This gluten free, dairy free soup recipe with turkey is super easy to throw together and is packed with veggies. The only ingredients you need are ground turkey, onion, potatoes, crushed tomatoes, garlic powder, oregano, parsley, basil, chicken broth, white beans, spinach, and coconut cream or oat milk. It is gluten-free, low-fat, and dairy-free, making it the perfect meal for everyone to enjoy.
This gluten free, dairy free soup recipe with turkey makes for the perfect recipe to make when you are in a pinch or don’t have time to go grocery shopping. It is a clean-out-your-pantry soup because you can use any canned beans or fresh vegetables you may have.
why you'll love this recipe
- This soup is a one-pot meal, which means that there is minimal cleanup involved.
- This gluten free, dairy free soup recipe with turkey is gluten-free because it does not contain any gluten-containing ingredients.
- It is also low-fat and dairy-free because it does not contain any added fat or dairy.
- This gluten free, dairy free soup recipe with turkey is packed with veggies. It contains onion, potatoes, and spinach.
- You can also add other vegetables to this soup, such as carrots, celery, or zucchini. This makes it a great way to get your daily dose of vegetables.
- This gluten free, dairy free soup recipe with turkey is easy to meal prep because it can be made ahead of time and stored in the refrigerator or freezer. To meal prep this soup, simply cook the soup according to the instructions and then let it cool completely. Store the soup in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. When you’re ready to eat, simply reheat the soup on the stovetop or in the microwave.
ingredients & substitutions
Ground Turkey
Ground turkey is a lean protein that is packed with flavor. It has a slightly milder flavor than ground beef, but it is still very flavorful. Ground turkey is also a good source of protein, iron, and zinc. It is used in this recipe to add protein and flavor to the soup.
If you do not have ground turkey, you can substitute ground beef or chicken.
Onion
Onions are used in this recipe to add flavor to the soup. They also help to caramelize the other ingredients in the soup, which gives the soup a richer flavor.
If you do not have onion, you can substitute shallot or leek in this gluten free, dairy free soup recipe with turkey.
Potatoes
Potatoes are also a good source of carbohydrates, fiber, and vitamin C.
They are used in this recipe to add thickness and creaminess to the soup. They also help to thicken the gluten free, dairy free soup recipe with turkey.
If you do not have potatoes, you can substitute sweet potatoes or butternut squash.
Crushed Tomatoes
Crushed tomatoes are used in this recipe to add flavor and acidity to the soup. They also help to thicken the soup.
If you do not have crushed tomatoes, you can substitute diced tomatoes, tomato paste or tomato puree.
Chicken Broth or stock
Chicken broth is a flavorful liquid that is made by simmering chicken bones and vegetables in water. It is a good source of protein, collagen, and electrolytes. Chicken broth is used in this recipe to add flavor and depth to the soup.
If you do not have chicken broth, you can substitute vegetable broth or beef broth for this gluten free, dairy free soup recipe with turkey. You can use any stock as well.
White Beans
White beans are a type of legume that is high in protein and fiber. They also have a mild flavor. White beans are used in this recipe to add protein, fiber, and creaminess to the soup.
If you do not have white beans, you can substitute chickpeas in this gluten free, dairy free soup recipe with turkey.
Spinach or other leafy green
Spinach is a leafy green vegetable that is packed with nutrients. It is a good source of vitamins A, C, and K. Spinach is also a good source of iron and calcium.
Spinach is used in this recipe to add nutrients and freshness.
If you dont have spinach you can use any other greens or leaks in this gluten free, dairy free soup recipe with turkey.
taste & texture
This gluten free, dairy free soup recipe with turkey has a light and flavorful broth with hints of tomato and herbs. The ground turkey adds protein and a bit of chewiness, while the potatoes and beans add thickness and creaminess. The spinach adds a touch of freshness and a mild bitterness that balances out the other flavors.
The overall texture of the gluten free, dairy free soup recipe with turkey is smooth and creamy, with a bit of chewiness from the ground turkey and beans. The spinach adds a bit of crunch, but it is not overpowering.
directions
Step 1
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
Once cooked, remove from pot. Leave remaining oil in pot.
Step 2
In the same pot, add the onion and potatoes to the pot and cook until the onion is softened and the potatoes are slightly translucent, about 5 minutes.
