Healthy Chicken Wild Rice Soup is a comforting and hearty bowl filled with tender chicken, nutty wild rice, and plenty of fresh veggies. It’s light enough to feel good about but still packed with flavor and texture that make it a real crowd-pleaser. The wild rice adds a lovely chewiness that makes each spoonful satisfying.
One of my favorite things about this soup is how easy it is to customize. I love throwing in a handful of chopped carrots and celery for sweetness and crunch, and the chicken keeps it protein-packed without being heavy. I usually make a big pot so I have leftovers for the week — it warms me up on chilly days and makes lunch so simple.
When I serve this soup, I like to pair it with a slice of crusty bread or a simple green salad, and it feels like the perfect cozy meal. It’s the kind of recipe that feels like a warm hug in a bowl, great for sharing with family or friends or just enjoying on my own after a long day.
Key Ingredients & Substitutions
Wild Rice Blend: Wild rice adds a chewy texture and nutty flavor. If you don’t have wild rice, brown rice or quinoa are great alternatives for a similar wholesome bite.
Chicken: Cooked chicken breast works well here for lean protein. Rotisserie chicken can save you time, or shredded leftover chicken is a perfect option too.
Vegetables: Onion, carrots, and celery create a classic soup base with natural sweetness and crunch. Feel free to add mushrooms or bell peppers if you want more veggies.
Herbs & Spices: Thyme, parsley, and rosemary add earthy notes. Fresh herbs are wonderful if available, but dried work perfectly as well.
Cream or Milk: This adds creaminess but is optional for a lighter soup. For dairy-free, swap with coconut milk or a creamy plant-based milk.
How Do You Get the Wild Rice Perfectly Tender Without Overcooking?
Cooking wild rice just right is key. Here’s what helps me:
- Use a low simmer after bringing it to a boil. This gentle heat lets the rice cook evenly without breaking down too fast.
- Keep the pot covered to trap steam, which cooks the rice through nicely.
- Check the rice at about 40 minutes. You want it tender but with a bit of bite — it should brighten up the texture of the soup.
- If the rice isn’t done and the soup looks dry, add a splash more broth or water to finish cooking.
Following these tips keeps your wild rice tender and chewy, making every spoonful just right.
Equipment You’ll Need
- Large pot or Dutch oven – I prefer this for making soup because it’s easy to stir and keeps everything warm evenly.
- Cutting board and sharp knife – for chopping vegetables and chicken; a comfy setup makes prep faster.
- Measuring cups and spoons – to keep ingredients accurate, especially for rice and seasonings.
- Stirring spoon or spatula – helps to mix ingredients smoothly without scratching the pot.
- Small bowl – for mixing the cornstarch with water if you want to thicken the soup.
Flavor Variations & Add-Ins
- Switch chicken breast for cooked turkey or sausage for a different meat flavor.
- Add in sautéed mushrooms or spinach for more veggies and earthy notes.
- For a spicy twist, stir in a pinch of red pepper flakes or hot sauce.
- Stir in a squeeze of lemon or a splash of vinegar at the end for brightness and balance.
How to Make Healthy Chicken Wild Rice Soup
Ingredients You’ll Need:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley, plus extra for garnish
- ½ teaspoon dried rosemary (optional)
- Salt and pepper, to taste
- 1 cup uncooked wild rice blend
- 6 cups low-sodium chicken broth
- 2 cups cooked chicken breast, shredded or diced
- 1 cup light cream or ½ cup milk (optional for creaminess)
- 1 tablespoon cornstarch mixed with 2 tablespoons water (optional for thickening)
How Much Time Will You Need?
This soup takes about 10 minutes to prepare and get the veggies ready, plus around 45 minutes to simmer the rice until tender. If you choose to thicken the soup with cornstarch, add another 5 minutes. Altogether, plan for about an hour from start to serving.
Step-by-Step Instructions:
1. Sauté the Vegetables:
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened and fragrant, about 5-7 minutes.
2. Add Garlic and Herbs:
Stir in the minced garlic, dried thyme, parsley, and rosemary if you’re using it. Season with salt and pepper. Cook for another 1-2 minutes so everything releases its wonderful aroma.
3. Cook the Rice:
Pour in the wild rice blend and chicken broth. Increase the heat to bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer gently for 40-45 minutes, or until the wild rice is tender.
4. Add Chicken and Creaminess:
Stir in the cooked chicken pieces. If you want your soup creamy, now’s the time to add the light cream or milk. Mix everything well and heat through.
5. Thicken the Soup (Optional):
If you prefer a thicker soup, mix the cornstarch with water in a small bowl until smooth. Stir this slurry into the soup and cook for another 3-5 minutes, or until the soup thickens up nicely.
6. Final Taste and Serve:
Give your soup a final taste and add more salt or pepper if needed. Ladle it into bowls and sprinkle with fresh chopped parsley for a bright, fresh touch. Enjoy your warm, healthy bowl of comfort!
Can I Use Frozen Chicken in This Soup?
Yes! Just make sure the chicken is fully thawed before adding it to the soup. You can quickly thaw frozen chicken by placing it in the refrigerator overnight or using the defrost function on your microwave. Adding fully thawed chicken ensures it heats through evenly.
Can I Make Healthy Chicken Wild Rice Soup Ahead of Time?
Absolutely! This soup tastes even better the next day as the flavors meld. Store it in an airtight container in the fridge for up to 3 days. When reheating, warm gently on the stove over medium heat, stirring occasionally. You may want to add a splash of broth or water if it becomes too thick.
How Should I Store Leftovers?
Keep leftover soup in a sealed container in the fridge and consume within 3 days. You can also freeze portions for up to 3 months. To freeze, cool the soup completely, transfer to freezer-safe containers, and thaw in the fridge overnight before reheating.
Can I Substitute Another Grain for Wild Rice?
Yes, you can use brown rice, barley, or quinoa if you prefer. Keep in mind that cooking times may vary—brown rice and barley take longer, so check for tenderness and adjust cooking time as needed.
