by Olena

Healthy Chicken Wild Rice Soup (Video)

by Olena

5 from 13 reviews

Make Creamy and Healthy Chicken Wild Rice Soup without heavy cream, flour or butter in slow cooker, Instant Pot or on the stove. It is also a freezer meal.

Easy, creamy, low fat and simply the best healthy comfort food in a bowl. Feeling down and cold? Browse all healthy soups and stews.

healthy chicken and wild rice soup

Chicken Wild Rice Soup

Healthy chicken and wild rice soup without any cream. And this chicken wild rice soup is thick, hearty and sticks to your ribs! Comfort food without a heart attack. You know what I mean…

And full of flavor, chicken and wild rice, obviously. Easy, creamy, low fat and the best!

You will never go back to Panera or condensed cream of mushroom chicken and wild rice soup version.

chicken and wild rice soup crock pot

How to Make Chicken Wild Rice Soup

This chicken and wild rice soup recipe includes slow cooker (Crockpot), stovetop and Instant Pot (electric pressure cooker) versions. I know, amazing!

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.

In Crock Pot (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!

how to make chicken and wild rice soup

In Instant Pot

You can use 6 quart or 8 quart Instant Pot. For 3 quart, cut recipe ingredients in half but keep same cooking time.

Ww show you how to make Instant Pot chicken wild rice soup in the video that you can watch just below in the recipe card.

Did you know we have entire Youtube channel dedicated to healthy Instant Pot recipes and tips? My goal is to help you become confident with your Instant Pot by demonstrating each delicious foolproof recipe in step-by-step videos.

Make sure to subscribe and hit the Bell icon not to miss new videos.

Tips for Best Chicken and Wild Rice Soup

  • The longer you cook wild rice, the thicker will be the wild rice soup.
  • Wild rice will “cook” for a few more hours after you turn off heat. It really soaks up the liquids.
  • ANY chicken works – raw, bone in/skin on or boneless/skinless, cut up whole chicken, cooked cubed/shredded.
  • 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.

Can I Use White or Brown Rice?

Unfortunately not. White or brown rice will break down into a gooey mess, especially in crock pot or slow cooker. Soup will have porridge like consistency.

Plus wild rice has very unique taste that makes this chicken wild rice soup so delicious.

How to Thicken Soup without Flour?

My healthy chicken wild rice mushroom 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 chicken and wild rice soup 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

chicken wild rice soup in a bowl

Print

Healthy Chicken Wild Rice Soup

5 from 13 reviews

Creamy and Healthy 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 2 cups fresh brown mushrooms, 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 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 (6 or 8 quart)****: 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 25 minutes. After wait for 10 minutes and 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 airtight 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, cut up whole chicken, 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.

****For 3 quart Instant Pot, cut recipe ingredients in half but keep same cooking time.

 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.

96 comments on “Healthy Chicken Wild Rice Soup (Video)

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  1. So I basically used this recipe as a template and just added and took out some stuff. I do not really like cooked carrots, so I threw in broccoli and mushrooms instead and I also used one can of evaporated milk as well. I also removed the potatoes as well. I made this on the stove, my instapot seemed a bit small for the quantity I wanted to make. This was an amazing meal!

  2. This was a wonderful soup, Olena! We loved it. I substituted a reasonable number of baby potatoes cut into quarters for the two large potatoes. I also used frozen chicken breasts. Otherwise no changes, and made it in our Instant Pot. Turned out great! The two of us had it for dinner one night, I put the rest in the fridge, and we had more for lunch today. I will probably freeze the rest for another meal later on.

  3. Even my kids love this recipe. We made it in the instant pot and adapted it a bit. We left the potatoes, milk, and parsley out. I also used a wild rice blend. Yummy. This is a keeper.

  4. I made this for dinner yesterday and it came out so thick. My husband and I ate it but my kids wouldn’t touch it. I ended up throwing it out. What did I do wrong? I am a newbie at the Instapot.

    1. Did you make any substitutions like used another kind of rice instead of wild rice? Also you have always thin out any soup with broth and season a bit more after instead of throwing it out.

  5. Two questions…if not making this as a freezer meal but I have to end up freezing some leftovers, can I freeze the liquid, as well?

    Also, if I’m using raw chicken and using the stovetop, I don’t have to cook the chicken before letting it sit for 45 minutes, right?

    1. Hi Sarah. 1. yes, you can freeze soup leftovers no problem for 3 months in airtight container. 2. You cook raw chicken with other ingredients for 45 minutes. Hope this helps. 🙂

  6. Followed the recipe to a tee. The rice seems to be cooked beyond recognition. 😂 Smells delish. We’ll see how it turns out.

