Healthy Chicken Wild Rice Soup is a comforting bowl filled with tender chicken pieces, nutty wild rice, and loads of fresh veggies all simmered in a flavorful broth. It’s the kind of soup that feels like a warm hug on a chilly day but without any heaviness or guilt. Each spoonful offers a nice mix of textures from the chewy wild rice to the soft chicken and crisp vegetables.
I love making this soup when I want something both nourishing and satisfying. What makes it special to me is how easily it comes together and how the leftovers taste even better the next day. I usually add a pinch of fresh herbs for a little extra brightness, and sometimes a squeeze of lemon juice to brighten the flavors even more.
This soup is perfect for lunch or dinner, especially when you want a healthy homemade meal that doesn’t feel boring. I like to enjoy it with a slice of crusty bread or a simple green salad on the side. It’s also a great option to bring to friends or family who need a bit of cozy comfort without the extra calories.
Key Ingredients & Substitutions
Wild Rice Blend: Using a mix of wild and white rice gives a nice texture and quicker cooking. If you can’t find a blend, just wild rice works too but cooks longer, while brown rice can be a quicker swap with a nuttier flavor.
Chicken Breast: I prefer cooked chicken breast for lean protein. Rotisserie chicken saves time, or shredded leftover chicken works great. You can also use turkey if you want a slightly different taste.
Vegetables: Classic soup veggies like onion, carrot, and celery add sweetness and depth. Feel free to swap celery with fennel for a fresher note, or add mushrooms for extra umami.
Greek Yogurt or Sour Cream: This optional step adds creaminess without heavy cream. Greek yogurt is tangy and protein-rich, but sour cream works too. For a dairy-free option, try coconut yogurt or omit it altogether.
How Do I Make Sure the Wild Rice Cooks Perfectly in the Soup?
Wild rice takes longer to cook than regular rice, so it’s key to simmer it long enough until it’s tender but not mushy. Here’s how I do it smoothly:
- Sauté the veggies first to build flavor.
- Add the rice and herbs next, stirring so the rice is coated in oil—this helps avoid sticking.
- Pour in chicken broth and bring to a boil, then lower heat and simmer covered. Check at 40 minutes: wild rice should be tender but still a little chewy.
- If the rice isn’t done, keep simmering and taste every 5 minutes.
- Once cooked, add the chicken and warm through.
- Add yogurt or sour cream last, warming gently without boiling to keep the creaminess smooth.
Patience here really pays off with that perfect chewy texture and rich broth—it’s worth waiting for!
Equipment You’ll Need
- Large Soup Pot or Dutch Oven – I like it because it heats evenly and holds everything comfortably.
- Cutting Board and Knife – for chopping veggies and chicken; sharp tools make the job easier.
- Measuring Cups and Spoons – to keep everything balanced and accurate.
- Soup Ladle – perfect for serving and getting those hearty spoonfuls.
Flavor Variations & Add-Ins
- Use turkey or cooked shrimp instead of chicken for different flavors and textures.
- Add chopped kale or spinach in the last 5 minutes for extra greens and nutrients.
- Stir in a splash of lemon juice or balsamic vinegar before serving for brightness.
- Mix in sautéed mushrooms or roasted garlic to deepen the flavor profile.
Healthy Chicken Wild Rice Soup
Ingredients You’ll Need:
For the Soup:
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 3 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley, plus more for garnish
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt, or to taste
- 1 cup wild rice blend (wild rice mixed with white rice)
- 6 cups low-sodium chicken broth
- 2 cups cooked chicken breast, shredded or diced
- 1/2 cup plain Greek yogurt or low-fat sour cream (optional for creaminess)
- Fresh parsley, chopped for garnish
How Much Time Will You Need?
This soup takes about 10 minutes to prep, around 40-50 minutes to cook the wild rice and simmer the soup, plus a few minutes to warm the chicken and add any finishing touches. In total, plan about 55-65 minutes for a satisfying homemade meal.
Step-by-Step Instructions:
1. Sauté the Vegetables:
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, garlic, carrots, and celery. Cook them, stirring occasionally, until the vegetables become tender and fragrant – about 5 to 7 minutes.
2. Add the Herbs and Seasoning:
Sprinkle in the dried thyme, parsley, rosemary, salt, and black pepper. Stir the mixture well and cook for another minute so you can smell all those wonderful herbs coming together.
3. Cook the Rice:
Add the wild rice blend to the pot and stir to coat the rice with the herbs and oil. Pour in the chicken broth, turn up the heat to bring everything to a boil, then cover the pot, reduce the heat, and let it simmer gently for 40 to 50 minutes. The rice should be tender but still have a little bite.
4. Add the Chicken and Heat Through:
Once the rice is cooked, stir in the cooked chicken pieces. Let the soup heat through for another 5 to 10 minutes, allowing all the flavors to blend together nicely.
5. Finish with Creaminess (Optional):
If you want a creamy texture, gently stir in the Greek yogurt or sour cream just before serving. Be careful not to boil the soup after adding this to keep it smooth and fresh.
6. Serve and Enjoy:
Taste your soup and adjust the seasoning if needed. Ladle the healthy chicken wild rice soup into bowls, sprinkle with freshly chopped parsley, and enjoy your warm, nourishing meal!
Can I Use Frozen Chicken in This Soup?
Yes! Just make sure to fully thaw the chicken before adding it to the soup. Thaw it overnight in the fridge or use the defrost setting on your microwave. Adding frozen chicken directly can affect cooking time and texture.
Can I Make This Soup in Advance?
Absolutely. This soup tastes even better the next day as the flavors meld together. Store it in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave before serving.
How Should I Store Leftovers?
Keep leftovers in a sealed container and refrigerate promptly. The soup will last 3-4 days in the fridge. For longer storage, freeze in freezer-safe containers for up to 2 months. Thaw overnight before reheating.
Can I Substitute the Wild Rice Blend?
Yes, you can use all wild rice, though it will take longer to cook, or substitute brown rice for a slightly different texture and quicker cooking time. Just adjust simmering duration accordingly and test for doneness.
