by Olena

Healthy Chicken Wild Rice Soup

Olena's image
Olena Osipov
5 from 47 votes

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Chicken Wild Rice Soup is made without heavy cream, flour or butter in your slow cooker, Instant Pot or on the stove. It is easy, creamy, low fat and simply the best healthy comfort food in a bowl!

Feeling under the weather? Try my Ukrainian grandma’s quick chicken noodle soup or chicken stew.

healthy chicken and wild rice soup

Chicken Wild Rice Soup

This recipe is a healthy version of chicken wild rice soup because it is made without any heavy cream. And yet, it is creamy and hearty. It is so good, we adapted it to Instant Pot chicken wild rice soup that is now enjoyed by families all over the world.

This soup is full of flavorful chicken, tender carrots, potatoes and celery and wild rice, of course. You will never want to go back to Panera or condensed cream of mushroom chicken and wild rice soup again. Using soup’s ingredients to make it creamy is my trick to healthy soups!

In this healthy broccoli cheese soup I pureed 5 cups of squash, and it even makes soup cheese yellow colour. And in white chicken chili I mashed up some white beans. And pressure cooker zuppa toscana comes out so delicious with just whole milk and Italian sausage.

chicken and wild rice soup crock pot

Ingredients for Chicken Wild Rice Soup

  • Chicken: ANY chicken works – raw, bone in/skin on or boneless/skinless, cut up whole chicken, cubed or shredded cooked chicken.
  • Dried mushrooms: If you don’t have dried mushrooms, use fresh brown or shiitake mushrooms.
  • Vegetables: Onion, garlic, carrots, celery, potatoes.
  • Wild rice: Wild rice has a very unique taste that makes this soup so delicious. Unfortunately, white or brown rice can not be substituted in this recipe. If that’s all you have, make Instant Pot chicken and rice soup instead.
  • Milk: Homo 3.25 % milk is the best replacement for heavy cream. You can use any nut milk, but the flavor will change.
  • Liquid: Water or low sodium chicken broth.
  • Seasoning: Thyme, mustard, garlic powder, salt and pepper.
  • Garnish: Parsley

How to Make Chicken Wild Rice Soup

  • Saute vegetables with spices in a large heavy bottom pot.
  • Add remaining ingredients: Chicken, potatoes, wild rice, water or broth.
  • Cook: Cook for 55 minutes or until rice and potatoes are tender.
  • Shred chicken: Place chicken onto plate and shred with 2 forks.
  • Make creamy: Add milk and blend with an immersion blender a bit. Or leave it as is. Add shredded chicken and parsley.

how to make chicken and wild rice soup

Variations

  • Slow cooker: Saute vegetables and spices. Add chicken, potatoes, wild rice, water/broth in a large slow cooker. And cook on Low for 8-10 hours or on High for 5-6 hours.
  • Instant Pot: Throw all of the ingredients into the Instant Pot and cook for 25 minutes on High. Watch video below where we show you how to make Instant Pot chicken wild rice soup.

How to Store and Freeze Soup

Store: Refrigerate in an airtight container for up to 5 days.

Freeze: Freeze chicken and wild rice soup leftovers in a glass container for up to 3 months.

How to Make a Freezer Meal

You can turn this soup into a freezer meal!

  • Instant Pot: In a large Ziploc bag, add all ingredients except water, milk and parsley. Seal and freeze for up to 3 months. Cook from frozen with 7 cups water/broth on High pressure for 25 minutes, wait 10 minutes and release remaining pressure.
  • Slow cooker: In a large Ziploc bag, add all ingredients except water, milk and parsley. Seal and freeze for up to 3 months. Thaw in the fridge for 24 hours and then cook on Low for 10 hours or on High for 6 hours. You can skip sauteing or saute veggies before adding to a bag. Either way soup is gonna be delish.
  • After cooking: Remove chicken and shred with 2 forks. Blend a bit with an immersion blender until desired consistency. Add chicken and parsley. Stir and serve hot.

Check out my full list of 20 healthy freezer meals. I’m obsessed!

chicken and wild rice soup recipe freezer meal

More Chicken Soup Recipes

Healthy Chicken Wild Rice Soup

Healthy Chicken Wild Rice Soup

Chicken Wild Rice Soup is made without heavy cream, flour or butter in your slow cooker, Instant Pot or on the stove. It is easy, creamy, low fat and simply the best healthy comfort food in a bowl!
4.96 from 47 votes
Print Save Rate
Course: Soup and Stew
Cuisine: North American
Prep Time: 10 minutes
Cook Time: 1 hour 5 minutes
Total Time: 1 hour 15 minutes
Servings: 7 servings
Calories: 400kcal
Author: Olena Osipov

Ingredients

  • 1.5 lbs any raw 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 2 cups fresh brown mushrooms sliced
  • 1 1/2 cups wild rice
  • 7 cups water or chicken broth low sodium
  • 1/2 tsp thyme dried
  • 1 tbsp prepared mustard
  • 2 tsp garlic powder
  • 1 3/4 tsp salt
  • Ground black pepper to taste
  • 2 cups whole milk
  • Small bunch parsley finely chopped
  • 1 tbsp butter for stovetop only

