I cracked the code on a creamy, low-fat Chicken Wild Rice Soup made without heavy cream, flour or butter that can be cooked in a slow cooker, Instant Pot or on the stove using simple pantry swaps.
I never expected Chicken Wild Rice Soup to be this light yet totally satisfying. I use boneless skinless chicken breasts and a nutty wild rice blend, and somehow it turns silky without a fuss.
Ive served it to picky eaters and to friends who expect rich, complicated bowls, and they keep asking whats in it. It feels like Healthy Comfort Food that also manages to be quick and simple, which is kind of cheating, right?
If you like soups that surprise you, you’ll want to try this; it keeps getting better the next day.
Ingredients
- Chicken: lean protein, keeps you full and helps rebuild muscle, adds savory depth.
- Wild rice blend: nutty whole grains, fiber and minerals, chewy texture that makes soup heartier.
- Carrots: natural sweetness, vitamin A for eyes, adds color and slight crunch when not overcooked.
- Onion: brings savory sweetness when softened, builds depth and a cozy rounded flavor.
- Garlic: punchy aroma, immune boost and savory umami, use less if you’re timid.
- Low sodium chicken broth: adds savory liquid, controls salt and keeps calories lower than cream.
- Milk or almond milk: light creaminess, calcium and mild sweetness, keeps soup silky.
Ingredient Quantities
- 1 lb boneless skinless chicken breasts or thighs
- 1 cup wild rice blend
- 1 tbsp olive oil
- 1 medium yellow onion
- 2 medium carrots
- 2 celery stalks
- 3 garlic cloves
- 6 cups low sodium chicken broth
- 1 cup low fat milk or unsweetened almond milk
- 2 tbsp cornstarch
- 1 bay leaf
- 1 tsp dried thyme or 1 tbsp fresh thyme
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh parsley
How to Make this
1. Prep everything: chop 1 medium yellow onion, 2 carrots, 2 celery stalks, mince 3 garlic cloves, rinse 1 cup wild rice blend, and trim/cut 1 lb chicken breasts or thighs into large pieces or leave whole. Measure out 6 cups low sodium chicken broth, 1 bay leaf, 1 tsp dried thyme (or 1 tbsp fresh), 1 tsp salt, 1/2 tsp pepper, 1 tbsp olive oil, 1 cup low fat milk or unsweetened almond milk, 2 tbsp cornstarch, and 2 tbsp fresh parsley.
2. Heat a large Dutch oven or pot over medium heat, add 1 tbsp olive oil. Saute the chopped onion until translucent, about 3 minutes, then add carrots, celery and garlic and cook another 3 to 4 minutes until they start to soften. If using Instant Pot use Saute mode; for slow cooker you can skip this step or do it in a skillet first for more flavor.
3. Add the rinsed wild rice, the chicken, 6 cups chicken broth, bay leaf, thyme, salt and pepper to the pot. Stir, scrape up any brown bits and bring to a simmer.
4. Cooking times by method: Stove top cover and simmer gently until rice is tender and chicken reaches 165 F, about 35 to 45 minutes. Instant Pot seal and cook on high pressure for 25 minutes then do a natural release 10 minutes then quick release. Slow cooker cook on low 4 to 6 hours or on high 2 to 3 hours.
5. Remove the chicken and bay leaf. Shred or chop the chicken into bite sized pieces, return the meat to the pot.
6. Make the creamy slurry: whisk 2 tbsp cornstarch into 1 cup cold low fat milk or almond milk until totally smooth, no lumps.
7. With the soup at a gentle simmer, slowly whisk the milk/cornstarch slurry into the pot. Cook 1 to 3 minutes until the soup thickens and turns creamy, stirring so it doesnt clump. If using Instant Pot switch to Saute to thicken, for slow cooker you can transfer a bit to a saucepan to thicken then add back.
8. Taste and adjust seasoning with more salt or pepper if needed. Stir in 2 tbsp chopped fresh parsley right at the end for brightness.
9. Serve hot. If the soup gets too thick later thin with a splash of extra broth or milk, if its too thin mix 1 tsp cornstarch with cold water and simmer to thicken. Leftovers keep well refrigerated 3 to 4 days or freeze for up to 3 months.
Equipment Needed
1. Large Dutch oven or heavy-bottomed pot (6 to 8 qt) for simmering the soup
2. Instant Pot or slow cooker (optional) for the pressure or low and slow methods
3. Cutting board and sharp chef’s knife for chopping veggies and trimming chicken
4. Measuring cups and spoons plus a liquid measuring cup for broth and milk
5. Fine mesh sieve or colander to rinse the wild rice
6. Wooden spoon or heatproof spatula for sautéing and stirring, something that wont melt
7. Tongs or a slotted spoon to remove the chicken, and a ladle for serving
8. Whisk and a small bowl to mix the cornstarch slurry, plus an instant read thermometer to check the chicken reaches 165 F
FAQ
Healthy Chicken Wild Rice Soup Recipe Substitutions and Variations
- Chicken: use boneless turkey breast (cooks about the same), shredded rotisserie chicken (stir in near the end), or firm tofu or tempeh for a vegetarian version; press and brown tofu first
- Wild rice blend: swap with long grain brown rice (longer cook time), quinoa (cooks faster so add later, use about 1 cup quinoa to 2 cups liquid), or farro for a chewy bite
- Low fat milk or unsweetened almond milk: use oat milk or soy milk 1 to 1, light canned coconut milk for extra creaminess though it changes flavor, or diluted evaporated milk for a richer soup
- Cornstarch: substitute arrowroot or tapioca starch 1 to 1 for similar thickening, or all purpose flour at about 2 tablespoons flour for every 1 tablespoon cornstarch; whisk into cold liquid first
Pro Tips
1) Brown for depth: Sear the chicken and let the onions/carrots/celery get a little color before adding liquid. Those browned bits are pure flavor, just scrape them up with the broth. It makes a big difference, even if you only do it for a few minutes.
