Healthy Chicken Wild Rice Soup (No Cream)

Healthy chicken wild rice soup transforms simple pantry staples into a deeply satisfying bowl that rivals anything you’d order at a restaurant. I learned this recipe during a particularly cold Midwest winter when my grandma needed something nourishing but lighter than her usual cream-based soups.

There’s something magical about the way wild rice releases its nutty flavor into the broth, mingling with tender shredded chicken and vegetables that have simmered until they’re just right. This soup became my go-to whenever someone in the family felt under the weather, or when we needed a meal that could stretch to feed unexpected Sunday dinner guests. The best part? You get all that rich, velvety texture without a drop of heavy cream, just whole milk and a quick buzz with the immersion blender. I remember the first time I made this for my children on a school night. They didn’t even notice it was the healthier version, they just kept going back for seconds. Time to get that pot simmering.

What Makes This Healthy Chicken Wild Rice Soup So Special

This recipe holds a special place in my kitchen because it proves you don’t need fancy ingredients or complicated techniques to create something truly comforting. After years of making cream-based soups that left everyone feeling heavy, I developed this lighter version that my family actually prefers.

• Uses everyday ingredients you probably have in your pantry and refrigerator right now
• Comes together in about an hour on the stovetop, or you can set it and forget it in your slow cooker
• Delivers consistently delicious results with foolproof steps that work every single time
• Adapts beautifully to dietary needs – swap in coconut milk for dairy-free, or use leftover chicken for quicker prep
• Creates that perfect balance of hearty wild rice, fall-apart chicken, and vegetables in a silky broth
• Freezes wonderfully for those nights when you need dinner in a hurry

Ingredient Spotlight

Raw chicken pieces: I use whatever’s on sale – bone-in thighs give the richest flavor, but boneless breasts work perfectly fine and shred beautifully after simmering.

Wild rice: This isn’t just regular rice with a different name – wild rice has an earthy, nutty flavor and holds its texture even after long cooking, which is essential for this healthy chicken wild rice soup.

Dried mushrooms: These add incredible umami depth to the broth. I keep a bag in my pantry year-round because just half a cup transforms the entire soup.

Whole milk: This is your secret weapon for creaminess without heavy cream. When blended with the cooked vegetables, it creates that luscious texture everyone loves.

Prepared mustard: Don’t skip this. It adds a subtle tanginess that brightens all the flavors without tasting like mustard.

Potatoes: I prefer Yukon Gold for their buttery texture, but russets work too – they help thicken the soup naturally when you blend it.

Fresh vegetables: The combination of onions, carrots, and celery creates that classic soup base my grandmother always called the flavor foundation.

How to Make Healthy Chicken Wild Rice Soup

Step 1. I always start by getting my heavy-bottomed pot nice and warm over medium heat, then melting the butter before adding the onions and garlic – this gentle start prevents burning and builds sweetness.

Step 2. After the onions have softened for 3-4 minutes, I add the carrots, celery, fresh mushrooms, and seasonings, sautéing everything for 5 minutes to develop those deep vegetable flavors.

Step 3. Betty’s tip: Add your raw chicken, potatoes, dried mushrooms, wild rice, and liquid all at once – no need to brown the chicken separately, it’ll become incredibly tender during the simmer.

Step 4. Cover the pot, bring everything to a rolling boil, then reduce the heat to low and let it cook undisturbed for 55 minutes. I set a timer so I don’t peek too early.

Step 5. Through trial and error, I learned to remove the chicken pieces carefully with tongs onto a plate where they’re cool enough to shred easily with two forks.

Step 6. Here’s where the magic happens: add the milk and mustard to the pot, then use your immersion blender to pulse the soup just 4-5 times. You want it creamy but still with visible chunks of vegetables and potato, not a smooth puree.

Step 7. Stir the shredded chicken and fresh parsley back into the creamy broth, taste for seasoning, and adjust with more salt or pepper if needed.

Step 8. I’ve found that letting the soup rest for 5 minutes before serving helps the flavors marry together beautifully, and it gives you time to slice that crusty bread for dipping.

Keeping This Soup Fresh

I typically store leftovers in airtight containers in the refrigerator where they’ll stay fresh for up to 5 days. The soup does thicken as it sits – the wild rice continues absorbing liquid – so I always add a splash of chicken broth or water when reheating.

Betty’s freezing method works wonderfully for this recipe. I portion the cooled soup into freezer-safe containers, leaving about an inch of headspace for expansion, and it keeps beautifully for up to 3 months. I’ve learned to label each container with the date and reheating instructions so there’s no guesswork later.

For the best texture, I reheat the soup gently on the stovetop over low heat for about 10 minutes, stirring occasionally. If you’re reheating from frozen, thaw it overnight in the refrigerator first – this prevents the dairy from separating. The microwave works in a pinch, but I find the stovetop method gives you better control over the consistency.

