa Toscana delivers 23g protein and 568 calories per serving — a warming, protein-rich soup that scales across 6 servings. Quick stovetop prep makes this a reliable option when you need a complete meal sorted in minimal time. Built for lifters who prep soups as high-protein, high-volume meals that satisfy between training sessions.

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Ingredients

6 servings
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Italian Pork Sausage(454g)
  • Bacon(113g)
  • Yellow Onion
  • Garlic(360g)
  • Wine, White, Dry(120g)
  • Low Sodium Chicken Broth
  • Potato, Russet, Baked, Flesh Only
  • Beef bouillon cube
  • 1/2 teaspoon salt
  • 1/4 teaspoon cracked pepper
  • Fennel Seeds, Dried(5g)
  • Red pepper flakes(5g)
  • Half and half cream(360g)
  • Kale(720g)
  • Parmesan Cheese(15g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Cornstarch(15g)

Instructions

  1. 1Brown the Italian pork sausage in a heavy-based pot or Dutch oven over medium-high heat, breaking it apart with a wooden spoon as it cooks, for 8–10 minutes until no longer pink and cooked through. Drain most of the oil, leaving about 1 teaspoon of drippings in the pot. Transfer the sausage to a plate.
  2. 2Cook the pork bacon in the same pot over medium heat for 8–10 minutes until crispy and golden brown. Drain, leaving about 2 teaspoons of drippings in the pot. Transfer the bacon to the plate with the sausage.
  3. 3Sauté the onion in the pot over medium heat for 4–5 minutes until soft and translucent. Add the fresh garlic and cook for 1 minute until fragrant.
  4. 4Pour in the white wine and simmer over medium-high heat for 2–3 minutes until reduced by half, then increase heat to high and add the chicken broth, beef bouillon cube, fennel seeds, and red pepper flakes. Bring to a boil.
  5. 5Add the russet potatoes and boil over high heat for 9–12 minutes until fork-tender and no resistance when pierced.
  6. 6Reduce heat to medium, stir in the half and half cream, cooked sausage, cooked bacon, and kale. Simmer for 2–3 minutes until the kale is wilted and tender.
  7. 7Stir in the grated Parmesan and cornstarch (mixed with 1 tablespoon water if needed) to thicken slightly if desired. Simmer for 1 minute until the soup reaches your preferred consistency.
  8. 8Divide the soup evenly into 6 airtight containers while hot, leaving ½ inch of headspace. Cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

568

calories

23g

protein

38g

fat

Carbohydrates
34g
Saturated fat
14.1g
Sodium
725 mg
Dietary fiber
6.8g

6 servings per batch · ~364g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Zuppa Toscana have per serving?

Each serving contains 23g of protein with 568 calories total. The macro split is 38g fat and 34g carbs, making it a moderate-protein option that fits well into balanced meal prep rotations.

How long does Zuppa Toscana take to make?

This recipe qualifies as quick prep and yields 6 servings in one stovetop session, so you can batch multiple days of lunches or dinners in minimal active kitchen time.

Is Zuppa Toscana good for fat loss?

At 568 calories and 23g protein per serving, this soup works better as a side or lighter meal option rather than a primary fat-loss entrée—you'd want to pair it with additional protein sources to hit macro targets during a cut.

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