by Olena

Healthy Chicken Wild Rice Soup

by Olena

5 from 4 reviews

healthy chicken and wild rice soup

Healthy chicken and wild rice soup without any cream. And it is thick, hearty and sticks to your ribs! And full of flavor, chicken and wild rice, obviously. You will never go back to Panera or condensed cream of mushroom soup version.

Tips for Best Chicken and Wild Rice Soup

  • The longer you cook wild rice, the thicker will be the soup.
  • Wild rice will “cook” for a few more hours after you turn off heat. It really soaks up the liquids.
  • If you don’t have dried mushrooms, use fresh brown or shiitake mushrooms.
  • Homo 3.25 % milk is the best replacement for heavy cream.
  • You can use almond milk etc. but flavor will change.

How to Make Chicken Wild Rice Soup

This recipe includes slow cooker, stovetop  and Instant Pot versions. I know! Amazing!

chicken and wild rice soup

In Slow Cooker:

  1. Cook chicken, vegetables and spices in a large slow cooker on Low for 8-10 hours or on High for 5-6 hours.
  2. Remove chicken onto plate and shred with 2 forks.
  3. Add milk and blend with an immersion blender a bit. Or leave it as is.
  4. Add shredded chicken and parsley. Stir and enjoy!

In Instant Pot:

Follow all the steps like for crockpot chicken wild rice soup except cook on High pressure for 35 minutes with Quick Release of pressure.

On the Stove:

  1. Saute vegetables in a large heavy bottom pot for 5 minutes.
  2. Add chicken, more veggies, wild rice, water and spices.
  3. Cook for 45 minutes.
  4. After repeat steps as mentioned above.

creamy chicken and wild rice soup

How to Thicken Chicken and Wild Rice Soup without Flour?

My healthy chicken mushroom wild rice soup is made without a cup of butter, heavy cream or white flour. But still is SO creamy. It literally won’t make our hearts stop.

So, how? With a help of an immersion blender and milk. When rice is well cooked, its starches break down so easily with a few pulses of a blender. And when they meet sweet and creamy milk with way less fat and calories than heavy cream, the soup becomes creamy chicken and wild rice soup recipe.

Can You Freeze It?

Of course. Freeze leftovers in a glass container for up to 3 months. “But wait, there is more…”

You can turn this soup into a freezer meal!chicken and wild rice soup recipe freezer meal

  • In a large Ziploc bag, add all ingredients except water, milk and parsley.
  • Seal and freeze for up to 3 months.
  • Cook in Instant Pot from frozen for 35 minutes with Quick Release.
  • For slow cooker, thaw in the fridge for 24 hours and then cook on Low for 10 hours or on High for 6 hours.
  • After follow last step in the recipe.

Check out my full list of healthy freezer meals. I’m obsessed!

More Healthy Soup Recipes to Try

Print

Healthy Chicken Wild Rice Soup

5 from 4 reviews

Don’t want to have a heart attack? Make my creamy chicken wild rice soup without heavy cream, flour or butter in slow cooker, Instant Pot or on the stove.

  • Author: Olena of ifoodreal.com
  • Prep Time: 5 minutes
  • Cook Time: 5 hours
  • Total Time: 5 hours 5 minutes
  • Yield: 8 servings 1x
  • Category: Soup and stew
  • Method: Slow cooker
  • Cuisine: North American
Scale

Ingredients

  • 1.5 lbs any chicken pieces*
  • 1 large onion, finely chopped
  • 2 large garlic cloves, minced
  • 2 large carrots, coarsely chopped
  • 3 large celery stalks, diced
  • 2 large potatoes, diced
  • 1/2 cup dried mushrooms or 1 cup fresh, sliced
  • 1 1/2 cups wild rice
  • 9 cups water or chicken broth**
  • 1/2 tsp thyme, dried
  • 1 tbsp mustard
  • 2 tsp garlic powder
  • 2 1/4 tsp salt
  • Ground black pepper, to taste
  • 2 cups whole milk***
  • Small bunch parsley, finely chopped
  • Avocado oil (for stovetop only)

Instructions

  1. Slow Cooker: In a large slow cooker, add chicken, onion, garlic, carrots, celery, potatoes, mushrooms, wild rice, water, thyme, salt, and pepper; cover and cook on Low for 8-10 hours or on High for 5-6 hours.
  2. Remove chicken onto plate and shred with 2 forks. To slow cooker, add milk, mustard and garlic powder; using an immersion blender give a few pulses until soup is desired thickness (don’t forget to stir and feel free to adjust thickness with extra water and spices). Add shredded chicken, parsley, stir and serve hot.
  3. Stovetop: In a large heavy bottom pot or Dutch oven, swirl a bit of avocado oil to coat; add onion, garlic, carrots, celery and fresh mushrooms (if using), and saute for 5 minutes. Add chicken, potatoes, wild mushrooms (if not using fresh), wild rice, water, thyme, salt, and pepper; bring to a boil, cover and cook on low heat with lid a bit open for about 45 minutes.
  4. Remove chicken onto plate and shred with 2 forks. To the pot, add milk, mustard and garlic powder; using an immersion blender give a few pulses until soup is desired thickness (don’t forget to stir and feel free to adjust thickness with extra water and spices). Add shredded chicken, parsley, stir and serve hot.
  5. Instant Pot: In Instant Pot, add chicken, onion, garlic, carrots, celery, potatoes, mushrooms, wild rice, water, thyme, mustard, garlic powder salt, and pepper. Cover, set pressure valve to Sealing and press Pressure Cooking on High for 35 minutes. After do Quick Release to release the pressure by turning the valve to Venting.
  6. Remove chicken onto plate and shred with 2 forks. To Instant Pot, add milk and using an immersion blender give a few pulses until soup is desired thickness (don’t forget to stir and feel free to adjust thickness with extra water and spices). Add shredded chicken, parsley, stir and serve hot.

