
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.
Ingredients
- •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
- 1Fry the sausage in a heavy based pot or Dutch oven over medium-high heat while breaking up the meat with the end of your wooden spoon. When browned, and cooked through (about 10 minutes), drain most of the oil, leaving about 1 teaspoon of drippings in the pot. Transfer sausage meat to a plate.
- 2Cook the bacon in the same pot/Dutch oven over medium heat until crispy (about 10 minutes). Drain, leaving about 2 teaspoons of drippings in the pot. Transfer cooked bacon to the plate with the sausage meat.
- 3Sauté onions in the pot and cook until soft and translucent (about 5 minutes). Add the garlic and cook for 1 minute, until fragrant.
- 4OPTIONAL: Add the wine and let reduce to half (about 2 minutes).
- 5Increase heat to high, pour in the chicken broth and bring to a boil. Season broth with crushed bouillon, salt, pepper, fennel and chili flakes. Add the potatoes and boil until fork tender (about 10 minutes).
- 6Reduce heat to medium. Stir in the heavy cream, cooked sausage, bacon and kale. Let simmer for 2 minutes, until kale leaves have softened.
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
AI Swap Engine
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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.



