Healthy Chicken Wild Rice Soup Recipe

I perfected a Chicken Wild Rice Soup that is creamy and low fat without heavy cream, flour, or butter, and can be made in a slow cooker, Instant Pot, or on the stove.

I keep coming back to this Chicken Wild Rice Soup because it tastes richer than it should and that surprised me. I build the base with a soft yellow onion and a nutty wild rice blend and somehow the whole bowl sings.

Its creamy but still feels light, theres a bit of chew from the rice that keeps it interesting. I cant promise your family wont ask for seconds, or that you wont try to figure out how it gets so satisfying, but trust me this one will make you curious.

Ingredients

Ingredient Quantities

• 1 tbsp olive oil
• 1 medium yellow onion, chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 8 oz cremini or white mushrooms, sliced (optional)
• 3 cloves garlic, minced
• 1 cup uncooked wild rice blend rinsed
• 1 lb boneless skinless chicken breasts or thighs about 2 breasts cooked and shredded
• 6 cups low sodium chicken broth
• 1 to 1 1/4 cups low fat milk 2% or skim
• 1/2 cup plain nonfat Greek yogurt
• 2 tbsp cornstarch
• 1 tsp dried thyme or 1 tbsp fresh thyme leaves
• 1 bay leaf
• 1 tsp kosher salt plus more to taste
• 1/2 tsp freshly ground black pepper
• 2 tbsp chopped fresh parsley
• 1 tbsp lemon juice optional

How to Make this

1. Heat 1 tbsp olive oil in a large pot over medium heat, add 1 chopped medium yellow onion, 2 diced carrots, 2 diced celery stalks and 8 oz sliced mushrooms if using; sauté until veggies are soft about 5 to 7 minutes, add 3 minced garlic cloves in the last minute.

2. Stir in 1 cup rinsed uncooked wild rice blend, 1 tsp dried thyme or 1 tbsp fresh thyme leaves, 1 bay leaf, 1 tsp kosher salt and 1/2 tsp black pepper so the rice gets coated.

3. Pour in 6 cups low sodium chicken broth and tuck 1 lb boneless skinless chicken breasts or thighs into the liquid if using raw chicken; bring to a boil.

4. Cook by your chosen method: stove top simmer covered 45 to 50 minutes until rice is tender and chicken reaches 165 F; Instant Pot seal and cook on high pressure 25 minutes then natural release 10 minutes; slow cooker transfer everything and cook low
3.5 to 4 hours or high 2 to 3 hours. If you started with cooked shredded chicken add it during the last 15 to 30 minutes so it warms through.

5. When chicken is cooked remove it, shred with forks and return shredded chicken to the pot. Discard the bay leaf.

6. In a small bowl whisk 2 tbsp cornstarch into about 1/4 cup of the cold milk to make a smooth slurry. Then stir the remaining milk so total milk used is 1 to 1 1/4 cups depending how creamy you want it.

7. Bring the soup gently to a simmer and slowly whisk in the cornstarch slurry; simmer 2 to 3 minutes until soup thickens slightly.

8. Temper 1/2 cup plain nonfat Greek yogurt by whisking a few spoonfuls of hot soup into the yogurt to warm it up, then stir the yogurt back into the pot off the heat or on very low so it does not split. Stir in the rest of the milk if you haven’t already.

9. Taste and adjust salt and pepper, stir in 2 tbsp chopped fresh parsley and 1 tbsp lemon juice if using, let sit a couple minutes then serve warm.

Equipment Needed

1. Large heavy-bottomed pot or Dutch oven (6 qt), for sautéing the veggies and simmering the soup
2. Chefs knife and cutting board, for chopping onion, carrots, celery and parsley
3. Wooden spoon or heatproof spatula, to stir so the rice doesnt stick
4. Measuring cups and spoons, to measure rice, broth, milk and seasonings
5. Colander or fine mesh sieve, to rinse the wild rice blend
6. Instant-read meat thermometer, to check chicken reaches 165 F
7. Small bowl and whisk, for the cornstarch slurry and for tempering the yogurt
8. Ladle and soup bowls, for serving and portioning

FAQ

Healthy Chicken Wild Rice Soup Recipe Substitutions and Variations

• Olive oil: swap with avocado oil (higher smoke point, neutral taste) or light olive oil, or use 1 tbsp unsalted butter for a richer finish. Use same amount, if using butter lower the heat so it doesn’t brown.
• Uncooked wild rice blend: replace with brown rice or pearl barley for a similar chewy texture (they need about the same cook time), or use quinoa for a faster soup — use 3/4 cup quinoa and add it in the last 15 minutes, reduce liquid by ~1/2 cup.
• Boneless skinless chicken: shortcut with shredded rotisserie chicken or low-sodium canned chicken, or swap in cooked turkey. If using already-cooked chicken add it near the end just to warm through so it stays tender.
• Plain nonfat Greek yogurt: use plain low-fat sour cream (stir in off the heat to prevent curdling), or full-fat Greek yogurt for creamier mouthfeel, or a plain dairy-free yogurt (soy or unsweetened coconut) if you need it dairy-free, just expect a slight flavor change with coconut.

Pro Tips

1) Sear the chicken first if you’ve got time, it really makes a difference. Browning adds big flavor and those browned bits will lift the whole soup, then you can shred the meat and drop it back in. Or if you’re rushed, rotisserie chicken is a lifesaver, just add it near the end so it doesn’t turn rubbery.

2) Wild rice blends vary a lot, some kernels take forever to soften. If you want predictable results soak the rice 20 to 30 minutes or cook it briefly by itself before adding to the pot, that way you avoid ending up with crunchy bits or an overcooked mushy mess.

3) For a richer, creamier soup without extra fat try this: scoop out a cup of cooked veggies and rice, blitz them with an immersion blender and stir back in, it adds body but keeps the soup light. Also, always temper yogurt slowly with hot liquid and take the pot off heat before stirring it in, that’ll help stop it from splitting.

4) Layer your seasoning and freshen at the end. Add dried herbs early for depth but save some parsley and lemon to stir in right before serving, the brightness makes the whole bowl taste fresher. And taste as you go, start with less salt and adjust at the end since the broth and chicken can change how much you actually need.