Healthy Zucchini Tomato Italian Sausage Soup
Light but hearty soup with zucchini, tomatoes and lean Italian sausage. Great for batch-cooking and meal prep.
Healthy Zucchini Tomato Italian Sausage Soup
Light but hearty soup with zucchini, tomatoes and lean Italian sausage. Great for batch-cooking and meal prep.
Nutrition Per Serving
Need different macros? Use our free Calorie & Macro Calculator
Ingredients
- 400 g Italian sausage (lean)
- 300 g (2 medium) Zucchini
- 400 g Canned diced tomatoes
- 500 ml Chicken broth
- 1 medium Onion
- 3 cloves Garlic
- 1 tbsp Olive oil
- 1 tsp Italian seasoning
- to taste Salt & pepper
Instructions
-
1
Brown the sausage
Remove casing and brown sausage in olive oil over medium-high heat, breaking into crumbles, about 5 min.
-
2
Sauté aromatics
Add diced onion and garlic, cook 2–3 min until fragrant.
-
3
Add vegetables
Add diced zucchini, diced tomatoes, broth, and Italian seasoning. Stir to combine.
-
4
Simmer
Bring to a boil, reduce heat, and simmer 20 min until zucchini is tender.
-
5
Season & serve
Adjust salt and pepper. Serve hot with crusty bread or over rice.
Notes
- • Brown the sausage well before adding broth; the caramelized bits create most of the soup flavor.
- • Cut zucchini into even half-moons so it becomes tender without turning mushy.
- • Use low-sodium broth if the sausage is salty, then adjust seasoning at the end.
- • Let the soup rest for 5 minutes after simmering so the tomato, garlic, and Italian seasoning taste more balanced.
Hearty Zucchini Tomato Soup with Italian Sausage
Looking for a healthy soup recipe that's both comforting and protein-packed? This zucchini tomato soup with Italian sausage delivers 28g of protein per serving while keeping calories in check—perfect for weight loss, meal prep, or cozy weeknight dinners.
Variations
Feel free to change up this recipe and make it your own:
- Lower-fat version: use lean turkey sausage or chicken sausage instead of pork sausage.
- Higher-protein version: stir in white beans or shredded chicken during the last 5 minutes of cooking.
- Low-carb version: keep it as written and add spinach or kale instead of beans or pasta.
- Creamy version: finish with a splash of light cream or a spoon of Greek yogurt off the heat.
Storage
Cool the soup completely, then refrigerate in airtight containers for up to 4 days. The flavor usually improves after one night because the tomatoes, sausage, and herbs meld together. Reheat on the stovetop over medium heat or in the microwave until hot. For freezing, leave out delicate greens and add them fresh after reheating; freeze for up to 2 months.
Frequently Asked Questions
Can I freeze this soup?
Yes! It freezes well for up to 3 months. Let it cool completely before transferring to freezer-safe containers.
What can I substitute for Italian sausage?
Ground turkey or chicken works great. Season with Italian herbs, fennel seeds, and red pepper flakes for similar flavor.
How do I make it thicker?
Blend a portion of the soup and stir it back in, or add a tablespoon of tomato paste while simmering.
How many calories can I save by skipping the sausage?
Without the sausage the soup drops to roughly 140 kcal per serving. You can stir in white beans or lentils instead for a plant-based protein boost that keeps you full without the extra fat.
Can I make this soup in a slow cooker?
Absolutely. Brown the sausage and onion first, then transfer everything to a slow cooker. Cook on low for 6–8 hours or high for 3–4 hours. The longer simmer deepens the tomato flavor beautifully.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
Reviews
Leave a Review
Your email address will not be published. Required fields are marked *