Healthy Chicken Wild Rice Soup (No Cream)

A rich and creamy soup made without heavy cream, featuring tender shredded chicken, wild rice, and vegetables in a flavorful broth thickened with milk and blended vegetables.

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Prep Time 15 minutes mins

Cook Time 1 hour hr

Total Time 1 hour hr 15 minutes mins

Servings: 8 portions

Course: Dinner, Main Course, Soup

Cuisine: American

Calories: 285

Ingredients Equipment Method Notes

Ingredients

  

• 1.5 pounds raw chicken pieces any type – breasts, thighs, drumsticks
• 1 large onion finely chopped
• 2 cloves garlic minced
• 2 large carrots coarsely chopped
• 3 large celery stalks diced
• 2 large potatoes diced
• 0.5 cup dried mushrooms or 2 cups fresh brown mushrooms, sliced
• 1.5 cups wild rice
• 7 cups water or chicken broth low sodium
• 0.5 teaspoon dried thyme
• 1 tablespoon prepared mustard
• 2 teaspoons garlic powder
• 1.75 teaspoons salt
• ground black pepper to taste
• 2 cups whole milk
• 1 small bunch fresh parsley finely chopped
• 1 tablespoon butter for stovetop method

Equipment

• Large heavy bottom pot or Dutch oven
• immersion blender
• Two forks for shredding

Method

 

1. Preheat large heavy bottom pot or Dutch oven on medium heat. Add butter and wait until melted. Add onion and garlic, sauté for 3-4 minutes until softened.
2. Add carrots, celery, fresh mushrooms (if using), thyme, garlic powder, salt and pepper. Sauté for 5 minutes to develop flavors.
3. Add chicken, potatoes, dried mushrooms (if using), wild rice, and water or broth to the pot.
4. Cover pot, bring to a boil, then reduce heat to low. Cook for 55 minutes until rice and potatoes are tender.
5. Remove chicken pieces onto a plate and shred with two forks.
6. Add milk and mustard to the pot. Using an immersion blender, pulse 4-5 times until soup reaches desired creamy thickness. Stir well.
7. Add shredded chicken and parsley back to pot. Stir well and adjust seasoning if needed.
8. Let soup rest for 5 minutes before serving. Serve hot with crusty bread for dipping.

Notes

Slow Cooker Method: Sauté vegetables first, then transfer to slow cooker with remaining ingredients (except milk and parsley). Cook on Low 8-10 hours or High 5-6 hours. Add milk, blend, then stir in chicken and parsley.

Instant Pot Method: Add all ingredients except milk and parsley. Cook on High pressure 25 minutes, wait 10 minutes, then quick release. Add milk, blend, then stir in chicken and parsley.

Soup thickens over time – add extra broth or water when reheating. Do not substitute wild rice with white or brown rice as they become too mushy.

Perfect Partners for Healthy Chicken Wild Rice Soup

Crusty artisan bread – The crispy exterior and soft interior are perfect for soaking up every drop of that creamy broth, and it’s what my family always requests.

Simple green salad – A mix of crisp lettuce, cucumber, and tomatoes with a light vinaigrette cuts through the richness beautifully and adds fresh crunch to the meal.

Garlic Parmesan Roasted Broccoli – These roasted florets add a garlicky element that complements the earthy flavors of the wild rice and mushrooms.

Roasted Sweet Potatoes with Cinnamon Honey – The natural sweetness brings additional warmth and makes the meal more substantial for hungry crowds.

Fresh vegetable crudités – When I want to keep things lighter, I serve raw vegetables on the side for extra fiber and nutrients.

Air Fryer Parmesan Zucchini Fries – This protein-packed side has a slightly tangy flavor that pairs wonderfully with the soup’s savory notes, and it’s surprisingly easy to make.

FAQs

Can I use regular rice instead of wild rice? I don’t recommend it for this recipe – white or brown rice becomes mushy during the long cooking time, while wild rice maintains its wonderful chewy texture and nutty flavor that makes this soup special.

How do I prevent the soup from being too thick? Start with 7 cups of liquid if you’re serving immediately, or use 8-9 cups if you’re making it ahead, since the wild rice continues absorbing liquid as it sits.

Can I make this dairy-free? Betty’s solution is to substitute coconut milk for the whole milk – it creates a slightly different but equally delicious creamy texture that many people love.

What’s the best way to shred the chicken? I recommend using two forks to pull the chicken apart while it’s still warm – it shreds much more easily than when cold, and you’ll get those perfect tender pieces.

Can I use rotisserie chicken? Many home cooks find success with adding pre-cooked chicken at the very end with the parsley, but use chicken broth instead of water to make up for the flavor you’d get from cooking raw chicken.

How do I reheat without the soup separating? The best approach I’ve tested is reheating slowly over low heat while stirring frequently – this gentle method prevents the milk from curdling.