Turkey Pumpkin Lasagna Soup (30-Minute Gut Healthy Meal)

Looking for a delicious and cozy dish that's perfect for fall and quick to make? This easy turkey pumpkin simple lasagna soup recipe is a 30-minute meal that combines savory and comforting flavors in one pot with a holistic gut health twist. It's gluten-free, dairy-free (with options), and packed with nutrients that support digestion. Whether you're looking for a hearty weeknight dinner or a nourishing bowl of comfort, this soup has you covered.

If you're searching for a new cozy fall soup recipe, this simple and easy lasagna soup is where it's at. My other delicious recipes inspired me, like my minestrone soup and my turkey meatball recipe. I combined the similar flavors, but with a hearty pumpkin lasagna flavor added in.

If you are planning an entire Halloween day of easy meals, start by meal prepping the egg and turkey breakfast casserole the night before, so it's ready to pop in the oven in the morning. Serve this as an easy brunch idea, or try the pumpkin cranberry protein pancakes, or magic bar sheet pan pancakes. Want some delicious, tasty Halloween dessert ideas? Check out the entire Halloween recipe page to get inspired.

Jump to:

• 💖 Why You'll Love This Turkey Pumpkin Lasagna Soup Recipe?
• 🍲 Simple Lasagna Soup Recipe
• 🥣 Key Ingredients For a Turkey Pumpkin Lasagna Soup Recipe
• 👩‍🍳 Directions For Turkey Pumpkin Lasagna Soup Recipe
• 🩺 Nutritional Health Benefits of This Turkey Pumpkin Lasagna Soup For Gut Health
• 🧡 Learn to Make a Simple & Easy One Pot Turkey Pumpkin Lasagna Soup Recipe
• 📖 Recipe
• ⭐️ Pro Nutrition Tip
• 💙 Substitutions & Variations
• 🥚 Healthy Food Swaps Guide
• 🍴 Serving Suggestions
• ❄️ Storage
• 🥘 Meal Prep Tips
• 😷 Food Safety
• 🤔 ⁉️ FAQ - Common Questions
• 😀 Enjoy This Delicious & Easy One Pot Turkey Pumpkin Lasagna Soup Recipe
• ❤️ You Might Also Love These
• 🤲 Pairing
• 🍁 Fall Into Healthy Nutrition Challenge
• 💬 Comments

🍲 Simple Lasagna Soup Recipe

This easy one pot turkey pumpkin lasagna soup is made with simple, wholesome ingredients that are easy to find and prepare. Canned pumpkin adds a rich, velvety texture and subtle sweetness, while gluten-free lasagna noodles provide the classic pasta feel without the gluten.

The addition of carrots, onions, and spinach not only makes this soup colorful and delicious, but also boosts its nutritional content, providing essential vitamins and minerals that support overall health.

Each ingredient in this lasagna soup is selected to promote better digestion and nourish your body. Coconut milk adds a creamy richness without the heaviness of dairy, making it easier on the stomach while offering healthy fats.

The combination of garlic and onion adds a savory depth to the soup, while also acting as prebiotics-fuel for the good bacteria in your gut.

This easy-to-make soup is perfect for a busy weeknight when you want something warm, nourishing, and full of health benefits. It only takes 30 minutes to prepare, but you'll feel like you're indulging in a slow-cooked meal that is as satisfying as it is nutritious.

🥣 Key Ingredients For a Turkey Pumpkin Lasagna Soup Recipe

This turkey pumpkin lasagna soup is not only easy to make, but it's also loaded with gut-healthy ingredients.

1. Pumpkin - Canned pumpkin is high in fiber and vitamin A, which supports gut lining and skin health.
2. Turkey - Ground turkey (or red lentils for a vegan option) provides lean protein, while the lentils add a plant-based protein boost with fiber.
3. Spinach - Rich in antioxidants and helps promote healthy digestion.
4. Coconut Milk - Adds a creamy texture, and its medium-chain triglycerides (MCTs) are easy on digestion.
5. Extra Virgin Olive Oil - I like extra virgin olive oil, but you can swap with avocado oil.
6. Gluten-Free Lasagna Noodles - Keeps this recipe friendly for those with gluten sensitivities, while still offering the texture of traditional lasagna.
7. Spices & Herbs - In addition to salt and pepper, I added Italian seasoning, and fresh basil and parsley for garnish at the end.
8. Fresh Garlic - Garlic adds a pungent and savory depth that complements the soup nicely. If you can't find fresh garlic, opt for garlic powder instead.

