Healthy Chicken Wild Rice Soup is a comforting bowl full of tender chicken, nutty wild rice, and plenty of veggies all swimming in a flavorful, light broth. It’s the kind of soup that feels like a warm hug on a chilly day but without feeling heavy or greasy.
I love making this soup when I want something hearty but still healthy. The wild rice adds such a nice chewy texture that makes each spoonful interesting, and the chicken keeps it protein-packed and satisfying. Plus, you can easily add extra veggies or spices to make it your own.
My favorite way to enjoy this soup is with a slice of crusty bread or a simple side salad. It’s perfect for lunch or dinner and always makes great leftovers for the next day. Whenever I make it, everyone in the house asks for seconds—and I don’t blame them!
Key Ingredients & Substitutions
Wild rice blend: Wild rice adds a nice chewy texture and nutty flavor. If you don’t have wild rice, brown rice or even quinoa work as healthy substitutes.
Chicken breasts: I like using boneless, skinless breasts for lean protein. You can swap in chicken thighs for a juicier taste or use leftover rotisserie chicken to save time.
Vegetables: Onion, celery, and carrots are classic soup bases that bring sweetness and freshness. Feel free to add mushrooms or celery root to mix up the flavor.
Low-sodium chicken broth: Keeping the broth low in salt lets you control the seasoning. Vegetable broth is a good swap for a vegetarian option if you leave out the chicken.
Milk or almond milk: These add creaminess without heavy cream. For dairy-free, choose unsweetened almond or oat milk. You can skip the flour and milk altogether for a lighter soup.
How Do You Make the Soup Thick and Creamy Without Heavy Cream?
To keep this soup healthy yet creamy, you can use a simple flour and milk mixture as a thickener instead of heavy cream. Here’s how:
- Whisk whole wheat flour into milk (or your choice of milk) until smooth with no lumps.
- Slowly stir this mixture into the hot soup while it simmers on low heat.
- Keep stirring and cooking for about 5 minutes, allowing the soup to thicken beautifully.
This method adds a gentle creaminess and body to the soup without lots of extra calories or fat. If you prefer, skip this step for a lighter broth-style soup that’s still delicious and hearty.
Equipment You’ll Need
- Large soup pot – I use this because it gives enough space for cooking all the vegetables, rice, and chicken together. It makes stirring easy!
- Chef’s knife – a sharp knife will help you chop onions, carrots, and celery quickly and evenly.
- Cutting board – keeps your workspace organized and safe.
- Measuring cups and spoons – for accurately adding broth, rice, and seasonings.
- Whisk – useful if you decide to make a flour and milk mixture for thickening.
- Shredder or two forks – makes shredding cooked chicken easy and quick.
Flavor Variations & Add-Ins
- Use cooked turkey or leftover roast chicken instead of raw chicken breasts for a different flavor.
- Add chopped spinach or kale at the end for extra greens and nutrients.
- Stir in a splash of lemon juice or vinegar before serving to brighten the flavors.
- Sprinkle with grated Parmesan cheese or a dash of hot sauce for added taste.
Healthy Chicken Wild Rice Soup
Ingredients You’ll Need:
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 celery stalks, finely chopped
- 2 medium carrots, finely chopped
- 3 cloves garlic, minced
- 6 cups low-sodium chicken broth
- 1 cup wild rice blend, rinsed
- 2 boneless, skinless chicken breasts
- 1 teaspoon dried thyme
- ½ teaspoon dried rosemary
- Salt and freshly ground black pepper, to taste
- ¼ cup whole wheat flour (optional, for thickening)
- 1 cup milk or unsweetened almond milk (for a lighter version)
- 2 tablespoons fresh parsley, chopped (plus extra for garnish)
How Much Time Will You Need?
This soup takes about 15 minutes of prep and 45 minutes of simmering. If you choose to thicken the soup with the flour and milk, add an extra 5 minutes. So, plan for roughly 1 hour from start to finish.
Step-by-Step Instructions:
1. Sauté the Vegetables:
Heat the olive oil in a large pot over medium heat. Add the chopped onion, celery, and carrots. Cook them, stirring often, for 5 to 7 minutes until the veggies become soft and fragrant.
2. Add Garlic:
Mix in the minced garlic and cook for another minute. This releases wonderful aroma that starts building your soup’s flavor.
3. Add Broth, Rice, and Chicken:
Pour in the chicken broth, add the rinsed wild rice, and gently place the chicken breasts into the pot.
4. Season and Simmer:
Stir in dried thyme, rosemary, salt, and pepper. Bring everything to a boil. Once boiling, turn the heat to low, cover the pot, and let it simmer for 40-45 minutes, or until the rice is tender and the chicken is fully cooked.
5. Shred the Chicken:
Take the chicken out and shred it using two forks. This is the fun part where the meat becomes perfect little pieces for the soup.
6. (Optional) Thicken the Soup:
If you prefer a thicker soup, whisk together the whole wheat flour and milk in a small bowl until smooth. Slowly pour this mixture into the soup while stirring. Let it cook for 5 more minutes to thicken.
7. Finish and Serve:
Return the shredded chicken to the pot. Stir in the chopped fresh parsley, then taste and add more salt or pepper if needed. Ladle the soup into bowls, garnish with extra parsley, and enjoy it warm!
Can I Use Frozen Chicken for This Soup?
Yes, you can! Just make sure to fully thaw the chicken in the refrigerator overnight before adding it to the soup to ensure even cooking.
Can I Substitute Another Type of Rice?
Absolutely! Brown rice or white rice will work, but keep in mind cooking times may vary. Wild rice has a distinct texture that complements the soup nicely.
How Can I Make This Soup Dairy-Free?
Use unsweetened almond milk or another plant-based milk instead of cow’s milk for thickening. You can also skip the flour and milk mixture entirely for a lighter broth-style soup.
What’s the Best Way to Store Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave, stirring occasionally to ensure even warming.
