Healthy Chicken Wild Rice Soup is a warm and comforting dish that’s packed with tender chicken, nutty wild rice, and loads of fresh veggies. It’s the kind of soup that feels cozy but also leaves you feeling good about what you’re eating. The wild rice adds a lovely chewy texture that pairs perfectly with the soft chunks of chicken and the hearty broth.
I love making this soup on chilly days when I want something satisfying but not too heavy. One of my favorite things is how easy it is to customize—sometimes I add a bit more garlic or throw in some fresh herbs like thyme or parsley to brighten it up. It’s great to have a healthy meal ready in one pot, and leftover soup only tastes better the next day.
This soup is perfect for lunch or dinner and goes well with crusty bread or a simple green salad. I often serve it at family gatherings because everyone seems to enjoy the mix of flavors and textures. Plus, it’s a great way to sneak in some extra veggies without anyone noticing. I always feel happy sharing this with friends who want something tasty and nourishing at the same time.
Key Ingredients & Substitutions
Wild Rice: Wild rice gives this soup a nutty flavor and chewy texture. If you can’t find wild rice, a brown rice or a mix of brown and white rice works well too. Just adjust cooking time accordingly.
Chicken: Using cooked chicken breast keeps the soup lean and healthy. Rotisserie chicken is a great shortcut, or leftover chicken works perfectly if you have some on hand.
Vegetables: Onion, celery, and carrots form the classic soup base, giving good flavor and nutrients. I like to chop them finely so they blend well with the rice and chicken.
Milk & Flour: Almond milk keeps the soup light and dairy-free. You can swap it for any milk you prefer. The flour slurry is optional and helps thicken the soup slightly without heaviness.
How Do You Cook Wild Rice Perfectly in Soup?
Cooking wild rice takes patience since it needs more time than regular rice. Here’s how to get it just right:
- Rinse the wild rice under cold water to remove grit.
- Add it to boiling broth and lower heat to a gentle simmer.
- Cover the pot to trap steam and cook for 45-50 minutes, checking occasionally to prevent sticking.
- When tender and slightly chewy, it’s ready—don’t overcook or it gets mushy.
I like to start the rice early in the soup-making process to ensure it softens well without breaking apart.
Equipment You’ll Need
- Large soup pot – I prefer a big pot so I can cook all the ingredients easily and preferably with a lid to simmer the rice and vegetables.
- Measuring cups and spoons – Keep everything accurate for the best flavor and texture.
- Whisk or fork – For mixing the flour with milk to make a smooth slurry, helping thicken the soup without lumps.
- Cutting board and knife – For chopping veggies and cooked chicken neatly.
- Thin spatula or wooden spoon – To stir the soup gently and prevent sticking as it cooks.
Flavor Variations & Add-Ins
- Veggie Boost: Add chopped spinach, kale, or peas in the last 5 minutes for extra greens and color.
- Spice it Up: Stir in a pinch of red pepper flakes or a dash of smoked paprika if you like a bit of heat or smoky flavor.
- Cheesy Touch: Stir in a spoonful of shredded cheese like Parmesan or cheddar for added richness—best after cooking if you prefer a lighter soup.
- Herb Freshness: Finish with fresh herbs like parsley, dill, or thyme to brighten the soup right before serving.
How to Make Healthy Chicken Wild Rice Soup
Ingredients You’ll Need:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 celery stalks, diced
- 2 medium carrots, diced
- 3 garlic cloves, minced
- 6 cups low-sodium chicken broth
- 1 cup wild rice, rinsed
- 2 cups cooked chicken breast, shredded or diced
- 1 teaspoon dried thyme
- ½ teaspoon dried sage
- ½ teaspoon black pepper
- ½ teaspoon salt (adjust to taste)
- ¼ cup all-purpose or whole wheat flour (optional for thickening)
- 1 cup unsweetened almond milk or skim milk (or more broth if you want thinner soup)
- Fresh parsley, chopped, for garnish
How Much Time Will You Need?
Preparing this soup takes around 15 minutes for chopping and cooking the veggies, plus about 45-50 minutes to simmer the wild rice until tender. Allow an extra 10 minutes for mixing in the chicken and thickening the soup. Overall, you’ll have a delicious, wholesome meal ready in about 1 hour and 10 minutes.
Step-by-Step Instructions:
1. Cook the Vegetables:
Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots. Cook, stirring occasionally, for 5 to 7 minutes until the veggies are soft and fragrant.
2. Add Garlic and Broth:
Stir in the minced garlic and cook for another minute. Then pour in the chicken broth and raise the heat to bring it to a boil.
3. Simmer Wild Rice:
Add the rinsed wild rice to the pot. Reduce the heat to low, cover the pot, and let the rice simmer for 45 to 50 minutes, or until the rice is tender and chewy.
4. Prepare the Flour Slurry (Optional):
In a small bowl, whisk together the flour with a few tablespoons of almond milk until smooth. This helps thicken the soup and adds a creamy texture.
5. Add Chicken and Seasonings:
Stir in the cooked chicken, dried thyme, dried sage, black pepper, and salt. Mix well to combine.
6. Finish the Soup:
Slowly pour in the remaining almond milk along with the flour mixture, stirring constantly. Let the soup cook another 5 to 10 minutes to thicken gently. Taste and adjust the seasoning if needed.
7. Serve:
Ladle the soup into bowls and garnish with fresh chopped parsley. Enjoy your warm, healthy, and comforting Chicken Wild Rice Soup!
Can I Use Frozen Chicken in This Soup?
Yes! Just make sure the chicken is fully thawed before adding it to the soup. Thaw it overnight in the fridge or use the defrost setting on your microwave. This helps the chicken heat evenly in the soup.
Can I Make This Soup Ahead of Time?
Absolutely! This soup actually tastes even better the next day as the flavors meld. Store it in an airtight container in the fridge for up to 3 days. Reheat gently on the stove over low heat, stirring occasionally.
How Can I Make the Soup Thicker or Thinner?
For thicker soup, use the optional flour slurry and add less broth or milk. To thin it out, simply add more chicken broth or milk until the desired consistency is reached.
What Can I Substitute for Wild Rice?
If you don’t have wild rice, try brown rice, jasmine rice, or even quinoa. Just keep in mind different grains may need different cooking times, so adjust accordingly.