Step 3
Add the crushed tomatoes, garlic powder, oregano, parsley, and basil to the pot and stir to combine.
Step 4
Pour in the chicken broth and bring the soup to a boil. Reduce the heat to low and simmer for 20 minutes, or until the potatoes are tender.
Step 5
Stir in the white beans and spinach and cook until the spinach is wilted, about 2 minutes.
Step 6
Stir in the coconut cream or oat milk and season with salt and pepper to taste. Simmer for 2-3 hours on low heat. Serve hot and enjoy!
expert tips & tricks
- To make this gluten free, dairy free soup recipe with turkey ahead of time, simply cook the soup according to the instructions and then let it cool completely. Store the soup in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. When you’re ready to eat, simply reheat the soup on the stovetop or in the microwave.
- Make a double batch of the soup so that you have leftovers for the week. Ladle the soup into individual serving containers so that you can grab and go on busy mornings.
- Freeze individual servings of the gluten free, dairy free soup recipe with turkey for quick and easy meals.
- For a thicker gluten free, dairy free soup recipe with turkey, mash some of the potatoes against the side of the pot with a spoon before adding the white beans and spinach.
- If you don’t have coconut cream or oat milk, you can use any type of milk or cream that you like.
- You can also add other vegetables to this soup, such as carrots, celery, or zucchini.
how to make this lower carb
To make this gluten free, dairy free soup recipe with turkey low carb, omit the potatoes and white beans. You can substitute cauliflower or zucchini for the potatoes, and you can omit the white beans altogether or substitute them with a low-carb legume, such as black-eyed peas or lentils.
how to make this low fat or healthier
To make this gluten free, dairy free soup recipe with turkey low fat, make sure the plant based milk or creamer you are using is fat free. If you are not dairy free you can use skim milk.
how to make this vegan
To make this gluten free, dairy free soup recipe with turkey vegan, omit the ground turkey and use vegetable broth instead of chicken broth.
how to serve, store and meal prep
To serve gluten free, dairy free soup recipe with turkey, simply ladle it into bowls and enjoy. You can garnish the soup with fresh herbs, such as parsley or basil, or with a dollop of yogurt or sour cream.
When storing the gluten free soup recipe with turkey in the fridge, let it cool completely and then transfer it to an airtight container. The soup will last in the fridge for up to 4 days.
To store turkey soup in the freezer, let it cool completely and then transfer it to a freezer-safe container or bag. The soup will last in the freezer for up to 3 months.
When reheating the gluten free, dairy free soup recipe with turkey, you can thaw it overnight in the fridge or reheat it directly from frozen. To reheat the soup on the stovetop, simply heat it over medium heat until warmed through. Microwave it on high for 2-3 minutes, or until warmed through.
To meal prep turkey soup in individual portions, simply ladle the soup into individual serving containers. You can use disposable containers or reusable containers. If you are using disposable containers, make sure that they are microwave-safe.
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gluten free, dairy free soup recipe with turkey
Ingredients
- 1 tablespoon olive oil
- 1 lb ground turkey lean
- 1 medium onion chopped
- 1 cup potatoes cut into 1/2″ pieces
- 1 cup tomatoes crushed
- 1/2 teaspoon garlic
- 1/2 teaspoon oregano powder
- 1/2 teaspoon parsley
- 1/2 teaspoon basil
- 6 cups low-sodium chicken broth or chicken stock
- 1 can 5.5 oz white beans rinsed and drained
- 2 cups spinach fresh
- 1/2 cup fat-free coconut cream or oat milk
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the ground turkey and cook until browned. Break it up with a spoon as it cooks.
- Once cooked, remove from pot. Leave remaining oil in pot.
- In the same pot, add the onion and potatoes to the pot. Cook until the onion is softened and the potatoes are slightly translucent, about 5 minutes.
- Add the crushed tomatoes.
- Add the garlic powder, oregano, parsley, and basil to the pot and stir to combine.
- Pour in the chicken broth and bring the soup to a boil.
- Stir in the white beans and spinach and cook until the spinach is wilted.
- Reduce the heat to low and simmer for 20 minutes, or until the potatoes are tender.
- Stir in the coconut cream or oat milk and season with salt and pepper to taste.
- Simmer for 2-3 hours on low heat.
- Serve hot and enjoy!
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