Turkey Wild Rice Soup (Low FODMAP)

If you are wondering what to do with leftover turkey from Thanksgiving, this recipe is for you! The satisfying umami flavor is comforting to the tastebuds plus the added benefits of whole grain wild rice. Altogether a very nourishing meal, in more ways than one!

Ingredients

1 tablespoon olive oil (or other vegetable oil)

This is an important ingredient for cooking the vegetables. The fat from the vegetable oil also provides omega 3 fatty acids – which is a “healthy” fat, beneficial to the heart.¹ 

3 large carrots, diced

2 celery stalks, diced

These vegetables add nutrients, including fiber. They also add flavor and texture to the soup.

2 tablespoons dried chives (optional)

I have made this soup with and without this ingredient. Both tastes great. A low FODMAP serve of chives is 1 tablespoon per meal. The amount used in this recipe is below the low FODMAP serve per serving. If you prefer to avoid chives altogether, the soup will still taste great!

1 teaspoon salt

1 teaspoon thyme

1 teaspoon dried parsley

½ teaspoon rubbed sage

Each of these ingredients contributes to flavor. They pair well with the flavor of the turkey. The aroma from these spices’ reminds me of Christmas and Thanksgiving and being warm and cozy during the cold winter months. 

5 cups broth (chicken, turkey)

Look for a broth that is lower FODMAP – mainly watching out for onion. Try to find one that has onion listed farther down on the ingredient list or doesn’t contain it at all. Another option is to make your own broth using a bouillon that contains little to no onion. Better Than Bouillon is a good option for this. Stay tuned for my homemade low FODMAP broth recipe.

1 teaspoon soy sauce

This is the secret ingredient to this recipe. It adds a subtle flavor that makes the whole soup delectable.  

1 ½ cup wild rice, uncooked

Wild rice is a whole grain. This means that it is healthful to the gut as it is a source of fiber. It also contains a decent amount of protein, which helps to balance blood sugars and supports healthy muscles and tissue.²

2-3 cups cooked and shredded turkey or chicken

I have made this recipe with turkey and chicken. Each taste delicious. I particularly enjoy making this recipe after Thanksgiving with the leftover turkey.

1 cup water

How to Make Turkey Wild Rice Soup

To begin, heat a 2.5 quart pot over medium high heat. When the pan is warm, add the vegetable oil, diced carrots, diced celery, chives (optional), salt and pepper. Cook vegetables until they begin to soften, about 5 minutes.

Next add thyme, parsley, rubbed sage, soy sauce, broth and wild rice. Bring to a boil and then simmer, covered, for 30 minutes.

Lastly, add the turkey (or chicken) and water. Simmer uncovered for 5-10 minutes. Serve and enjoy this warming, filling and comforting soup!

References

1. Gordon, B. Choose healthy fats. Academy of Nutrition and Dietetics. https://www.eatright.org/food/food-groups/fats/choose-healthy-fats. Published August 6, 2019. Updated June 18, 2024. Accessed August 23, 2025. 

2. Agricultural Research Service. Wild rice, dry, raw. United States Department of Agriculture. https://fdc.nal.usda.gov/food-details/2710821/nutrients. Published October 31, 2024. Accessed August 23, 2025.