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I'm pleased to introduce a very talented low-carb foodie and blogger: Sarah of The Primitive Palate. When I came across her recipe for low-carb gnocchi, I couldn't believe how easy and delicious it was! Sarah agreed to guest post for me and created another delicious keto-friendly recipe inspired by Italian cuisine: Zuppa Toscana (Gnocchi Soup with Sausage & Kale).
Hands down, my favorite winter food is soup. It’s warm, filling and surprisingly so very simple to make. It’s also a great way to get rid of various veggie scraps and leftovers cluttering up your refrigerator!
This soup features a favorite from my blog, Keto Garlic Gnocchi! It’s a low-carb version of the traditional Italian favorite, Zuppa Toscana. It also packs a nutrient punch with everyone’s favorite powerhouses: bone broth & kale. Usually, I make a big batch of gnocchi dough, form and freeze them. Then I can just thaw what I need, when I need it!
This recipe is enough for 4-6 servings depending on how hungry you are. If you opt for 6 servings, the net carbs per serving will drop to 5.8 grams. One batch of Keto Garlic Gnocchi makes 2 servings which are used in this recipe to make 4 servings of soup. 1 serving of gnocchi is 6.2 g net carbs, 1/2 serving is 3.1 g net carbs.
Hands-on Overall
Serving size about 2 cups/ 480 ml
Nutritional values (per serving, about 2 cups/ 480 ml)
Net carbs9.7 grams
Protein36.8 grams
Fat70.7 grams
Calories828 kcal
Calories from carbs 5%, protein 18%, fat 77%
Total carbs11 gramsFiber1.3 gramsSugars3.9 gramsSaturated fat31 gramsSodium1,600 mg(70% RDA)Magnesium175 mg(44% RDA)Potassium1,004 mg(50% EMR)
Ingredients (makes 4 servings)
Keto gnocchi:
- 2 cups shredded, low moisture, part skim mozzarella (226 g/ 8 oz)
- 3 egg yolks
- 1 tsp granulated garlic
- butter & olive oil for sautéing
Soup:
- 1 pound ground spicy Italian sausage (450 g/ 15.9 oz)
- 1 small onion, diced (70 g/ 2.5 oz)
- 2 cloves garlic, minced
- 4 cups bone broth, chicken stock or beef stock (1 quart/ 1 L) - you can make your own
- 1 red medium pepper, diced (120 g/ 4.2 oz)
- 1 cup chopped kale or frozen kale (70 g/ 2.4 oz)
- 1/2 cup heavy cream (120 ml/ 4 fl oz)
- sea salt and freshly cracked black pepper
- Optional: Parmesan cheese, chopped parsley & crumbled bacon for topping
Instructions
- Make the Keto Garlic Gnocchi. Place cheese and garlic in a microwave safe bowl and toss around to combine. Melt cheese in microwave for about 1 minute. Fold in one egg yolk at a time until a homogeneous dough forms. Portion dough into 4 balls. Chill in refrigerator for at least 10 minutes.
- Lightly grease a piece of parchment (and your hands-it helps from sticking!) and roll out each ball into a long log. Slice each log into 1-inch (2.5 cm) pieces.
- Heat a large non-stick pan on medium-high heat. Add a tablespoon of butter and a tablespoon of oil to pan.
Add gnocchi and sauté each side for about 1-2 minutes, until golden brown.
- Make the soup. Heat a large stockpot or dutch oven over medium-high heat. Add sausage, onion and garlic. Cook over until the sausage is completely browned, stirring occasionally and breaking up the sausage with a spoon. Drain out as much of the excess grease as possible.
- Add in the bone broth and diced red peppers to the pot and bring the mixture to a simmer. Reduce heat to medium-low and add the kale and cook for an additional 5 minutes. Add gnocchi & cream and stir to combine.
- Season to taste with salt and pepper. Garnish and serve warm.
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Ingredient nutritional breakdown (per serving, about 2 cups/ 480 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Sausage, Italian, pork, raw |
| 0.7 g | 16 g | 35.2 g | 389 kcal |
| Onion, white, fresh |
| 1.3 g | 0.2 g | 0 g | 7 kcal |
| Beef bone broth, beef stock |
| 0.5 g | 3.6 g | 3 g | 40 kcal |
| Peppers, red bell, fresh |
| 1.2 g | 0.3 g | 0.1 g | 9 kcal |
| Kale, fresh |
| 1.1 g | 0.5 g | 0.1 g | 7 kcal |
| Mozzarella cheese (low moisture, for pizza) |
| 3.2 g | 13.4 g | 11.2 g | 167 kcal |
| Egg yolk, fresh |
| 0.5 g | 2 g | 3.4 g | 41 kcal |
| Garlic powder, spices |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 2.9 g | 25 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 3.4 g | 30 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.8 g | 0.6 g | 11.4 g | 110 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 2 cups/ 480 ml |
| 9.7 g | 36.8 g | 70.7 g | 828 kcal |
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