Healthy Chicken Wild Rice Soup is a comforting bowl filled with tender chicken, nutty wild rice, and a mix of fresh veggies like carrots and celery. It’s warm and hearty, perfect for cooler days when you want something nourishing but not too heavy. The wild rice adds a nice chewy texture that makes each spoonful feel satisfying and cozy.
I love making this soup when I need a wholesome meal that’s both tasty and easy on the stomach. One of my favorite tips is to cook the wild rice separately ahead of time so it’s perfectly tender and doesn’t get mushy in the soup. It makes the whole dish come together quicker, especially on busy weeknights.
We usually enjoy this soup with a slice of crusty bread or a simple side salad, making it a great go-to dinner that feels special without much fuss. Every time I serve it, people tell me how much they appreciate the balance of flavors and the gentle, comforting warmth it brings. It’s definitely one of those recipes I keep coming back to, especially when I want something that feels like a hug in a bowl.
Key Ingredients & Substitutions
Wild Rice: This grain adds a nutty flavor and chewy texture. If you don’t have wild rice, try brown rice or a blend of wild and white rice for quicker cooking.
Chicken: Skinless, boneless chicken breast or thighs work well. Leftover roasted chicken or rotisserie chicken are easy substitutes that save time.
Vegetables: Carrots, celery, and onions build the soup’s base flavor. If fresh veggies aren’t handy, frozen diced mixes can work fine too.
Milk: Unsweetened almond milk keeps it light, but you can use any milk you prefer or half-and-half for a richer soup.
Flour: The flour helps thicken the soup. Whole wheat flour is a healthier option, or use cornstarch mixed with water as a gluten-free thickener.
How Do I Make the Soup Creamy Without Adding Too Much Fat?
To get a creamy yet healthy soup, this recipe uses a simple roux of flour and a little oil, then adds almond milk instead of heavy cream. Here’s how to do it:
- Cook your veggies first in oil to soften.
- Sprinkle flour over the veggies and stir constantly for a couple of minutes to cook off the raw taste.
- Slowly whisk in your broth and milk to avoid lumps while thickening the soup gently.
- Simmer until the soup thickens and tastes rich without needing cream or butter.
This method makes the soup smooth and satisfying while keeping it lighter on calories and fat.
Equipment You’ll Need
- Medium saucepan – I love it because it cooks the wild rice perfectly and keeps everything contained.
- Large soup pot or Dutch oven – makes sautéing veggies and simmering the soup easy and mess-free.
- Wooden spoon or spatula – helps stir the vegetables and often without scratching the pan.
- Measuring cups and spoons – keeps your ingredients accurate for the best taste.
- Whisk – perfect for mixing the flour into the broth smoothly without lumps.
Flavor Variations & Add-Ins
- Swap shredded chicken for cooked turkey or cooked tofu for a different protein option.
- Add chopped spinach or kale during the last few minutes for extra greens.
- Sprinkle some shredded cheese like Parmesan or mozzarella on top for added richness.
- Mix in sautéed mushrooms or herbs like rosemary or sage for a new flavor twist.
Healthy Chicken Wild Rice Soup
Ingredients You’ll Need:
Soup Ingredients:
- 1 cup wild rice, rinsed
- 6 cups low-sodium chicken broth
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 2 cups cooked chicken, shredded (skinless, boneless breast or thigh)
- 1 tsp dried thyme (or 1 tbsp fresh thyme leaves)
- 1 tsp dried parsley (or 1 tbsp fresh parsley), plus extra for garnish
- 1/4 tsp black pepper
- 1/2 tsp salt (adjust to taste)
- 1 tbsp olive oil or avocado oil
- 1/4 cup all-purpose flour or whole wheat flour (for thickening)
- 1 1/2 cups unsweetened almond milk or low-fat milk (or any milk of choice)
- Optional: 1 bay leaf for added flavor
- Optional: fresh thyme sprigs for garnish
How Much Time Will You Need?
This recipe takes about 15 minutes to prep and 40-45 minutes for the wild rice to cook. After that, simmering and putting everything together will take roughly another 20 minutes. So, plan for about 1 hour and 15 minutes total—mostly hands-off while the rice cooks and the soup simmers.
Step-by-Step Instructions:
1. Cook the Wild Rice
Bring 2 cups of water to a boil in a medium saucepan. Add the rinsed wild rice, cover, and reduce heat to low. Let it simmer gently for 40-45 minutes until the rice is tender and most of the water is absorbed. Drain off any extra water and set your rice aside.
2. Sauté the Vegetables
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, stirring occasionally. Cook until the veggies soften and smell amazing, about 5-7 minutes. Add the minced garlic and cook for another minute.
3. Make the Thickener (Roux)
Sprinkle the flour evenly over the veggies and stir constantly for about 2 minutes. This helps cook the flour and will thicken your soup nicely without lumps.
4. Add Liquids and Seasonings
Slowly whisk in the chicken broth and almond milk, stirring to avoid lumps. Add the dried thyme, parsley, bay leaf (if using), black pepper, and salt. Bring the soup to a boil.
5. Simmer the Soup
Once boiling, lower the heat to a gentle simmer. Stir every now and then and cook for about 10 minutes, letting the soup thicken slowly.
6. Add Chicken and Rice
Stir in the cooked wild rice and shredded chicken. Let everything heat through together for another 5-10 minutes.
7. Final Touches
Taste the soup and add more salt or pepper if needed. Remove the bay leaf if you used one.
8. Serve and Enjoy
Ladle the soup into bowls and sprinkle on fresh parsley or thyme for a lovely fresh finish. Enjoy your warm, healthy chicken wild rice soup!
Can I Use Frozen Chicken Instead of Fresh?
Yes! Just be sure to thaw frozen chicken fully before shredding and adding it to the soup. Thaw in the refrigerator overnight or use the defrost function on your microwave for quicker results.
How Can I Make This Soup Gluten-Free?
Swap the all-purpose flour for a gluten-free alternative like cornstarch or arrowroot powder. Mix it with a bit of cold water before adding to the soup to avoid lumps and achieve the perfect thickness.
Can I Prepare This Soup Ahead of Time?
Absolutely! You can make the soup completely and store it in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or in the microwave, stirring occasionally for even heating.
What’s the Best Way to Store Leftovers?
Keep leftovers in a sealed container in the refrigerator for up to 3 days. The wild rice may absorb more liquid overnight, so when reheating, add a splash of broth or water to loosen the soup back up.
