Healthy Chicken Wild Rice Soup is a cozy and filling bowl packed with tender chicken, nutty wild rice, and plenty of veggies like carrots and celery. It’s warm with just the right amount of herbs, making it feel like a perfect hug in a bowl on chilly days.
I love this soup because it’s simple to make but doesn’t feel plain at all. Adding wild rice gives it a lovely texture that’s a bit chewy and satisfying, and the chicken adds protein to keep you full. I like to cook a big batch so we can enjoy leftovers all week long—it warms up beautifully without losing any flavor.
My favorite way to eat this soup is with a slice of crusty bread on the side for dipping, or sometimes I add a little sprinkle of fresh parsley on top to brighten it up. It’s the kind of meal that feels like home and makes any day a little better.
Key Ingredients & Substitutions
Wild Rice Blend: Wild rice brings a nutty flavor and chewy texture that makes the soup hearty. If you can’t find wild rice, try brown rice or a quinoa blend for a similar nutritious boost.
Chicken: Boneless, skinless chicken works great here. I prefer thighs for extra juiciness but breasts are leaner. You can also use leftover roasted chicken to save time.
Vegetables: Onion, celery, carrots, and mushrooms add lots of flavor and texture. Frozen mixed veggies can be a good shortcut if fresh ones aren’t handy.
Light coconut milk: This adds creaminess without making the soup heavy. Unsweetened almond milk or oat milk work well too, just pick a mild-flavored option.
Herbs & Seasonings: Thyme, parsley, and a bit of sage bring warmth to the soup. Fresh herbs can be swapped for dried if you have them; just use a bit more fresh.
How Do You Get the Wild Rice Tender and Fluffy?
Wild rice takes the longest to cook, so rinsing it before cooking is important to remove dust. Simmer the rice in chicken broth for 40-45 minutes covered, stirring occasionally to prevent sticking.
- Use a low simmer to avoid tough rice.
- If rice isn’t tender after 45 minutes, add a bit more liquid and cook a little longer.
- Keep the pot covered to trap steam and cook evenly.
Adding the rice first ensures it cooks properly without overcooking the chicken or veggies. This way your soup has the perfect balance of soft rice and tender chicken every time.
Equipment You’ll Need
- Large pot or Dutch oven – I like this because it holds all the ingredients and allows even cooking.
- Fine sieve – helpful for rinsing the wild rice to remove any dirt.
- Measuring cups and spoons – keep things accurate and easy.
- Wooden spoon or ladle – perfect for stirring and serving the soup.
- Small bowl – for mixing the cornstarch slurry if you prefer a thicker soup.
Flavor Variations & Add-Ins
- Swap chicken for cooked turkey or turkey sausage for a different protein flavor.
- Add chopped fresh herbs like thyme, rosemary, or dill for more brightness.
- Stir in some chopped spinach or kale at the end for extra greens and nutrients.
- For a bit of heat, add a dash of cayenne pepper or hot sauce to spice things up.
Healthy Chicken Wild Rice Soup
Ingredients You’ll Need:
For The Soup:
- 1 cup wild rice blend (uncooked)
- 1 lb boneless, skinless chicken breasts or thighs, cooked and shredded
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 celery stalks, diced
- 2 medium carrots, diced or shredded
- 3 cloves garlic, minced
- 8 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley (plus more for garnish)
- ½ teaspoon dried sage (optional)
- Salt and freshly ground black pepper, to taste
- 1 cup mushrooms, sliced
- 1 cup light coconut milk or low-fat milk/cream alternative (for creaminess and to keep it healthy)
- 2 tablespoons cornstarch (optional, for thickening), mixed with 2 tablespoons cold water
How Much Time Will You Need?
This soup takes about 10 minutes to prep, then about 45 minutes to simmer the wild rice until tender, plus a few extra minutes to combine everything and heat through. Overall, plan for around 1 hour to have this delicious soup ready.
Step-by-Step Instructions:
1. Prepare the Rice:
Rinse the wild rice well under cold water using a fine sieve. This helps clean the rice and removes any grit. Set it aside while you get the rest ready.
2. Cook the Vegetables:
Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, celery, and carrots, and sauté for 5 to 7 minutes until they are softened and fragrant.
3. Add Garlic and Mushrooms:
Stir in the minced garlic and sliced mushrooms. Cook for another 2 to 3 minutes until the mushrooms start releasing their moisture and everything smells wonderful.
4. Simmer With Broth and Spices:
Pour in the chicken broth and add the rinsed wild rice along with thyme, parsley, sage (if using), salt, and pepper. Stir everything together well.
Bring the mixture to a boil, then lower the heat to a gentle simmer. Cover and cook for about 40 to 45 minutes until the wild rice is tender.
5. Add Chicken and Finish:
Stir in the cooked, shredded chicken. Let the soup simmer for another 5 to 10 minutes just to warm the chicken through.
Slowly add the light coconut milk or your chosen milk alternative to add creaminess. If you want your soup thicker, mix the cornstarch with cold water to make a slurry and stir it into the soup, cooking for a few more minutes until it thickens slightly.
6. Season and Serve:
Taste and adjust the salt and pepper if needed. Ladle the soup into bowls, garnish with fresh chopped parsley, and enjoy! It’s perfect with a slice of crusty bread or a fresh salad for a comforting, healthy meal.
Can I Use Frozen Chicken in This Soup?
Yes! Just make sure to thaw the chicken completely before shredding and adding it to the soup. Thaw in the refrigerator overnight or use the defrost setting on your microwave for quicker thawing.
Can I Make This Soup Ahead of Time?
Absolutely! The flavors even improve after sitting overnight. Store the soup 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 This Soup Creamier Without Coconut Milk?
You can substitute light coconut milk with unsweetened almond milk, oat milk, or a low-fat dairy cream alternative. If you prefer, stir in a couple of tablespoons of plain Greek yogurt off the heat to add creaminess without curdling.
What’s the Best Way to Store Leftover Soup?
Transfer cooled soup to airtight containers and refrigerate for up to 3 days or freeze for up to 3 months. When reheating frozen soup, thaw overnight in the fridge then warm on the stove over low heat, stirring occasionally.
