Turkey and Butternut Squash Soup

Turkey and Butternut Squash Soup: The Best Thing About Thanksgiving Leftovers

The day after Thanksgiving often means refrigerators stuffed with leftovers and zero motivation to cook. This turkey and butternut squash soup transforms those leftovers into something you'll actually crave. Tender turkey, sweet butternut squash, and warming fall spices create a cozy bowl of comfort that's even better than the original feast.

The beauty of this soup is its versatility. Use leftover roasted turkey or start with rotisserie chicken. Roast fresh butternut squash or use pre-cut cubes from the grocery store. Make it dairy-free or add cream for richness. However you make it, you'll have a high-protein, nutrient-dense meal that freezes beautifully for busy weeks ahead.

Looking for more ways to stay on track during the hectic holiday season? Schedule your consultation with Dr. Lara to learn how his medical weight loss program provides ongoing support when life gets busy.

Why This Soup Works for Weight Loss

Soup is one of the most underrated weight loss tools. The high water content increases volume without adding calories, helping you feel full on fewer calories. This particular soup combines lean protein from turkey with fiber-rich butternut squash and vegetables for a satisfying meal that clocks in at just 220 calories per generous serving.

For patients following Dr. Lara's medical weight loss program, soup makes meal prep effortless. Make a big batch on Sunday, portion it into containers, and you have ready-to-heat lunches all week. The protein from turkey supports muscle maintenance while the complex carbohydrates from squash provide steady energy without blood sugar spikes.

Ingredients

Serves: 8
Prep Time: 15 minutes
Cook Time: 35 minutes
Protein Servings: 2.5 servings per portion
Sugar: 2.8 tsp per serving

For the Soup Base

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 celery stalks, diced
• 2 large carrots, peeled and diced
• 4 garlic cloves, minced
• 6 cups low-sodium chicken broth
• 1 medium butternut squash (about 3 cups cubed)
• 3 cups cooked turkey, shredded or diced
• 1 can (14.5 oz) diced tomatoes with juices
• 2 bay leaves
• 1 teaspoon dried thyme
• 1 teaspoon dried sage
• ½ teaspoon dried rosemary
• ½ teaspoon smoked paprika
• ¼ teaspoon ground nutmeg
• Sea salt and black pepper to taste

Optional Add-Ins

• 2 cups fresh kale or spinach, roughly chopped
• 1 cup cooked wild rice or quinoa (for heartier soup)
• ½ cup heavy cream or coconut milk (for creamy version)

For Serving

• Fresh parsley, chopped
• Crushed red pepper flakes
• Grated Parmesan cheese

Instructions

Prepare the Vegetables

1. Peel butternut squash, remove seeds, and cut into ½-inch cubes
2. Dice onion, celery, and carrots into uniform pieces for even cooking
3. Mince garlic cloves
4. Shred or dice leftover turkey into bite-sized pieces

Build the Soup Base

1. Heat olive oil in a large soup pot or Dutch oven over medium heat
2. Add diced onion, celery, and carrots
3. Sauté for 6-8 minutes until vegetables soften and onion becomes translucent
4. Add minced garlic and cook for 1 minute until fragrant
5. Season with salt and pepper

Add Liquids and Seasonings

1. Pour in chicken broth and add diced tomatoes with their juices
2. Add butternut squash cubes, bay leaves, thyme, sage, rosemary, smoked paprika, and nutmeg
3. Stir to combine all ingredients
4. Bring soup to a boil over high heat
5. Reduce heat to medium-low and simmer uncovered for 20-25 minutes until butternut squash is fork-tender

Add Turkey and Finish

1. Add shredded turkey to the pot
2. If using kale or spinach, add now and stir until wilted (2-3 minutes)
3. If adding wild rice or quinoa, stir in now
4. For creamy version, stir in heavy cream or coconut milk
5. Taste and adjust seasonings with additional salt, pepper, or herbs
6. Remove bay leaves before serving

Serve

Ladle soup into bowls and garnish with fresh parsley, red pepper flakes, or Parmesan cheese. Serve with a side salad or enjoy on its own.

Pro tip: For deeper flavor, roast the butternut squash cubes at 425°F for 20 minutes before adding to soup. The caramelization adds sweetness and complexity.

Customization Options

Make this soup your own with these variations:

Creamy Butternut: Blend half the soup until smooth, then stir back into the pot for a partially pureed texture that's incredibly creamy.

Spicy Version: Add ½ teaspoon cayenne pepper or 1 diced jalapeño with the vegetables for heat.

Italian Style: Skip the sage and add 1 teaspoon dried oregano and ½ teaspoon dried basil. Serve with Parmesan.

Thai-Inspired: Replace herbs with fresh ginger, use coconut milk, and add a squeeze of lime juice at the end.

Heartier Meal: Add 1 can drained white beans or chickpeas for additional protein and fiber.

Meal Prep and Storage

This soup is perfect for batch cooking:

Refrigerator Storage: Keep in an airtight container for up to 5 days. Flavors deepen over time.

Freezer Storage: Freeze in individual portions for up to 3 months. Leave headspace in containers as liquid expands when frozen.

Reheating: Thaw frozen soup overnight in refrigerator. Reheat on stovetop over medium heat, stirring occasionally. Add a splash of broth if it seems too thick.

Portion Control: Use 2-cup containers for perfect single servings. Label with date and contents for easy meal planning.

Why Butternut Squash Is a Weight Loss Superfood

Butternut squash packs incredible nutrition into relatively few calories. One cup contains just 82 calories while providing 7 grams of fiber, 457% of your daily vitamin A, and 52% of vitamin C. The fiber slows digestion and promotes satiety, keeping you full for hours.

The natural sweetness of butternut squash satisfies cravings for starchy comfort foods without the blood sugar spike of white potatoes or pasta. Combined with lean turkey protein, this soup provides balanced macronutrients that support steady energy and weight loss.

Nutritional Information (Per Serving)

• Calories: 220
• Protein: 24g
• Carbohydrates: 20g
• Sugar: 6g
• Fat: 5g
• Fiber: 4g
• Sodium: 180mg

More Healthy Thanksgiving Recipes

Complete your Thanksgiving menu with these complementary recipes:

• Healthy Green Bean Casserole - Traditional side dish
• Cauliflower Mashed Potatoes - Low-carb alternative
• Pumpkin Protein Cheesecake Cups - Dessert solution
• Grilled Smothered Chicken - Another protein option

The best part of Thanksgiving might just be the leftovers when you know how to transform them into meals that support your goals. Contact Dr. Lara's office to learn how our medical weight loss program teaches you practical strategies for healthy eating that work in your real life, including managing holidays, leftovers, and busy schedules.