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Healthy Turkey Wild Rice Soup is perfect for Thanksgiving leftover turkey! A low calorie meal that's naturally gluten free and veggie packed. Low Calorie + Gluten Free
If you have turkey leftovers, there are a lot of ways you can use it up! Sandwiches, turkey enchilada soup, adding it to a wild rice casserole or eating it as a snack for extra protein!
Personally, my favorite way to use up Thanksgiving turkey leftovers is making soup and this Healthy Turkey Wild Rice Soup is warm, cozy and super filling!
What Makes This Turkey Soup Healthy
I might be biased, but I love this soup almost as much as chicken rice soup. It's so tasty and best of all it's quick and easy to make. Here's more reasons why it's healthier!
- Dairy and gluten free
- Veggie packed with carrots, celery, onion and mushrooms. Feel free to add more!
- Higher protein from turkey AND wild rice. Did you know wild rice has 40 percent MORE protein than brown rice?
- Lower calorie soup recipe that's filling and delicious! Wild rice has 30 calories less per serving than brown rice. The other ingredients are naturally low in calories too!
- Higher fiber from the veggies, gluten free oat flour and wild rice. Fiber is so important to weight loss. I explain the science behind this in this weight loss class.
Ingredients For Leftover Turkey Soup
Here's what you'll need for this healthy, low calorie turkey soup!
- Turkey, leftover or cooked
- Wild Rice
- Extra Virgin Olive Oil
- Carrots
- Celery
- Onion
- Mushrooms
- Garlic
- Chicken Broth
- Italian Seasoning
- Poultry Seasoning
- Gluten Free Oat Flour
- Salt, Pepper
You'll also need a large pot, cutting board and knives to make this soup!
How To Make Healthy Turkey Wild Rice Soup
Making this turkey soup is super simple on the stovetop! Instant and slow cooker instructions are below under the substitutions!
First, chop the carrots, celery, garlic, onions and mushrooms. Add the olive oil to a 5-quart pot with the carrots, celery and onions. Sauté the veggies 7-8 minutes until softened. Add the flour to the pot and stir.
Add the seasonings, wild rice, broth and leftover turkey to the pot then cover and bring to a boil. Once the pot comes to a boil, reduce the temperature to a medium-low simmer. Add the mushrooms and simmer for 20 minutes then stir and serve!
Can You Make Turkey Wild Rice Soup In A Slow Cooker
I love making turkey wild rice soup in a slow cooker it makes the house smell soooo good! To make this soup recipe in a crockpot, add all the ingredients, stir and cook on low 6-8 hours.
Tips For Making Turkey Soup In The Instant Pot
To make this turkey soup recipe in your Instant Pot, you will add all the ingredients to your pot, cover and set to pressure cook for 30 minutes. Please note it will take time for the pot to come to pressure for it to begin cooking so plan accordingly!
Substitutions For Turkey Soup
This recipe is quite easy to substitute out ingredients while maintaining great flavor. Remember, that substituting something out will change the nutritional values shown in the recipe.
- Flour: You can thicken the soup by steaming and blending cauliflower like. This soup recipe shows you how to do that. You could alternatively add milk or dairy free milk to thicken.
- Veggies: You can use any vegetables you enjoy for this recipe. You can even add more of the carrots, celery and mushrooms than what is recommended!
- Wild Rice: You could substitute brown rice, quinoa, lentils or potatoes in place of the wild rice.
- Turkey: You swap with shredded chicken.
- Broth: Any broth may be used with this recipe.
- Seasonings: Thyme and bay leaves can be used instead of Italian seasoning. You can omit the poultry seasoning if you like, but it adds great flavor!
Serving & Storing Leftover Turkey Soup
This soup recipe will last 7 days in a refrigerator. You may need to add more broth or water to the soup when you reheat as the wild rice will soak up any fluid. You can reheat the soup in the microwave or on the stovetop!
You can freeze your healthy turkey wild rice soup in containers. Allow the soup to fully cool before you freeze it. When you are ready to eat it, defrost the night before in the refrigerator. It can remain in the freezer up to 3 months.
More Healthy Soup Recipes
Soup is one of my FAVORITE ways to get in more nutrition and it's great for weight loss too. Here's a few more higher protein, fiber and veggie packed soups for you to enjoy!
- Healthy Chicken Pot Pie Soup
- Turkey Kale Enchilada Soup
- Instant Pot Turmeric Chicken Rice Soup
- Healthy Chickpea Minestrone Soup
Healthy Turkey Wild Rice Soup
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 cup carrots chopped
- 1 cup celery diced
- 2/3 cup white onion diced
- 3 tablespoons garlic minced
- 2 tablespoons Gluten Free Oat Flour
- 1 1/2 lb turkey
- 1 cup wild rice uncooked
- 6 cups chicken broth no sodium added
- 1/2 teaspoon poultry seasoning
- 1 tablespoon Italian seasoning
- 1 cup mushrooms sliced
- Salt and pepper to taste
Instructions
- Add the olive oil, carrots, garlic, celery and onions to a 5-quart pot. Bring to medium heat and sauté 7-8 minutes.
- Once the veggies are soft, add the flour and stir it in with the veggies. Add the broth, wil rice, seasonings and turkey. Bring the pot to a boil then cover, add the mushrooms and reduce to a medium-low simmer. Stir and for 20 minutes then serve!
- Store the turkey soup in the refrigerator for 7 days or in the freezer up to 3 months.
Notes
- Each serving is about 1 1/2 cups.
- My Amazon shop has more products similar to those used fro this recipe and that I recommend to my weight loss clients.
- If you love this recipe, check out my cookbook for more delicious recipes.
Nutrition
What I Used For The Recipe
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