Instructions

Stovetop

  • Preheat large heavy bottom pot or Dutch oven on medium heat, add butter and wait until it has melted. Add onion and garlic; saute for 3-4 minutes.
    Healthy Chicken Wild Rice Soup
  • Add carrots, celery, fresh mushrooms (if using), thyme, garlic powder, salt and pepper; saute for 5 minutes.
    Healthy Chicken Wild Rice Soup
  • Add chicken, potatoes, dried mushrooms (if not using fresh), wild rice, water/broth.
    Healthy Chicken Wild Rice Soup
  • Cover, bring to a boil, then reduce heat to low and cook for about 55 minutes.
    Healthy Chicken Wild Rice Soup

Slow Cooker

  • Preheat medium skillet on medium-high heat, add butter and wait until it has melted. Add onion and garlic; saute for 3-4 minutes.
  • Add carrots, celery, fresh mushrooms (if using), thyme, garlic powder, salt and pepper; saute for 5 minutes.
  • Transfer to a large slow cooker along with chicken, potatoes, dried mushrooms (if not using fresh), wild rice and water/broth. Cover and cook on Low for 8-10 hours or on High for 5-6 hours.

Instant Pot

  • In Instant Pot, add chicken, onion, garlic, carrots, celery, potatoes, mushrooms, wild rice, water/broth, thyme, mustard, garlic powder, salt and pepper. Cover, set pressure valve to Sealing and press Pressure Cook on High or Manual for 25 minutes. After wait for 10 minutes and do Quick Release to release the pressure by turning the valve to Venting.

After cooking (for all versions)

  • Remove chicken onto plate and shred with 2 forks.
    Healthy Chicken Wild Rice Soup
  • To the pot, add milk and mustard. 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).
    Healthy Chicken Wild Rice Soup
  • Add shredded chicken and parsley, stir well.
    Healthy Chicken Wild Rice Soup
  • Serve hot with crusty bread for dipping.
    Healthy Chicken Wild Rice Soup

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

    Make Ahead: You can saute veggies with spices and store them in an airtight container for 2 days. Also chopped potatoes can be refrigerated in a bowl with cold water. When ready to enjoy, combine with remaining ingredients and cook as per instructions.

      Freeze: Freeze soup leftovers in an airtight container for up to 3 months.

        Reheat: Thaw in the fridge overnight or on the countertop for 4 hours. Then reheat in a small pot covered while simmering on low, about 10 minutes

          Video

          Notes

          • Raw chicken: I used chicken breasts in the stovetop and drumsticks in the slow cooker version. ANY chicken works - raw, bone in/skin on or boneless/skinless or even cut up whole chicken.
          • Cooked chicken: Add cooked cubed/shredded chicken at the end. ou will need to use chicken broth in place of water, since it won’t be cooking in water creating a broth.
          • Wild rice: Wild rice has a very unique taste that makes this soup so delicious. Unfortunately, white or brown rice can not be substituted in this recipe. If that's all you have, make Instant Pot chicken and rice soup instead.
          • Water or broth? Use water or broth/stock if making soup with raw chicken as meat will add a lot of flavor during cooking. And use chicken broth/stock with cooked chicken.
          • Milk: You can use any unsweetened plant-based milk, soup will just be less rich but still creamy. And if heavy cream is your jam, add 1/2 cup in place of milk.
          • Soup thickness: Wild rice soup thickens with time. You can add 7-9 cups of liquid. 7 cups will yield thick soup right after cooking. 8-9 cups is good if you plan to consume it a few hours later. You can always adjust soup the next day with more broth.
          • Instant Pot tips: You can use recipe as is in 6 or 8 quart Instant Pot. For 3 quart Instant Pot, cut recipe ingredients in half but keep same cook time.
          How to Make a Freezer Meal
          • Instant Pot: In a large Ziploc bag, add all ingredients except water, milk and parsley. Seal and freeze for up to 3 months. Cook from frozen with 7 cups water/broth on High pressure for 25 minutes, wait 10 minutes and release remaining pressure.
          • Slow cooker: In a large Ziploc bag, add all ingredients except water, milk and parsley. Seal and freeze for up to 3 months. Thaw in the fridge for 24 hours and then cook on Low for 10 hours or on High for 6 hours. You can skip sauteing or saute veggies before adding to a bag. Either way soup is gonna be delish.
          • After cooking: Remove chicken and shred with 2 forks. Blend a bit with an immersion blender until desired consistency. Add chicken and parsley. Stir and serve hot.

          Nutrition

          Serving: 2cups | Calories: 400kcal | Carbohydrates: 54g | Protein: 31g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 801mg | Potassium: 1192mg | Fiber: 6g | Sugar: 7g | Vitamin A: 3654IU | Vitamin C: 25mg | Calcium: 128mg | Iron: 2mg
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