Healthy Chicken Wild Rice Soup is a cozy bowl full of tender chicken, nutty wild rice, and fresh vegetables simmered in a light, flavorful broth. It’s the kind of soup that feels like a warm hug on a chilly day, with just the right balance of heartiness and wholesomeness.
I love making this soup because it’s easy to prepare and packed with good-for-you ingredients that don’t sacrifice taste. The wild rice adds a lovely chewy texture, while the chicken and veggies bring in protein and vitamins, making it a really satisfying meal. I always make an extra big batch so I can enjoy leftovers throughout the week.
My favorite way to serve this soup is with a side of crusty bread or a simple green salad for an easy, balanced lunch or dinner. It’s also great when shared with family or friends, especially on a quiet evening when you want something comforting but not heavy. This recipe has become one of my go-to options whenever I want a homemade meal that’s both nutritious and delicious.
Key Ingredients & Substitutions
Wild Rice Blend: Wild rice adds a nice chewy texture and nutty flavor. If you can’t find a wild rice blend, plain brown rice or barley works well as an alternative.
Chicken: Using cooked chicken breast keeps it lean and healthy. Leftover rotisserie chicken saves time and adds extra flavor too.
Greek Yogurt or Sour Cream: This helps give the soup a creamy texture without heavy cream. For dairy-free, try coconut yogurt or skip it altogether.
Mushrooms, Carrots & Celery: These veggies bring bulk, flavor, and nutrition. You can swap mushrooms for zucchini or add other veggies you like.
How Do You Keep the Greek Yogurt from Curdling in the Soup?
Adding yogurt directly to hot soup can make it separate or curdle. Here’s a simple way to avoid that:
- Ladle a small amount of hot soup into a bowl.
- Whisk the Greek yogurt or sour cream into this hot broth gently to warm it up.
- Slowly pour this mixture back into the pot while stirring continuously.
This tempers the yogurt, blending it smoothly into the soup for a creamy finish without lumps. Remember to keep the heat low after adding yogurt to prevent curdling.
Equipment You’ll Need
- Large soup pot or Dutch oven – I use this because it’s big enough to hold all the ingredients and makes stirring easy.
- Wooden spoon or ladle – perfect for stirring the soup without scratching the surface of the pot.
- Measuring cups and spoons – helpful for accuracy, especially with rice and broth quantities.
- Whisk – essential for blending the yogurt smoothly into the soup later on.
Flavor Variations & Add-Ins
- Swap chicken for cooked turkey or ham for a different protein twist.
- Add chopped spinach or kale during the last 5 minutes for extra greens.
- Use different herbs like sage or basil to switch up the flavor profile.
- Mix in cooked diced sweet potatoes or peas for some sweetness and color.
How to Make Healthy Chicken Wild Rice Soup?
Ingredients You’ll Need:
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 medium carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 8 ounces mushrooms, sliced
- 1 cup wild rice blend (wild rice mixed with white or brown rice)
- 6 cups low-sodium chicken broth
- 2 cups cooked chicken breast, shredded or diced
- 1 teaspoon dried thyme
- ½ teaspoon dried rosemary
- Salt and black pepper, to taste
- ½ cup plain Greek yogurt or low-fat sour cream (optional for creaminess)
- 2 tablespoons fresh parsley, chopped (for garnish)
Time Needed
This soup takes about 15 minutes to prep and around 50 minutes to cook, including simmering the wild rice until tender. Plan for a total of about 1 hour to have a comforting bowl ready to enjoy.
Step-by-Step Instructions:
1. Sauté the Vegetables
Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the chopped onion, diced carrots, and celery. Sauté for about 5 to 7 minutes until the vegetables are soft and fragrant.
2. Add Garlic and Mushrooms
Stir in the minced garlic and sliced mushrooms. Cook for another 3 to 4 minutes until the mushrooms are tender.
3. Cook the Rice and Simmer
Add the wild rice blend, chicken broth, dried thyme, and rosemary to the pot. Bring the mixture to a boil, then lower the heat and cover. Let it simmer for about 45 minutes, or until the wild rice is fully cooked and tender.
4. Add Chicken and Finish Cooking
Once the rice is tender, stir in the cooked chicken pieces. Simmer for an additional 5 minutes to heat the chicken through.
5. Make It Creamy (Optional)
If you like your soup creamy, take a cup of hot soup broth and whisk the Greek yogurt or sour cream into it to temper. Then slowly add this back into the pot, stirring gently. Keep the heat low to avoid curdling.
6. Season and Serve
Season the soup with salt and freshly ground black pepper to your taste. Ladle the hot soup into bowls and sprinkle with fresh chopped parsley. Serve warm and enjoy!
Can I Use Frozen Chicken Instead of Cooked Chicken?
Yes! Just make sure the chicken is fully thawed before adding it to the soup. You can poach or roast frozen chicken ahead of time, then shred or dice it for the recipe.
How Can I Make This Soup Dairy-Free?
Simply omit the Greek yogurt or sour cream, or substitute with a dairy-free yogurt alternative. The soup will still be delicious and creamy thanks to the vegetables and broth.
Can I Prepare This Soup Ahead of Time?
Absolutely! The soup tastes even better the next day as the flavors meld. Store in an airtight container in the fridge for up to 3 days and reheat gently on the stove.
What’s the Best Way to Store Leftovers?
Keep leftovers in a sealed container in the refrigerator for up to 3 days, or freeze for up to 2 months. Thaw overnight in the fridge before reheating slowly on the stove or in the microwave.
