by Olena

Healthy Chicken Wild Rice Soup

Olena Osipov
5 from 43 votes

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? You can also warm up with these comforting healthy soups and stews!

healthy chicken and wild rice soup

Chicken Wild Rice Soup

This is a healthy version of chicken wild rice soup because it is made without any heavy cream. And yet, it is still so creamy and hearty.

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.

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, cooked cubed/shredded.
  • 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 (unless you want a gooey mess).
  • 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

There is a full recipe card below.

  • Saute vegetables in a large heavy bottom pot for 5 minutes.
  • Add remaining ingredients: Chicken, more veggies, wild rice, water and spices.
  • Cook: Cook for 45 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

How to Make Slow Cooker Chicken Wild Rice Soup

The only difference is that you don’t have to saute the veggies. Just add chicken, vegetables, water and spices in a large slow cooker. And cook on Low for 8-10 hours or on High for 5-6 hours.

How to Make Instant Pot Chicken Wild Rice Soup

Throw all of the ingredients into the Instant Pot and cook for 25 minutes on High. Check out the video below in the recipe card where we show you how to make Instant Pot chicken wild rice soup.

How to Store, Freeze and Make a Freezer Meal

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.

Freezer Meal: You can turn this soup into a freezer meal!

  • Prep: 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.
  • Make creamy: After follow last step in the recipe.

chicken and wild rice soup recipe freezer meal

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

More Creamy Soup Recipes

chicken wild rice soup in a bowl

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 43 votes
Print Save Rate
Course: Soup and Stew
Cuisine: North American
Prep Time: 10 minutes
Cook Time: 5 hours
Total Time: 5 hours 5 minutes
Servings: 8 servings
Calories: 296kcal
Author: Olena Osipov


  • 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


  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.



*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, soup will just be less rich but still creamy.
****For 3 quart Instant Pot, cut recipe ingredients in half but keep same cooking time.


Serving: 2cups | Calories: 296kcal | Carbohydrates: 40g | Protein: 16g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 37mg | Sodium: 699mg | Potassium: 651mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2768IU | Vitamin C: 14mg | Calcium: 108mg | Iron: 2mg
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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.

153 comments on “Healthy Chicken Wild Rice Soup

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  1. Hi, Olena! I have a quick question…I don’t have fresh parsley but I have fresh dill and dried parsley. Which would you recommend in place of fresh parsley?

      1. Thanks so much for your prompt reply. Soups on in the instant pot right now & I’m headed back to work so once it’s done I will definitely add fresh dill…it’s like my favorite herb…that and thyme so I’m excited to see how this turns out!! Thanks again for your advice and for all your yummy recipes! I have so much fun trying them all! 💗

  2. 5 stars
    Wonderful recipe! Makes a lot of soup. Great for family dinner nights. Added mushrooms that needed to be used Rapidly becoming my favorite recipe site. Thank you so much

  3. 5 stars
    Delicious soup! I added more shredded chicken to the leftovers and made a few small chicken pies to share with friends and family!

  4. Not to be difficult, but food allergies! Can you please suggest some subs for mushrooms and potatoes, or are these built into flavor and texture/creaminess?

    1. No worries, I get it. You can use cauliflower instead of potatoes and then puree some with rice and put it back in. Mushrooms can be skipped. Enjoy!

  5. 5 stars
    My hubby and I agree that this is one of the best soups I’ve ever made!
    Skipped the mustard (not a big fan), and lightened it up a bit for weight watchers, but still delicious!

  6. 5 stars
    I agree with previous ratings that this is soup recipe is delicious. I love Panera’s Chicken and Wild rice soup and this recipe is really close to it.
    On a side note. I just got an Instapot for my birthday, I never wanted one but after I discovered your site I thought I’d give it a try and this was the perfect recipe for it. Thank you so much!

  7. 5 stars
    This is delicious!!! I’ve made it three times now and it’s been perfect every time. It’s so fast to throw together in the Instant Pot- it can be ready in about an hour for me (it’s mostly just the vegetable chopping that slows me down)! I usually use 2% milk in place of whole milk, just because it’s what I have in the fridge, and it still turns out tasting really good. I’m sure that it would be creamier with whole milk, but if you’re in a pinch, 2% works too!
    Thank you, Olena!!

