Ultimate Keto Pasta Fagioli Recipe: High-Protein, Low-Carb Comfort Food Made Easy

When it comes to comfort food, few dishes rival the hearty, satisfying appeal of pasta fagioli. Traditionally packed with pasta, beans, and rich flavors, it’s a beloved classic in Italian cuisine. However, for those of us following a keto or low-carb lifestyle, the high-carb ingredients can be a challenge. That’s why we’ve crafted a keto-friendly version that keeps all the comforting flavors intact while aligning with your nutritional goals.

Our keto pasta fagioli swaps out traditional pasta for low-carb pasta noodles and reduces the bean content to cut down on carbs without sacrificing taste. Packed with protein from ground beef and turkey sausage, it’s a filling, nourishing option that fits perfectly into a low-carb diet. Whether you’re looking for a healthy, protein-packed pasta meal or a way to enjoy this dish while staying in ketosis, this recipe offers the perfect balance of flavor, nutrition, and simplicity.

What ingredients do you need?

To make keto pasta fagioli, we use low-carb, nutrient-dense pasta and ingredients while maintaining the classic flavors. Here's what you'll need:

• Pete’s Pasta noodles: These provide a low-carb, keto-friendly pasta alternative.

• Protein sources: Ground beef and turkey sausage add heartiness and boost protein content.

• Garlic and onion: These add depth to the tomato-based keto soup.

• Tomato sauce and diced tomatoes: Ensure they're sugar-free for a keto-friendly pasta broth.

• Beef or chicken broth: Use low-sodium varieties to control the salt level.

• Italian seasoning: A mix of oregano, basil, and thyme enhances the flavor.

• Cauliflower rice: Consider this for added texture in a bean-free fagioli.

• Olive oil: For sautéing and adding healthy fats.

• Parmesan cheese (optional): For a gluten-free topping or omit for a dairy-free keto soup.

These ingredients create a hearty low-carb pasta stew perfect for those craving comfort food while following a keto lifestyle.

What is Keto Pasta e Fagioli Soup?

Keto pasta e fagioli soup is a low-carb adaptation of the traditional Italian dish known for its blend of pasta, beans, and robust flavors. Our version transforms this classic into a keto-friendly meal by replacing high-carb ingredients like high-protein and reduced-carb pasta and significantly reducing or eliminating beans. Instead, we incorporate nutrient-dense ingredients like ground beef, turkey sausage, and cauliflower rice to create a hearty low-carb stew.

This keto Italian soup uses a tomato-based keto broth made from sugar-free tomato sauce and diced tomatoes. Additional ingredients, such as garlic, onion, and Italian seasoning, enhance its flavor profile. For those seeking a dairy-free keto soup, toppings like Parmesan cheese can be omitted. By maintaining its comforting essence, this soup becomes a gluten-free, high-protein keto pasta option perfect for low-carb dieters looking for satisfying meals.

How did we make Keto Pasta e Fagioli Soup that’s lower in carbs?

We modified the traditional recipe to create a keto pasta fagioli that's flavorful and low in carbs. Replacing traditional pasta with Pete’s Pasta noodles reduces the carbohydrate content significantly. Meanwhile, zucchini noodles, or "zoodles," maintain texture and pair well with the tomato-based keto broth.

Instead of incorporating large amounts of beans, we added just a small portion of red beans for flavor while ensuring the dish remains a low-carb comfort food. For those seeking an even lower-carb option, eliminating beans entirely works well, substituting with nutrient-dense cauliflower rice for similar bulk and texture.

Ground beef and turkey sausage deliver protein and depth, transforming this into a high-protein keto soup. We seasoned the broth with Italian herbs, garlic, and onion for authentic flavor. Using low-sodium beef broth ensures a hearty low-carb stew that's keto-friendly and health-conscious.

For added richness, olive oil provides healthy fats essential for a keto diet. Zoodles soak up the savory broth while optional Parmesan cheese completes this gluten-free pasta fagioli. For a dairy-free keto soup, omitting the cheese keeps the dish compliant. This adaptation remains a satisfying, low-carb Italian classic perfect for keto dieters.

How to make this Pasta e Fagioli Soup even lower in carbs

Reducing the carb content in keto pasta fagioli focuses on adjusting ingredients without sacrificing flavor. To further lower carbs, omit beans entirely. Replace their texture and bulk with cauliflower rice, which works well in a tomato-based keto soup. For pasta alternatives, choose Pete’s Pasta noodles. Both options are excellent for creating a low-carb pasta soup with minimal carbohydrates.

Limit carrots or eliminate them completely if you're reducing natural sugars in this keto Italian soup. Instead, increase zucchini or celery as alternatives to maintain the balance of vegetables. Opt for sugar-free tomato products like crushed tomatoes or tomato paste to ensure the base remains a keto-friendly broth.

For protein, stick with a combination of ground beef and turkey sausage for a hearty low-carb stew. Using high-quality Italian sausage also boosts flavor without added carbs. Avoid dairy, such as Parmesan cheese, in favor of a dairy-free keto soup if needed, or keep it minimal for a gluten-free pasta fagioli that aligns with keto dietary patterns.

What makes this soup extra flavorful?

The distinct seasoning and ingredient pairing elevate this keto pasta fagioli into a standout low-carb comfort food. Ground fennel enhances the savory depth, while red pepper flakes provide a subtle kick. Adding a Parmesan rind during cooking infuses richness into the keto-friendly broth, yielding a more robust, cheesy undertone. These choices enhance the base of this keto Italian soup without adding unnecessary carbs.