2) Keep the wild rice texture you want: if you like a firmer, separate grain cook the wild rice on its own and stir it in at the end. If you want it tender and soup-thick cook it with the broth, but watch it cause it can go mushy fast.
3) No lumps in the slurry: whisk the cornstarch into cold milk until totally smooth, then slowly temper a few spoonfuls of hot soup into the slurry before adding it all. Let it simmer a minute or two to fully thicken, dont just dump it in and walk away.
4) Brightness and leftovers: finish with a squeeze of lemon or a splash of vinegar and fresh parsley to lift the whole bowl. For leftovers add a little extra broth or milk when reheating since the rice will soak liquid up.
Healthy Chicken Wild Rice Soup Recipe
I cracked the code on a creamy, low-fat Chicken Wild Rice Soup made without heavy cream, flour or butter that can be cooked in a slow cooker, Instant Pot or on the stove using simple pantry swaps.
6
servings
373
kcal
Equipment: 1. Large Dutch oven or heavy-bottomed pot (6 to 8 qt) for simmering the soup
2. Instant Pot or slow cooker (optional) for the pressure or low and slow methods
3. Cutting board and sharp chef’s knife for chopping veggies and trimming chicken
4. Measuring cups and spoons plus a liquid measuring cup for broth and milk
5. Fine mesh sieve or colander to rinse the wild rice
6. Wooden spoon or heatproof spatula for sautéing and stirring, something that wont melt
7. Tongs or a slotted spoon to remove the chicken, and a ladle for serving
8. Whisk and a small bowl to mix the cornstarch slurry, plus an instant read thermometer to check the chicken reaches 165 F
Ingredients
1 lb boneless skinless chicken breasts or thighs
1 cup wild rice blend
1 tbsp olive oil
1 medium yellow onion
2 medium carrots
2 celery stalks
3 garlic cloves
6 cups low sodium chicken broth
1 cup low fat milk or unsweetened almond milk
2 tbsp cornstarch
1 bay leaf
1 tsp dried thyme or 1 tbsp fresh thyme
1 tsp salt
1/2 tsp black pepper
2 tbsp fresh parsley
Directions
- Prep everything: chop 1 medium yellow onion, 2 carrots, 2 celery stalks, mince 3 garlic cloves, rinse 1 cup wild rice blend, and trim/cut 1 lb chicken breasts or thighs into large pieces or leave whole. Measure out 6 cups low sodium chicken broth, 1 bay leaf, 1 tsp dried thyme (or 1 tbsp fresh), 1 tsp salt, 1/2 tsp pepper, 1 tbsp olive oil, 1 cup low fat milk or unsweetened almond milk, 2 tbsp cornstarch, and 2 tbsp fresh parsley.
- Heat a large Dutch oven or pot over medium heat, add 1 tbsp olive oil. Saute the chopped onion until translucent, about 3 minutes, then add carrots, celery and garlic and cook another 3 to 4 minutes until they start to soften. If using Instant Pot use Saute mode; for slow cooker you can skip this step or do it in a skillet first for more flavor.
- Add the rinsed wild rice, the chicken, 6 cups chicken broth, bay leaf, thyme, salt and pepper to the pot. Stir, scrape up any brown bits and bring to a simmer.
- Cooking times by method: Stove top cover and simmer gently until rice is tender and chicken reaches 165 F, about 35 to 45 minutes. Instant Pot seal and cook on high pressure for 25 minutes then do a natural release 10 minutes then quick release. Slow cooker cook on low 4 to 6 hours or on high 2 to 3 hours.
- Remove the chicken and bay leaf. Shred or chop the chicken into bite sized pieces, return the meat to the pot.
- Make the creamy slurry: whisk 2 tbsp cornstarch into 1 cup cold low fat milk or almond milk until totally smooth, no lumps.
- With the soup at a gentle simmer, slowly whisk the milk/cornstarch slurry into the pot. Cook 1 to 3 minutes until the soup thickens and turns creamy, stirring so it doesnt clump. If using Instant Pot switch to Saute to thicken, for slow cooker you can transfer a bit to a saucepan to thicken then add back.
- Taste and adjust seasoning with more salt or pepper if needed. Stir in 2 tbsp chopped fresh parsley right at the end for brightness.
- Serve hot. If the soup gets too thick later thin with a splash of extra broth or milk, if its too thin mix 1 tsp cornstarch with cold water and simmer to thicken. Leftovers keep well refrigerated 3 to 4 days or freeze for up to 3 months.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 447g
- Total number of serves: 6
- Calories: 373kcal
- Fat: 6.5g
- Saturated Fat: 1.8g
- Trans Fat: 0.02g
- Polyunsaturated: 0.7g
- Monounsaturated: 3.3g
- Cholesterol: 67mg
- Sodium: 548mg
- Potassium: 469mg
- Carbohydrates: 33g
- Fiber: 2g
- Sugar: 2g
- Protein: 24g
- Vitamin A: 1750IU
- Vitamin C: 3.5mg
- Calcium: 63mg
- Iron: 1.3mg
