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LOW-SODIUM ZUPPA TOSCANA (BONE BROTH + KALE)

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Jenna
🥬 LOW-SODIUM ZUPPA TOSCANA (BONE BROTH + KALE)Cozy • High-Protein • Comfort Food
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🥬 LOW-SODIUM ZUPPA TOSCANA (BONE BROTH + KALE)
Cozy • High-Protein • Comfort Food

Recipe by Jenna
Servings

6

servings
Prep time

15

minutes
Cooking time

30

minutes
Calories

470

kcal

This is the cozy, creamy, salty-in-a-good-way soup vibe… without the sodium bomb. We’re swapping in low-sodium bone broth, using low-sodium bacon, and building that classic “Italian sausage” flavor with fennel seeds + red pepper flakes (aka the magic combo).

✨ About This Recipe
This is your “I want something warm and filling but I’m not trying to feel puffy tomorrow” soup.
Bone broth gives it that rich depth without needing a ton of salt, and the kale + potatoes make it feel hearty and real. The Kinder Garlic Butter & Herb seasoning is the cheat code that makes it taste like it simmered all day.

⚡ HEALTH BREAKDOWN (Estimated)
Per Serving:
Calories: ~470
Protein: 22–28g
Carbs: 35–45g
Fat: 25–32g
Fiber: 3–5g
Sodium: Lower than traditional (depends on bacon + sausage brand)

Highlights
✔ Comfort food without the bloat
✔ Bone broth = extra protein + flavor
✔ Classic Zuppa vibes
✔ Easy to meal prep

Ingredients

  • Soup Base

  • 1 lb ground mild Italian sausage (or turkey sausage if you want it lighter)

  • ½–1 tsp fennel seeds (this gives the sausage that legit Italian flavor)

  • 8 slices low-sodium bacon, diced (divided)

  • 1 medium yellow onion, diced

  • 2 cloves garlic, minced

  • 2 Tbsp flour (or cornstarch substitute)

  • 32 oz low-sodium bone broth (chicken bone broth)

  • 4 large russet potatoes, peeled + diced into ½-inch pieces

  • Cream + Greens

  • cup heavy cream (or half & half for lighter)

  • ½ bunch kale, de-stemmed + torn into bite-size pieces

  • Seasoning

  • Kinder Garlic Butter & Herb seasoning (to taste)

  • Pinch of red pepper flakes (optional but recommended)

  • Salt + pepper, to taste (go light at first — broth + bacon still bring flavor)

Directions

  • Brown the sausage
    Heat a large Dutch oven over MED-HIGH. Add a tiny drizzle of oil if needed. Cook sausage, crumbling it as it browns. While it cooks, add fennel seeds + red pepper flakes to build that Italian flavor. Drain and set aside.
  • Crisp the bacon
    In the same pot, cook diced low-sodium bacon until crisp. Remove bacon to a plate (save some for topping). Drain all but 1–1½ Tbsp of grease.
  • Sauté onion + garlic
    Add onion and cook 5 minutes until softened.
    Add garlic for the last 1 minute.
  • Thicken the base
    Sprinkle flour over the onion/garlic and stir until it coats everything.
  • Add broth + potatoes
    Slowly pour in low-sodium bone broth, stirring as you pour.Add diced potatoes and bring to a boil.
  • Simmer until tender
    Gently boil 15 minutes, or until potatoes are fork-tender.
  • Finish the soup
    Stir in:
    cooked sausage
    most of the bacon
    heavy cream
    kale
    Cook 5–10 minutes until kale is wilted and everything is cozy.
  • Season + serve
    Taste and season with:
    Kinder Garlic Butter & Herb seasoning (start with 1–2 tsp and adjust)
    pepper
    optional extra red pepper flakes
  • Top with remaining bacon and enjoy like the queen you are.

Notes

  • 🔥 Optional Upgrades
    More protein: add extra sausage or stir in Greek yogurt at the end (off heat)
    Even lower sodium: skip bacon topping + use no-salt-added broth
    Extra flavor without salt: splash of lemon + more fennel + black pepper
    Meal prep win: thickens even more overnight = better leftovers
    If you want, do a lighter macro version (turkey sausage + half & half + extra kale) that still tastes like the real thing.

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