Using sugar-free tomato sauce and diced tomatoes ensures the soup remains a tomato-based keto soup while delivering authentic Italian flavors. Incorporating olive oil adds healthy fats, while garlic, onion, and Italian herbs bring aromatic layers to the dish. For texture, swapping traditional beans with cauliflower rice or limiting them provides a lower-carb alternative, maintaining balance in this satiating hearty low-carb stew.

For protein, the combination of ground beef and Italian turkey sausage creates a satisfying high-protein keto soup. Optional garnishes like fresh parsley and grated Parmesan cheese add freshness and enhance presentation, making this low-carb pasta soup both flavorful and appealing.

How to Make Low-Carb Keto Pasta e Fagioli Soup

Crafting keto pasta fagioli begins with selecting low-carb ingredients. We replace traditional pasta with protein-rich pasta noodles to minimize carbs while maintaining a satisfying texture. Ground beef and Italian turkey sausage form the protein-rich base, creating a hearty low-carb stew perfect for keto dieters.

Start by heating olive oil in a large pot and sautéing minced garlic, onions, and optional carrots for flavor depth. For a lower-carb variation, exclude carrots and add more zucchini or celery. Add ground beef and sausage, breaking them up and cooking until browned. Ground fennel and red pepper flakes can be incorporated for a savory, slightly spicy profile.

Combine sugar-free tomato sauce, petite diced tomatoes, and low-sodium beef broth to build a flavorful keto-friendly broth. Stir in Italian seasoning and, optionally, a Parmesan rind for richness. For a tomato-based keto soup that’s even lower in carbs, replace beans with cauliflower rice, creating a bean-free fagioli without sacrificing texture.

Simmer the soup and adjust seasoning with salt and pepper. When nearly done, fold in the pasta, cooking until tender. Garnish with grated Parmesan cheese for a gluten-free pasta fagioli option or omit for a dairy-free keto soup. Serve immediately for a comforting, low-carb Italian soup that fits keto and fitness goals seamlessly.

More Tasty Soup with Zucchini Noodles

Zucchini noodles provide a versatile, low-carb alternative in various soups, offering a satisfying texture without the carbs of traditional pasta. Their mild flavor absorbs broths and seasonings well, making them ideal for keto dieters and fitness enthusiasts.

1. Zucchini Noodle Soup Base

Recipes like keto Italian soup and tomato-based keto soup benefit from zucchini noodles combined with sugar-free broths, garlic, and Italian herbs. These create hearty low-carb stews perfect for those seeking low-carb comfort food.

2. Protein-Rich Options

High-protein keto soups, like sausage fagioli or bean-free fagioli, feature ground beef or turkey sausage with zucchini noodles. These options ensure a filling, satisfying meal while adhering to keto guidelines.

3. Creative Variations

For gluten-free pasta fagioli, substitute beans with extra vegetables like zucchini or cauliflower rice. Shirataki noodles can also replace zucchini for those preferring a different texture in a shirataki noodle recipe.

4. Flavor Additions

Adding a Parmesan rind during cooking enriches keto-friendly broths. For dairy-free keto soups, finish with fresh herbs instead of cheese. Red pepper flakes or ground fennel can elevate the flavor while staying keto-compliant.

Weekend Food Prep

Making keto pasta fagioli is a fantastic way to prepare for the week ahead. This hearty, low-carb soup is perfect for meal prepping, as it stores well and tastes even better the next day. We love how versatile it is—whether you stick to high-protein pasta noodles or try shirataki, you’ll have a satisfying dish that fits your keto goals.

With its rich flavors and customizable ingredients, this soup is a comforting option for busy weeknights or leisurely weekends. Pair it with a side salad or enjoy it on its own for a filling, guilt-free meal. Let’s embrace the joy of keto cooking with this Italian-inspired favorite!

Frequently Asked Questions

Is pasta fagioli high in carbs?

Traditional pasta fagioli is typically high in carbs due to pasta and beans, with around 20-30g of carbs per serving. However, the keto version reduces carbs by using zucchini noodles and limiting beans.

What can I replace pasta with on keto?

Zucchini noodles, shirataki noodles, spaghetti squash, or even cabbage are great low-carb alternatives to traditional pasta on a keto diet.

Are beans keto-friendly?

Beans are generally high in carbs, so they’re not ideal for keto. However, small portions of beans, like red or black soybeans, may fit into a low-carb diet if consumed in moderation.

What is the difference between pasta fagioli and pasta fazool?

Pasta e fagioli is a hearty bean and vegetable soup with a light broth. Pasta fazool, its Italian-American adaptation, has a thicker, marinara-style broth with more tomatoes.

What meat is best for keto pasta fagioli?

Ground beef and turkey sausage are excellent choices, as they’re flavorful and high in protein. Pancetta or bacon can also add a smoky depth to the soup.

How can I make this recipe dairy-free?

To make the keto pasta fagioli dairy-free, simply omit the Parmesan cheese. Use additional Italian herbs or nutritional yeast for a flavorful finish.

Can I replace beans in this recipe?

Yes, you can replace beans with cauliflower rice or additional vegetables like zucchini or celery to maintain texture while keeping the dish keto-friendly.

What seasonings make keto pasta fagioli flavorful?

Italian seasoning, garlic, onion, ground fennel, and red pepper flakes create bold flavors. Adding a Parmesan rind while cooking the soup enhances richness and depth.

Is it possible to make this recipe vegan?

You can adapt it by removing the meat and using vegetable broth. Include more vegetables like zucchini, celery, and cauliflower rice for texture and heartiness.

What are zucchini noodles, and why are they great for keto?

Zucchini noodles, or “zoodles,” are made by spiralizing zucchini into pasta-like strands. They’re low in carbs, gluten-free, and absorb the flavors of soups and sauces perfectly.