See the recipe card for quantities.

👩‍🍳 Directions For Turkey Pumpkin Lasagna Soup Recipe

This turkey pumpkin lasagna soup recipe makes about 6 servings and takes approximately 30 minutes to prepare and cook from start to finish. Perfect for a quick weeknight meal or meal prep!

Step 1: Saute Aromatics

In a large pot, heat olive oil over medium heat. Add diced onions and minced garlic, cooking until the onions turn translucent, about 3-4 minutes.

Step 2: Cook Turkey or Lentils

Add ground turkey to the pot and cook until browned, about 5-7 minutes. If using lentils, simply rinse and add them directly to the pot at the same stage. Season with Italian seasoning, salt, and pepper.

Step 3: Add Tomato Base

Stir in the tomato paste, marinara sauce, and vegetable broth. Bring the mixture to a boil, then reduce the heat to medium-low. Let simmer for 5 minutes.

Step 4: Cook the Noodles

Add the broken lasagna noodles and canned pumpkin. Stir well to combine, and bring the soup back to a boil. Reduce heat and simmer for 10-15 minutes, until the noodles are tender and cooked through.

Step 5: Finish With Coconut Milk and Spinach

Stir in coconut milk and fresh spinach, allowing the spinach to wilt in the hot soup.

Step 6: Top With Ricotta

Either stir in ricotta cheese for a creamier texture, or serve the soup with a dollop of ricotta (or the dairy-free alternative) in the center of each bowl.

Step 7: Garnish and Serve

Top with fresh basil and parsley for a burst of freshness. Serve hot and enjoy this comforting bowl of turkey pumpkin lasagna soup!

🩺 Nutritional Health Benefits of This Turkey Pumpkin Lasagna Soup For Gut Health

This easy one pot turkey pumpkin lasagna soup is packed with gut-friendly, nutrient-rich ingredients that offer numerous health benefits. Each ingredient works together to nourish your gut and enhance overall well-being.

• Canned Pumpkin - High in fiber, canned pumpkin promotes smooth digestion and helps regulate bowel movements. It's also rich in beta-carotene, which the body converts into vitamin A-a key nutrient for supporting the gut lining and immune health. The fiber content helps balance gut bacteria, making it great for a healthy microbiome.
• Ground Turkey (or Red Lentils) - Turkey is a lean source of protein, which helps keep your digestive system functioning optimally while supporting hormone balance. Red lentils, as a plant-based alternative, provide both protein and fiber, which are important for gut health and help regulate blood sugar levels.
• Spinach - This leafy green is a powerhouse of nutrients like magnesium and fiber, both of which support digestion and gut motility. Magnesium also plays a role in hormone regulation, particularly for stress and sleep, which are both closely tied to digestive health.
• Coconut Milk - The medium-chain triglycerides (MCTs) found in coconut milk are easily absorbed and used as quick energy by the body, making it easier to digest than traditional dairy. Coconut milk's healthy fats also support hormone production and balance, while its anti-inflammatory properties soothe the gut lining.
• Gluten-Free Lasagna Noodles - Gluten-free noodles are ideal for those with gluten sensitivities or anyone wanting to reduce inflammation in the gut. These noodles offer a comforting texture without causing the digestive issues that gluten can sometimes trigger.
• Garlic and Onion - Both garlic and onion contain prebiotics, which are essential for feeding the beneficial bacteria in your gut. These ingredients also have antimicrobial properties, which can help keep the gut balanced by reducing harmful bacteria while promoting the growth of good bacteria.
• Carrots - Rich in antioxidants, carrots are great for supporting immune health and reducing inflammation in the body. Their fiber content also helps maintain a healthy digestive system, and their beta-carotene content contributes to healthy skin and eyes, benefiting you inside and out.

This combination of gut-friendly, nutrient-dense ingredients makes turkey pumpkin lasagna soup a great option for supporting digestive health, balanced hormones, and overall wellness.

