Healthy Chicken Wild Rice Soup is a wonderful mix of tender chicken pieces, nutty wild rice, and a hearty assortment of veggies all swimming in a flavorful, light broth. It’s warm and comforting but doesn’t feel heavy, making it perfect for any day you want something wholesome and satisfying. The wild rice adds a nice chewiness that makes this soup stand out from your usual chicken soup.
I love making this soup when I need a meal that feels like a warm hug but also keeps things on the healthier side. It’s one of those recipes that’s simple to throw together but tastes like you spent hours simmering it. I find that using leftover cooked chicken helps speed things up, and the rice soaks up all the flavors beautifully over time, making it even better the next day.
For serving, I like to add a sprinkle of fresh herbs on top, like parsley or thyme, to brighten up each bowl. It pairs great with a slice of crusty bread or a simple side salad for an easy dinner or lunch. I always feel good eating this soup because it’s packed with protein and fiber, and it warms me up on chilly days without leaving me feeling sluggish afterward.
Key Ingredients & Substitutions
Wild Rice Blend: The wild rice gives this soup a nutty flavor and chewy texture. I like mixing wild rice with brown rice for a balanced bite. If you don’t have wild rice, brown rice or even quinoa can work as a healthier grain substitute.
Chicken: Using cooked chicken breast keeps the soup lean and high in protein. Leftover chicken or rotisserie chicken is a great shortcut that saves time without losing flavor.
Vegetables: Onion, celery, and carrots create the classic soup base, adding sweetness and aroma. Feel free to swap or add veggies like mushrooms or parsnips if you want more variety.
Milk & Thickener: Almond milk or low-fat milk adds creaminess without making the soup heavy. To keep it healthy, I use cornstarch or arrowroot powder for thickening instead of cream or flour.
How Can I Get a Perfectly Thick and Creamy Soup Without Using Cream?
Thickening light soups while keeping them creamy can be tricky, but this method works well:
- Make a slurry by mixing cornstarch or arrowroot powder with a small amount of cold milk (or broth).
- Slowly whisk the slurry into the soup while it simmers gently.
- Keep stirring as the soup thickens, usually in 5-10 minutes.
- Avoid boiling vigorously, as it can break the thickener’s effect.
This creates a smooth, creamy texture without added fats, perfect for a healthy soup.
Equipment You’ll Need
- Large pot or Dutch oven – I use this because it holds everything and heats evenly.
- Wooden spoon or spatula – makes stirring easy and gentle on the pot.
- Measuring cups and spoons – for accurate ingredient amounts.
- Small bowl – for mixing the cornstarch or arrowroot with milk to thicken.
- Knife and cutting board – for chopping vegetables and chicken.
Flavor Variations & Add-Ins
- Use cooked turkey or leftover roast chicken instead of fresh chicken – perfect for leftovers.
- Add sautéed mushrooms or spinach for extra veggies and flavor.
- Sprinkle with grated cheese or a bit of hot sauce if you like a spicy kick.
- Use fresh thyme or rosemary instead of dried for a more vibrant flavor.
Healthy Chicken Wild Rice Soup
Ingredients You’ll Need:
For The Soup:
- 1 cup wild rice blend (or ½ cup wild rice + ½ cup brown rice)
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2-3 celery stalks, diced
- 2 medium carrots, diced
- 2 cloves garlic, minced
- 6 cups low-sodium chicken broth
- 2 cups cooked chicken breasts, shredded or diced
- 1 teaspoon dried thyme (or 1 tablespoon fresh thyme leaves)
- ½ teaspoon dried sage (optional)
- ½ teaspoon black pepper
- 1 teaspoon salt (adjust to taste)
- 1 cup unsweetened almond milk or low-fat milk (to keep it light and creamy)
- 2 tablespoons cornstarch or arrowroot powder (optional, for thickening)
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This soup takes about 15 minutes for prep and around 50-60 minutes to cook the rice and develop flavors. Plan for roughly 1 hour total, including simmering and thickening the soup.
Step-by-Step Instructions:
1. Prepare the Rice and Vegetables:
Start by rinsing the wild rice blend under cold water and drain it well. Heat olive oil in a large pot over medium heat. Add the chopped onion, celery, and carrots, cooking them for 5-7 minutes until they soften and become fragrant. Stir in the minced garlic and cook for another minute.
2. Cook the Rice:
Add the rinsed wild rice to the pot with the veggies and stir to combine. Pour in the chicken broth and bring everything to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 45 to 60 minutes until the rice is tender and cooked through.
3. Add Chicken and Seasonings:
Once the rice is tender, stir in the cooked chicken, dried thyme, sage (if using), salt, and black pepper. Mix everything well to combine the flavors.
4. Thicken the Soup and Finish:
In a small bowl, whisk the cornstarch with a little almond milk to make a smooth slurry. Slowly pour this mixture into the pot along with the remaining almond milk, stirring frequently. Let the soup simmer for another 5-10 minutes to slightly thicken. Taste and adjust seasoning if needed.
5. Serve:
Ladle the hot soup into bowls and garnish with freshly chopped parsley for a bright, fresh touch. Enjoy your warm, healthy, and comforting bowl of Chicken Wild Rice Soup!
Can I Use Frozen Chicken for This Soup?
Yes! Just make sure to fully thaw the chicken before adding it to the soup. Thaw in the refrigerator overnight or use the microwave’s defrost setting for quicker thawing.
Can I Make This Soup Ahead of Time?
Absolutely! This soup actually tastes better the next day as the flavors meld. Store it in an airtight container in the fridge for up to 3 days, and reheat gently on the stove.
How Can I Make This Soup Dairy-Free?
Use unsweetened almond milk or another plant-based milk in place of regular milk, and skip any cheese additions. The cornstarch slurry helps keep the soup creamy without dairy.
What’s the Best Way to Store Leftovers?
Store leftover soup in airtight containers in the refrigerator for up to 3 days. For longer storage, freeze it in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.