    1. Couple questions – dried mushrooms. 1/2 cup seems like a lot. In my experience their flavor is super potent and a little goes a long way. Also they are super expensive. I have dried porcini on hand but in other recipes I use maybe .25 oz. also, if the chicken is cooked in water I imagine it won’t be very flavorful. Does it work to cook the chicken in broth? Planning to make in the next few hours to feed a crowd so speedy response appreciated!

      1. You can add as many dried mushrooms as to your personal taste. Chicken cooked in water creates broth, especially with bone in and dark meat. But you can use broth if you wish or use breasts only. Enjoy!

  7. Great soup! I must have used a blender a bit too long because my soup was more like a stew. However, I enjoyed the taste and texture.

  8. This is so good! Tastes every bit as rich as soups with tons more cream, flour and salt. Definitely on my short list of favorite winter soups!

  9. I’m looking forward to trying this recipe tomorrow. Should the mustard that’s called for be dry (spice form) or wet mustard (that you would put on a sandwich)? Thanks!

  10. Hi. Recipe sounds fantastic. I was just wondering where the 749 of sodium comes from, especially if you use water? Most everything else in it is low sodium, I’m making food for my dad who is on a low sodium diet. This seems super healthy other than the sodium count. Thanks!

    1. From 2 tsp salt and low sodium broth. You can easily reduce salt by adding less salt. That’s why it is so easy to control sodium in homemade food. 🙂

      1. Hi, can you please point out where the nutritional values are noted. I can’t seem to locate them. Thank you! P.S. looks tasty!

  11. Tried the soup tonight – unfortunately it was quite bland. I would probably double the spices if I were to do it over. Thanks for the healthy recipe none the less!

  12. Hi, I’m excited to try your recipe this week but I had one question: is the immersion blender necessary? I don’t own one and I only have a VitaMix (which I feel like would turn this to a pulp lol).

  13. Olena, do you think I can use coconut milk here, like the one in a can, not the carton, and maybe dilute it a little, as it’s thicker than the carton coconut milk?

  14. Now, I know that Olena says that this is the best soup EVER……BUT……………,,
    I have to say she is right!!!! WOW—soup packed with flavor and is good for us to eat!! What could be better than that? Well, perhaps hot fudge cake with ice cream and ALL calories removed. Well I know Christmas is around the corner but let’s face it—not even Santa can do that!!! SO dish that scrumptious soup in your bowl and enjoy with a huge smile on your face!! U know it is good for you but don’t tell the kids. Let them think of it as a guilty pleasure and NEVER, EVER tell them differently!!

  15. Where do you find will rice?? The only thing I can find in the store is a blend of wild, white, and brown rice, and it’s super expensive!

      1. One more question: Do the potatoes turn all brown in the freezer? I usually avoid freezing raw potatoes because I think they go black/brown from oxidizing. Does that happen with this meal?

        1. Oh I know what you mean. Since it is kind of brownish soup and we blend a bit, I would freeze them. Also waxy potatoes like red and yellow freeze better than russet.

    1. I found mine at Whole Foods. Fresh Market probably had it to. Both of these stores sell it in bins and you get what you want and pay by the lb.

    1. Will be waiting for your review.:) It’s been pouring on Vancouver island, so I already made this soup like 4 times because kids love it so much. Enjoy!

  16. I need computer lessons to be able to print the recipe for “Healthy Chicken Wild Rice Sour”. When I click on “Print recipe” the recipe shows up with the video at the top. I cannot see any place to click so I can print the recipe only. Please advise. This has been quite frustrating for any recipe than has a video.

    I see from the comments below that people have made this recipe in 2017 and 2018 as well. How did they print the recipe?

    1. Oh I see what you mean. I will ask. Might take a few days since we use a plugin for recipes that come as is. Worst thing you can print with a thumbnail of a video. I don’t think right now there is a way around it unless the plugin is customized.

  17. Oleana, I just saw your video of this recipe! It looks amazing! And now that we got our cold front in Texas (finally! 🙂 ), I will go get the wild rice and make it! One question though: can I use any non-dairy milk?

    1. Yay for cold. I know you have been waiting haha. Yes you can. Won’t be as creamy and taste will be a bit different but I’m sure you are used to it if you are using non dairy milk in cooking.

  18. 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!

  19. 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.

  20. 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?

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

  22. 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.

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

  24. 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. 🙂

  25. 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.:)

  26. 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!

  27. 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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