🧡 Learn to Make a Simple & Easy One Pot Turkey Pumpkin Lasagna Soup Recipe

Learn how easy it is to make a tasty turkey pumpkin lasagna soup ready in only 30 minutes and gut-friendly too.

📖 Recipe

💙 Substitutions & Variations

Here are a few modifications if you have an aversion, food allergy, or simply don't have an ingredient on hand. Also, this recipe is versatile and can be adjusted to suit different dietary preferences or ingredient availability.

• Vegan Option - Replace ground turkey with red lentils for a plant-based protein boost.
• Dairy-Free - Opt for a dairy-free ricotta or Greek yogurt alternative, or use coconut yogurt for extra creaminess.

Check out my free Healthy Food Swaps Guide for how to swap out different foods if you suffer from food allergies, sensitivities, intolerances, or simply an aversion.

🍴 Serving Suggestions

Pair this easy one pot turkey pumpkin lasagna soup with a side of gluten-free garlic bread, gluten-free biscuits, pumpkin bread, or a fresh, crunchy kale salad. You can also top with extra cheese or even a sprinkle of nutritional yeast for a cheesy, vegan-friendly option.

Enjoy this quick and easy fall-inspired soup that brings together the best of lasagna and pumpkin in one gut-healthy, comforting meal!

❄️ Storage

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove, adding a bit more broth if the soup thickens.

• Freeze - Transfer the soup to a freezer-safe container and store for up to 3 months.
• Reheat - Reheat on the stove over low heat, adding a splash of water or broth to thin it out if needed.

🥘 Meal Prep Tips

• Batch Cook the Soup - Prepare a large pot of pumpkin lasagna soup at once to save time and ensure you have nourishing, gut-friendly meals ready for the week.
• Pre-Cook and Separate Noodles - If your recipe includes lasagna noodles or pasta, cook them separately and store in an airtight container. This prevents them from becoming mushy when reheated.
• Portion into Container - Once the soup has cooled, divide it into individual meal prep containers. For best texture, add the pre-cooked noodles to each container separately, or store them on the side.
• Keep Garnishes Fresh - Prepare any fresh herbs, a sprinkle of dairy-free cheese, or additional toppings in small containers to add just before serving.
• Freeze for Longer Storage - For extended meal prep, store extra portions in freezer-safe containers. Thaw overnight in the fridge and reheat gently on the stovetop or microwave.
• Label and Date - Clearly label your containers with the recipe name and date to ensure freshness and easy meal tracking throughout the week.

😷 Food Safety

Food safety is a serious concern, especially when preparing raw turkey. Here are a few food safety tips to be reminded of.

• Wash hands properly with soap and water for 20 seconds after touching raw turkey.
• Cook turkey to a minimum temperature of 165 °F (74 °C)
• Do not use the same utensils on cooked food that previously touched raw turkey. This is especially true if prepping a raw salad on the side.
• Don't leave food sitting out at room temperature for extended periods.
• Don't wash raw turkey before cooking it. This is not necessary, as any bacteria will be killed after cooking. Washing raw turkey is the fastest way to result in cross-contamination and food-borne illness.

See more guidelines at USDA.gov.

🤔 ⁉️ FAQ - Common Questions

😀 Enjoy This Delicious & Easy One Pot Turkey Pumpkin Lasagna Soup Recipe

This turkey pumpkin lasagna soup is the perfect comforting, gut-healthy meal that combines the rich flavors of fall with a wholesome twist.

Whether you're enjoying it as a quick weeknight dinner or prepping it for leftovers, this 30-minute recipe delivers delicious nutrition in every spoonful. The combination of pumpkin, coconut milk, gluten-free lasagna noodles, and hearty protein makes this soup a family favorite that also supports digestion and hormone balance.

I hope you guys love this recipe! If you make it, please leave a comment below and let me know what you think! And if you post to Instagram, I repost your remakes of your creations on my IG stories!

I would also love to hear what you think, or take a photo and tag me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

❤️ You Might Also Love These

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🤲 Pairing

These are my favorite recipes to serve with this easy one pot turkey pumpkin lasagna soup recipe: