Lightened Up Turkey and Wild Rice Soup

Lightened Up Turkey and Wild Rice Soup

This lightened up turkey and wild rice soup is the perfect way to use up Thanksgiving leftovers and is sure to be a hit with your family. Read more now.

This Turkey and Wild Rice Soup is a Lightened Up Version of a Family Classic

I love soup season.

Not only are soups perfect for bagged lunches, but they’re easy to make and give life to any leftover veggies and protein you have in the fridge.

From chowders to broth-based soups, there are so many ways to keep your taste buds happy. And I’m not the only one excited for soup season.

This month’s Recipe Redux is all about creating healthy soups: 

Let’s take a new look into the soup bowl. Soup is comfort food, but it’s going lots of new places from prep in the Instant Pot to lunchboxes where it’s served up in an individual thermos. Show us your healthy recipes for switching up soup.

Bowl of lightened up turkey and wild rice soup

Put Your Thanksgiving Leftovers to Use with Lightened Up Turkey and Wild Rice Soup

I’ve never been much of a Thanksgiving leftover sandwich kind of person.

For so many people, the only thing better than Thanksgiving dinner is getting to eat a sandwich piled high with the leftovers.

Despite being a dietitian and now understanding the importance of protein at every meal, I still don’t get super excited about turkey. Instead, I pile my plate high with carb-heavy stuffing and sweet potato casserole. No regrets. 

However, there is one way my mom was always able to get me to eat leftover turkey: turkey and wild rice soup.

This soup is the epitome of a comforting winter soup, filled with turkey and carrots, it’s creamy and has some chew thanks to the wild rice.

To make a lightened up version a made a few tweaks:

  • Unsweetened almond milk instead of cream
  • Low sodium chicken or turkey broth

While this recipe is perfect for using leftover turkey, for the rest of the year you can easily use shredded chicken instead. 

More Healthy Recipes for Your Thanksgiving Leftovers

What are your favorite ways to repurpose Thanksgiving leftovers? I’d love to hear! Leave a comment below or tag me in your food creations on instagram @TheHealthyToast_RD! 

Bowl of lightened up turkey and wild rice soup

Lightened Up Turkey and Wild Rice Soup

A healthier twist on the traditional Thanksgiving leftovers staple, this soup will keep you nice and warm all winter long.
Prep Time5 mins
Cook Time45 mins
Total Time50 mins
Course: Main Course, Soup
Cuisine: American
Keyword: Chicken/Turkey, Healthy, Soup
Servings: 6
Calories: 350kcal
Author: Kelli


  • 3 Tablespoons of unsalted butter
  • 4 medium carrots peeled and chopped
  • 1/2 yellow onion diced
  • 1 clove garlic minced
  • 3 cups reduced sodium chicken or turkey stock**
  • 2 cups regular chicken or turkey stock**
  • 1 Tablespoon chopped fresh thyme*
  • 1 teaspoon chopped fresh rosemary*
  • 1 cup uncooked wild rice
  • ¼ cup white whole wheat flour can use all-purpose as well
  • 2-3 cups shredded leftover turkey can use chicken
  • ½ cup half and half
  • Pinch salt and pepper to taste
  • Optional red pepper flakes for serving


  • Melt butter in large pan over medium-high heat.
  • Add carrots, onion and celery, season with salt and pepper. Cook for 5 minutes, or until carrots just slightly softened.
  • Next, add garlic, thyme, and rosemary. Cook until fragrant, about 1 min. Add chicken/turkey stock and rice. Bring to a boil, then reduce heat, cover, and simmer for 30 minutes.
  • While soup is simmering, whisk together ¼ cup flour with ¼ cup cold water to make your slurry. Set aside.
  • After 30 minutes, add turkey, half and half, and slurry. Continue to simmer uncovered for 10-15 minutes, or until rice is cooked. Taste and adjust seasonings as needed.


Nutrition for 1/6 of recipe: 350 calories, 6g saturated fat, 29g carbohydrate, 3g fiber, 3g sugar, 26g protein *If you don’t have any fresh herbs, no need to run out to the store! Simply use 1 tsp dried thyme and ¼ tsp dried rosemary **For broth, you can use 5 cups of low sodium broth instead of doing part low sodium and part regular. You may need to add more salt.
Bowl of lightened up turkey and wild rice soup

Add a comment


  • Lizzie Streit AvatarLizzie Streit2 years ago

    This sounds absolutely delicious! I love wild rice, and leftover turkey is the perfect addition. Can’t wait to try it.

    • The Healthy Toast AvatarThe Healthy Toast2 years ago

      Thanks Lizzie! Let me know what you think if you end up trying it!

  • Brittany Poulson AvatarBrittany Poulson2 years ago

    This recipe looks so cozy and delicious! Such a great use of leftover turkey, too!

    • The Healthy Toast AvatarThe Healthy Toast2 years ago

      Thanks Brittany! The coziness was much needed with all the snow we got in Colorado after Thanksgiving 🙂

  • About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Here you’ll find healthy breakfast recipes designed by a registered dietitian with your health goals in mind.

    As a dietitian I understand that a healthy breakfast is essential for giving you the fuel you need to power through your day. Which is why on TheHealthyToast, you’ll find nutrition guides plus the best healthy breakfast recipes for every diet and lifestyle.

    Nutrition Tips

    What to eat before working out for best results
    Why Breakfast Really is the Most Important Meal of the Day
    How to build a healthy breakfast to fuel your day
    Best Healthy Breakfast Ideas for Weight Loss

    Recent Posts

    Healthy Banana Chocolate Chip Muffin Recipe
    Breakfast Surprise (Egg and Veggie Skillet Recipe)
    Cherry Overnight Oats
    Birthday Cake Overnight Oats Recipe