Store: Refrigerate in an airtight container for up to 5 days or freeze leftovers for up to 3 months.

Freezer Meal: In a large Ziploc bag, add all ingredients (except water, milk and parsley), release out as much air as possible, seal and freeze for up to 3 months. If cooking in slow cooker, thaw in the fridge for 24 hours, add to slow cooker along with water and cook as per above instructions + 1 hour. If cooking in Instant Pot, cook from frozen for 25 minutes with Quick Release. After follow last step in the recipe.

Make Ahead: In a large air tight container, bowl with a lid or slow cooker’s insert, add all ingredients (except chicken and parsley) and refrigerate for up to 12 hours. Add chicken and cook as per slow cooker instructions. OR store chopped veggies with spices in an airtight container for up to 3 days and mix with the rest when ready to cook.

Notes

*I used frozen drumsticks in slow cooker version. ANY chicken works – raw, bone in/skin on or boneless/skinless, cooked cubed/shredded. Just remember that cooked chicken needs barely any cooking, and you will need to use chicken broth in place of water, since it won’t be cooking in water creating a broth.

**Use water with raw chicken and broth with cooked chicken. ***I’m sure you can use any unsweetened plant-based milk, just soup will be less rich but still creamy.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

37 comments on “Healthy Chicken Wild Rice Soup

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  1. I have had an instant pot for a week. Thank goodness for your site. It has helped me understand how to use the pot, what to do and WHAT NOT TO DO. I made the chicken wild rice soup and froze it in my gallon freezer bag. I realize I need to add 9 cups of water when I’m ready to cook it. I have a 6 quart instant pot, is it big enough, or was the recipe for an 8 quart pot? I also put your Butter Chicken recipe in the freezer, I will comment after I cook it. Thank you so much for all the work you have put into your great site.

    1. Good question. You should be good with 6 quart. And you are so welcome! It’s an amazing machine once you get how it works after using a few times. Enjoy!!! Yes please leave me reviews on any recipe you try.

      1. Thank you for your speedy response. I am going to fix it Saturday for my Grandchildren and because of your hard work I will be able to spend more time with them instead of cooking. Thank you.

        1. Well, that makes this recipe double worth the effort of creating. Enjoy! Kids grow up so fast as you already know and I just recently learnt l

          1. I just wanted to let you know when I put my frozen ingredients in the instant pot there was only room for 7 cups of liquid. It turned out great just more condensed. I added more chicken broth when I served it. So should I cut the recipe in half for my 6qt pot and cook it the same amount of time? Also, maybe a silly question. When you remove the frozen recipe from the bag are the ingredients in the top of the bag now on the bottom of the pot?

          2. Gotcha. I would cut back chicken to 1 lb and rice to 1 cup, and a bit less veggies. Same amount of time. And it doesn’t matter which side you put frozen bag in the pot in this recipe. I will update this recipe with 6 quart pot amounts. Thank you for sharing and so happy you enjoyed!

  2. Made the Healthy Chicken Wild Rice Soup from frozen state today. The family really liked it. I liked it because all I had to do was put it in the Instant Pot and my job was done. Thanks Olena for such a good no great recipe.
Please come up with more recipes from frozen state.

  3. I didn’t have any wild rice so I made this in my crock pot with regular rice, and it turned out all mushy and not delicious…any tips?

  4. So yummy! I’ve made this once already and it’s on the menu for next week. Thanks for this delicious recipe.

  5. Great recipe! I substituted the chicken for wild rabbit, it was delicious. Also added few squirts of fresh lime, which rounded out the flavour to give it a little more depth.

  6. Are you using precooked wild rice? Or do you just put uncooked ? Do you have nutritional amount? How much is a serving? Thank you

  7. Made this for my family yesterday for dinner. It was a HUGE hit! No worries on the WW points. As long as I have the nutrition facts, I can figure it out. 🙂

  8. I just came across your site through a My Fitness Pal email and I have already saved like a dozen recipes that I cannot wait to try. I love that you include the WW points amounts. 🙂

    1. 🙂 Yay. Well, at some point you might loose a sight of WW points on my recipes but you can still cook them and eat until full – real food magic.:) Leave me a comment o na recipe you make and like haha.:)

  9. I just enjoyed reading some of your blog articles over my morning cup of java and of course I came across what you wrote about why you will not get an Instant Pot. Feel free to delete my above comment. Glad we can still be “friends” even though we both don’t have an Instant Pot ~ ha-ha!!! Wish we lived closer ~ I think I would enjoy being your real friend!!! Have a great day!

  10. Oh, my mouth is watering just by looking at the picture. ! Now that’s my kind of soup- (creamy but no butter, flour or cream) . Thank you for the recipe . Will definitely make it .

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