This creamy soup is loaded with leftover turkey and classic veggies. You can adapt this soup to be lower carb, and even dairy free!

Dairy Free Option

To make this recipe dairy-free, use coconut milk in place of the heavy cream, or omit completely and just have the cauliflower base as a creamy base.  Omit parmesan cheese and sprinkle with nutritional yeast for a similar flavor if desired.

Lower carb option:

To make this lower carb, use half the amount of onions, carrots, and peas.  All three of these vegetables are higher carbohydrate but give the classic experience of turkey-pot-pie.

Keto Crust Option:

Follow the directions in our Gluten-Free French Onion Soup  to make a fathead topping to place over your turkey pot pie soup.

This recipe is in the 30-Day Soup Challenge Cookbook! Thousands have taken my yearly 30-Day Soup Challenge (sign up here) and have requested a cookbook to reference off the computer. We’ve gotcha covered!

Find over 40 delicious gluten-free (many keto friendly and many GAPS friendly) and boost your immune system, watch your skin glows, sleep better, and slash your grocery bill in the process- just by including homemade soup once a week for a month this fall or winter.

Turkey Pot Pie Soup, Low Carb

Course: Soup
Cuisine: comfort food
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 4 servings
Calories: 439 kcal
Author: Cara

This creamy soup is loaded with leftover turkey and classic veggies. You can adapt this soup to be lower carb, and even dairy free!



For the Creamy Cauliflower Base:

  • 4 cups 16 ounces cauliflower florets
  • 2 cloves garlic
  • 3 cups turkey stock beef or chicken stock also work
  • 3/4 teaspoon salt more or less to taste

For the rest of the soup:

  • 1 cup sliced carrots frozen is fine
  • 1 cup pearl onions frozen is fine
  • 1.5 pounds cooked turkey cubed (1 pound = approx 3 cups)
  • 1/2 teaspoon sage
  • 1/2 cup heavy cream optional
  • 1/2 cup frozen peas
  • 1/4 cup parmesan cheese optional


For the Cauliflower Base

  1. In a stock pot, add cauliflower, garlic, salt, and stock. The garlic doesn't have to be crushed- we'll mash it in the next step. Cook on medium, covered, for 10 minutes, or until cauliflower is tender.

  2. Using an immersion blender or a potato masher, blend/mash cauliflower and garlic, until it as smooth as desired.

For the rest of the soup:

  1. To the pureed cauliflower and stock, add carrots, onions, turkey, and sage. Continue cooking over medium heat for 5-10 minutes, until heated through.

  2. Add in the cream and parmesan if using, and stir. Add the peas last (over cooked peas are never good) and then serve.

Recipe Notes

Freezer notes: This soup can be pre-made and frozen before the addition of the optional cream and cheese.  Add those as called for after re-heating. 

Nutrition Facts
Turkey Pot Pie Soup, Low Carb
Amount Per Serving (1 serving)
Calories 439 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 10g50%
Trans Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 130mg43%
Sodium 989mg41%
Potassium 1030mg29%
Carbohydrates 24g8%
Fiber 5g20%
Sugar 11g12%
Protein 38g76%
Vitamin A 6045IU121%
Vitamin C 63mg76%
Calcium 168mg17%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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