  8. 5 stars
    First recipe in my brand new Instant Pot, it did not disappoint! Wild rice is a little difficult to get in Australia at the moment, but I tracked some down and it was well worth it! Thank you for sharing your recipe this is definitely on my favourites list! The recipe was super easy to follow, can’t wait to try your other recipes!

  9. 5 stars
    First recipe in my brand new instant pot, it did not disappoint! Wild rice is a little difficult to get in Australia at the moment, but I tracked some down and it was well worth it! Thank you for sharing your recipe, it was super easy to follow, can’t wait to try your other recipes!

  10. 5 stars
    I made many of your recipes Olena, in fact you have become a good friend in my kitchen
    This is one of my favorite, so easy to make

  11. 4 stars
    This soup was delicious but, I thought, a bit bland. I tend to like spicy things so it was an easy “fix”–just added some red pepper flakes.

  12. 5 stars
    Made this last night. The flavor and texture is excellent! It is now my favorite and I have made many recipes from your site which are all 5stars?….love healthiness and dairy free options..had this soup with garlic toast very filling

  13. 5 stars
    I cooked on the stove…delicious. I followed the recipe but did not add any milk and I added 4 lg sprigs of fresh thyme during cooking and pulled the stems out at the end. i will look into your other recipes..thanks!

  14. 5 stars
    This soup is fantastic. I used half-and-half cream because I am not afraid of fat. And I did not puree because I don’t have an immersion blender. But everything else I did according to the recipe. But watching the video I now realize I did not chop the carrots quite enough. Next time. Only extra spices I added at the end were a bit more salt and pepper. I cooked for 28 mins and released steam after 8 mins. Plenty of time for both. I will let it warm for a while to thicken up more. Again, this recipe is the best, after stew and chilli, which are number 1 and 2 in my book and out of this world.

  15. 4 stars
    Thanks for sharing this recipe!
    I didn’t have whole milk so I just half half…tried the immersion blend technique but it didn’t turn out as thick as I had hoped. Do you think it’s because I didn’t use whole milk? Would using 2% produce better results?

    1. Thickness will depend how much solid ingredients like veggies and rice you pureed. So I recommend to scoop more of that and puree separately. Dairy choice won’t have effect on thickness.

  16. I followed the instructions and made it as a freezer meal. I added a little more pepper after cooking. It was FANTASTIC. Thank you.

  17. 5 stars
    I was so happy to make this comfort-food soup today, while the weather was grey and drizzly. I made a few adjustments based on what I had on hand, and what my family will eat:
    – I used fresh turkey rather than chicken, as I’d gotten some on sale (one thigh and one full leg, totaling about 900 gm).
    – I did not use mushrooms, as one family member refuses to eat anything with mushrooms in it!
    – I did not have wild rice, so I used basmati rice which I cooked separately in our little rice cooker, while the soup was cooking. I added it in at the end with the milk so it would not get mushy.
    – I was using my 6 Qt Instant Pot, and when I added the water I was only able to add about 7.5 cups before it reached the max fill line.
    It turnout out lovely–a perfect, comforting dinner that everyone enjoyed. I was planning to freeze some in individual portions for later, but it looks like I will not get the chance!
    Thank you again, Olena–I love your recipes and your videos. Stay well, and keep them coming! 🙂

  18. 5 stars
    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!

  19. 5 stars
    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.

  20. 5 stars
    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.

  21. 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.

  22. 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. 🙂

  23. 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!

  24. 5 stars
    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.

  25. I hope to make this as a freezer meal. Do you recommend cooking it all before then adding the water and milk after thawing?

  26. 5 stars
    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!

  27. 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!

  28. 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!

  29. 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!

  30. 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).

  31. 5 stars
    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?

  32. 5 stars
    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!!

  33. 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!

  34. 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.

  35. 5 stars
    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.

  36. 5 stars
    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. 5 stars
            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!

  37. 5 stars
    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.

  38. 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?

  39. 5 stars
    So yummy! I’ve made this once already and it’s on the menu for next week. Thanks for this delicious recipe.

  40. 5 stars
    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.

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

  42. 5 stars
    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. 🙂

  43. 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.:)

  44. 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!

  45. 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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