Chicken and Turkey/ Soups and Stews

Lightened Up Turkey and Wild Rice Soup

Bowl of lightened up turkey and wild rice soup

This lightened up version of a Thanksgiving-leftovers classic will soon become a family favorite! 

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.

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. For a healthier twist on the traditional, I subbed in almond milk instead of the cream and decreased the sodium by using part low-sodium broth. While this recipe is perfect for using leftover turkey, for the rest of the year you can easily use shredded chicken instead. 

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! 

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.

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  • Brittany Poulson
    November 21, 2018 at 9:45 am

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

    • The Healthy Toast
      November 27, 2018 at 6:28 pm

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

  • Lizzie Streit
    November 21, 2018 at 12:52 pm

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

    • The Healthy Toast
      November 27, 2018 at 6:29 pm

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