Healthy Chicken Wild Rice Soup is a warm and comforting bowl filled with tender pieces of chicken, hearty wild rice, and a mix of fresh vegetables. It’s the kind of soup that feels cozy and satisfying without being heavy. The wild rice adds a nice nutty texture that makes every spoonful interesting and filling.
I love making this soup on chilly days when I want something nourishing and simple. What I really enjoy is how easy it is to tweak—if I have extra veggies or herbs, they go right in. It’s a perfect blend of flavors that feels like a hug in a bowl, and knowing it’s healthy makes it even better for those days I want to feel good about what I’m eating.
My favorite way to enjoy this soup is with a slice of crusty bread or a light green salad on the side. It warms me up and keeps me full for hours, which is great when I’m busy but still want something homemade. Plus, it’s great to make a big batch so I can enjoy leftovers the next day or pack it for lunch—it always tastes just as good the second time around!
Key Ingredients & Substitutions
Wild Rice Blend: Wild rice adds a chewy, nutty texture that’s a highlight of this soup. If you can’t find wild rice, brown rice or long-grain rice work well too but cook a bit faster.
Chicken: I like using cooked chicken breast for lean protein. Rotisserie chicken is a great shortcut. For a vegetarian option, try adding extra mushrooms or a plant-based chicken substitute.
Vegetables: Onion, carrots, celery, and mushrooms build the soup’s flavor base. Feel free to swap in any veggies you have on hand like bell peppers or zucchini.
Low-Fat Milk or Unsweetened Almond Milk: These keep the soup creamy without heavy cream. Coconut milk is a tasty dairy-free alternative, but it will add a subtle coconut flavor.
Thickener: Whole wheat flour or cornstarch helps give the soup a nice body. If you prefer gluten-free, cornstarch or arrowroot powder works best.
How Can You Get the Soup Creamy Without Heavy Cream?
The creamy texture here comes from a simple slurry made by mixing flour or cornstarch with cold milk. This method thickens the soup gently without needing heavy cream.
- Mix the thickener with a small amount of cold milk first to avoid lumps.
- Slowly stir this mixture into the hot soup while simmering.
- Cook for 5-10 minutes to activate thickening and develop flavor.
- If the soup gets too thick, simply add a little more broth or milk until you get the desired consistency.
This technique is easy and keeps the soup lighter but still creamy and comforting.
Equipment You’ll Need
- Large pot or Dutch oven — Perfect for simmering the soup and cooking all ingredients evenly.
- Measuring cups and spoons — To accurately measure the rice, liquids, and seasonings.
- Knife and cutting board — For dicing vegetables and shredding cooked chicken.
- Stirring spoon or wooden spatula — To combine everything gently while cooking.
- Small bowl — For mixing the flour or cornstarch with milk to make a slurry.
Flavor Variations & Add-Ins
- Swap cooked chicken with cooked turkey or leftover roast beef for different flavors.
- Add chopped spinach or kale at the end for extra greens and nutrients.
- Use different herbs like rosemary or thyme to change the aroma and taste.
- Stir in a splash of lemon juice or vinegar just before serving for a bright, tangy kick.
Healthy Chicken Wild Rice Soup
Ingredients You’ll Need:
Main Ingredients:
- 1 cup wild rice blend, rinsed
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 8 oz mushrooms, sliced
- 6 cups low-sodium chicken broth
- 2 cups cooked chicken breast, shredded or diced
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley (plus extra for garnish)
- ½ teaspoon black pepper
- ½ teaspoon salt, or to taste
- 1 cup low-fat milk or unsweetened almond milk
- 2 tablespoons whole wheat flour or cornstarch (optional, for thickening)
- Fresh parsley, chopped, for garnish
How Much Time Will You Need?
This soup takes about 10 minutes to prep, 40-45 minutes to simmer the rice and veggies, plus an optional 10 minutes to thicken the soup. So, expect a total of around 1 hour for a hearty, homemade soup.
Step-by-Step Instructions:
1. Prep Your Ingredients:
Start by rinsing the wild rice blend under cold water to remove any impurities. Dice your onion, carrots, celery, and slice the mushrooms so everything is ready to go.
2. Sauté the Veggies:
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, celery, and mushrooms. Cook and stir for about 5-7 minutes until the vegetables are soft and fragrant.
3. Add Garlic and Rice:
Stir in the minced garlic and cook for another minute. Then add in the rinsed wild rice, making sure it’s well coated with the vegetables and oil.
4. Simmer the Soup:
Pour in the chicken broth. Add the dried thyme, dried parsley, salt, and black pepper. Bring everything to a boil, then lower the heat to a simmer. Cover the pot and cook for 40-45 minutes until the wild rice is tender.
5. Prepare the Chicken (if Needed):
If your chicken isn’t pre-cooked, cook the chicken breasts by either poaching or baking until fully cooked. Then shred or dice the chicken into bite-sized pieces.
6. Combine Chicken and Soup:
Once the rice and veggies are tender, stir in the cooked chicken. This lets the chicken warm through without overcooking.
7. Make It Creamy:
In a small bowl, mix the flour or cornstarch with a little cold milk to create a smooth slurry. Slowly stir this mixture into the soup along with the rest of the milk or almond milk. This will gently thicken the soup.
8. Final Simmer:
Cook the soup for another 5-10 minutes, stirring occasionally, until it thickens slightly. Taste and adjust seasoning with salt or pepper if needed.
9. Serve and Enjoy:
Ladle the soup into bowls, garnish with chopped fresh parsley, and serve warm. It’s delicious alongside some crusty whole-grain bread or a simple green salad.
Can I Use Frozen Chicken in This Soup?
Yes, you can! Just make sure the chicken is fully thawed before adding it to the soup. Thaw it overnight in the fridge or use the cold water method for quicker thawing.
How Can I Make This Soup Dairy-Free?
Simply swap the low-fat milk with unsweetened almond milk or another plant-based milk. Coconut milk is also a good option but will add a subtle coconut flavor to the soup.
Can I Prepare This Soup in Advance?
Absolutely! Make the soup and store it in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or microwave before serving, adding a splash of broth or milk if it thickens too much.
What’s the Best Way to Store Leftovers?
Store leftover soup in airtight containers in the refrigerator for up to 3 days or freeze for up to 3 months. When reheating, thaw frozen soup overnight in the fridge and warm it slowly on the stove.
