Low FODMAP Zuppa Toscana – This soup is, hands down, my favorite restaurant soup. It’s perfectly savory, slightly salty with delicious morsels of bacon. Eating it sends me back to my gluten-laden high school days of eating unlimited soup, salad and bread sticks at Olive Garden. That means serious, pure bliss for this lady! When I first started cooking at the start of my college life, this soup and Chicken Noodle were the only soups in my rotation. I haven’t made this soup since before I went low FODMAP, so I adapted this 6-serving recipe to be FODMAP friendly!
Just so you know! This post may contain affiliate links, meaning I may earn a small commission when you click on links and make a purchase, at no additional cost to you. However, rest assured that I would never mention or recommend any specific products that I don’t use and love myself!
What You’ll Need
Knife & Cutting Board – To prep vegetables.
Measuring Cups
Instant Pot
Wooden Spatula – For sautéing and stirring.
Ladle & Bowls – For serving.
Ingredient Notes
Garlic-Infused Olive Oil and Green Onion Tips – FODMAP-friendly garlic-infused oil and green onion tips are the base of almost all of my low FODMAP savory dishes to give depth and incredible flavor! Not all garlic-infused oil is low FODMAP! If store-bought, be sure that your oil is clear of these ingredients: “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor.” More on that in this article by FODMAP Everyday. My favorite garlic-infused olive oil is by Garlic Gold, which I purchase in bulk off of Amazon for the cheapest per-bottle price. You can also purchase a single bottle if you want to try it out first.
Hot Italian Sausage – If using store-bought, watch out for hidden FODMAPs! My favorite hot Italian sausage brand is by Perdue Farms, and is available at my local grocer. Hopefully you can find your go-to as well!
Yukon Gold Potatoes – As a complex carbohydrate, these buttery potatoes add a satiating factor to the soup.
Curly Kale & Celery – Celery is low FODMAP in modest servings. Both kale and celery add fiber and texture, along with their distinct green flavors to contrast with all the heavier and savory elements!
Low FODMAP Chicken Stock – I like to use Fody’s Chicken Soup Base or Whole Food’s 365 Organic Chicken Broth. Both are low FODMAP options! Although it is more pricey, Gourmend is also a good quality Low FODMAP option.
Red Pepper Flakes – Although these are optional, red pepper flakes help give this soup their subtle kick!
Unsweetened Coconut Milk or Lactose Free Milk – Also optional! I’ve had it without, but is it Zuppa Toscana if it’s not creamy? If you use coconut milk, it does give the soup a subtle coconut flavor.
Grated Parmesan and Bacon – The little salty bits of bacon and Parmesan round out the rest of the flavors.
Looking for other cozy soups? Try my Basil Pesto, Kale & Artichoke Soup! Or my Instant Pot Chicken Tortilla Soup.
If you make this Low FODMAP Zuppa Toscana, be sure to leave a comment, give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes. And I’d love to know if you enjoy them as much as I do!
Low FODMAP Instant Pot Zuppa Toscana
Equipment
- Instant Pot
Ingredients
- 1 tbsp garlic infused olive oil
- 5 stalks green onion green tips chopped and white part reserved in single pieces
- ¾ lb hot Italian sausage casing removed
- 4 small Yukon gold potatoes skinned and chopped into cubes
- 1 stalk celery diced
- 6 cups chicken stock
- 1 pinch red pepper flakes
- salt and pepper to taste
- ¾ cup unsweetened coconut milk or lactose free whole milk
- 1 bunch kale stemmed removed and roughly chopped
- ½ cup grated parmesan
- 4 strips cooked bacon chopped
Instructions
- Set Instant Pot to saute function. Heat garlic olive oil and saute white part of green onion until brown on all sides to infuse flavor, about 2 minutes. Remove from oil and discard.
- Brown Italian sausage in Instant Pot on all sides, about 5 minutes. Mix in potatoes, green onion tips and celery. Cook for another 2 minutes before turning off the Instant Pot.
- Add chicken stock and red pepper flakes to Instant Pot. Ensure steam valve is sealed and set Instant Pot to pressure cook on high for 8 minutes. Once the 8 minutes are complete, quick release the pressure.
- Set Instant Pot to saute function and add milk, kale and parmesan. Stir and continue to heat until kale is wilted and cooked through, about 10 minutes. Turn off Instant Pot and stir in cooked bacon.
- Serve with extra parmesan, bacon and/or red pepper flakes if desired.
Notes
- If starting with raw bacon, I like to cook it by placing it in a baking dish in a single layer. Place in cold oven for 15 minutes after setting to 400°F. For a little extra flavor, pour a bit of bacon grease into the Instant Pot before cooking the Italian sausage.
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- Make sure your Italian sausage doesn’t have any high FODMAP ingredients.
- Adjust your added salt based on the chicken stock you’re using. I use FODY’s chicken stock base which I find is more salty than using my go-to low FODMAP liquid chicken stock (Whole Foods’ 365 brand).
- Coconut milk does give a slight flavor, but it’s very subtle. Use lactose free milk if that isn’t your jam.
Did you make this recipe?
Tag @thefodmapfactor on Instagram and hashtag it #thefodmapfactor. <3
