I finally perfected a creamy, low fat Chicken Wild Rice Soup that uses no heavy cream, flour or butter and can be made in the slow cooker, Instant Pot or on the stove, and I share the one simple trick that makes all the difference.
I’m always chasing soups that actually feel indulgent but aren’t wrecking your diet. This Chicken Wild Rice Soup somehow hits that sweet spot, creamy but light.
I count on a nutty wild rice blend for chew and a spoonful of Greek yogurt to add tang and body without gunk. It’s the kind of Healthy Comfort Food I crave on busy nights, the bowl that makes me slow down without guilt.
i keep this in heavy rotation, it’s forgiving, simple, and honestly better than a lot of fancier options out there.
Ingredients
- Wild rice blend brings fiber, whole grain goodness and a nutty, chewy texture
- Chicken breasts give lean, high quality protein so the soup is filling and hearty
- Greek yogurt adds creaminess, extra protein and a tangy note without heavy cream
- Carrots bring natural sweetness, vitamin A and bright color, they add a bit crunch
- Garlic and thyme lend savory depth, antioxidants and that cozy herbal aroma
- Low sodium broth keeps added salt low while delivering rich, comforting flavor
Ingredient Quantities
- 1 cup uncooked wild rice blend (about 170 g)
- 1 1/2 lb boneless skinless chicken breasts, thawed if frozen
- 6 cups low sodium chicken broth
- 1 cup low fat milk (2%)
- 1 cup plain Greek yogurt, low fat
- 3 tbsp cornstarch or arrowroot powder
- 1 tbsp extra virgin olive oil
- 1 medium yellow onion
- 3 medium carrots
- 2 celery stalks
- 3 cloves garlic
- 1 tsp dried thyme
- 1 bay leaf
- 1 tsp kosher salt, plus more to taste
- 1/2 tsp black pepper
- 2 tbsp fresh parsley
- 1 tbsp lemon juice, optional
How to Make this
1. Prep everything: rinse 1 cup wild rice blend, chop 1 medium yellow onion, 3 carrots, 2 celery stalks and mince 3 garlic cloves; measure 6 cups low sodium chicken broth and set 1 bay leaf, 1 tsp dried thyme, 1 tsp kosher salt and 1/2 tsp black pepper nearby. Whisk 3 tbsp cornstarch into 1 cup cold low fat milk until totally smooth and set aside.
2. Heat 1 tbsp extra virgin olive oil in a large pot or in the Instant Pot on Sauté. Add onion, carrots and celery and cook 5 to 7 minutes until soft, add garlic and cook 30 to 60 seconds till fragrant, stir in thyme, salt and pepper.
3. Add the rinsed wild rice to the pot, place 1 1/2 lb boneless skinless chicken breasts on top, pour in the 6 cups chicken broth and tuck in the bay leaf.
4. Cook using one of these methods:
– Instant Pot: seal and cook on High pressure 25 minutes, let natural release for 10 minutes then quick release the rest.
– Slow cooker: transfer everything to the slow cooker and cook on Low 6 to 7 hours or High 3 to 4 hours.
– Stovetop: bring to a boil, reduce heat and simmer gently, covered, 45 to 50 minutes until rice is tender and chicken is cooked.
5. Remove the chicken to a cutting board, shred with two forks, discard the bay leaf. Keep the pot of rice and broth simmering if needed.
6. Whisk the milk/cornstarch slurry again then slowly stir it into the hot soup, simmer 3 to 5 minutes until the broth thickens slightly and loses its raw starch taste. If using the Instant Pot use Sauté for this step.
7. Turn off the heat. Temper 1 cup plain low fat Greek yogurt by whisking a ladle of hot soup into the yogurt, then slowly whisk the warmed yogurt back into the pot so it doesn’t curdle.
8. Return the shredded chicken to the pot, stir and warm through for a minute or two (don’t boil once yogurt is added), squeeze in 1 tbsp lemon juice if using, taste and add more salt and pepper if needed.
9. Stir in 2 tbsp chopped fresh parsley, ladle into bowls and serve hot. This keeps well in the fridge for 3 to 4 days and reheats gently on the stove.
Equipment Needed
1. Large heavy pot or Instant Pot or slow cooker, use whatever you got
2. Cutting board
3. Chef’s knife, dont be afraid to use a sharp one
4. Measuring cups and measuring spoons
5. Fine mesh sieve or colander for rinsing the rice
6. Wooden spoon or heatproof spatula for stirring
7. Whisk and a small mixing bowl for the cornstarch slurry
8. Ladle plus two forks for shredding the cooked chicken
9. Tongs or a slotted spoon to lift the chicken out of the pot
FAQ
Healthy Chicken Wild Rice Soup Recipe Substitutions and Variations
- Wild rice blend: brown rice (longer cook time, nutty), farro or barley (chewier, add a little more broth and cook until tender), or long grain white rice (quicker but less nutty)
- Boneless skinless chicken breasts: boneless skinless chicken thighs (more flavor and forgiving), shredded rotisserie chicken (fast and already cooked), or cooked turkey breast (similar texture)
- Low fat milk and Greek yogurt: use whole milk or half and half for a richer soup, or unsweetened almond or oat milk for dairy free (may need a bit more thickener); swap Greek yogurt with sour cream or dairy free coconut yogurt, just temper it first before stirring in
- Cornstarch or arrowroot: all purpose flour (make a quick roux with a little butter then add broth), tapioca starch (works similarly), or simply simmer longer to reduce and thicken without starch
Pro Tips
1. Toast the rinsed wild rice in the empty pot a minute or two before adding liquid. It brings out a nuttier flavor and helps the grains keep their texture so the soup doesnt turn into mush, just dont burn it.
2. For deeper flavor and juicier meat try bone in chicken thighs instead of breasts, or briefly brine the breasts in salted water for 20 minutes. Thighs add richness to the broth, but youll need to adjust cooking time a bit.
3. Make the cornstarch slurry with very cold milk and whisk until perfectly smooth, then whisk again right before you add it. Add it slowly to simmering liquid and give it a few minutes to cook off that raw starch taste. If it gets too thick just thin with a little reserved broth or milk.
4. Temper the yogurt carefully and never let the soup boil after you add it or it will split. When reheating leftovers warm gently and add extra broth or milk because the rice soaks up liquid, and if you want to freeze portions leave the yogurt out and stir fresh yogurt in when you reheat.
Healthy Chicken Wild Rice Soup Recipe
I finally perfected a creamy, low fat Chicken Wild Rice Soup that uses no heavy cream, flour or butter and can be made in the slow cooker, Instant Pot or on the stove, and I share the one simple trick that makes all the difference.
6
servings
403
kcal
Equipment: 1. Large heavy pot or Instant Pot or slow cooker, use whatever you got
2. Cutting board
3. Chef’s knife, dont be afraid to use a sharp one
4. Measuring cups and measuring spoons
5. Fine mesh sieve or colander for rinsing the rice
6. Wooden spoon or heatproof spatula for stirring
7. Whisk and a small mixing bowl for the cornstarch slurry
8. Ladle plus two forks for shredding the cooked chicken
9. Tongs or a slotted spoon to lift the chicken out of the pot
Ingredients
-
1 cup uncooked wild rice blend (about 170 g)
-
1 1/2 lb boneless skinless chicken breasts, thawed if frozen
-
6 cups low sodium chicken broth
-
1 cup low fat milk (2%)
-
1 cup plain Greek yogurt, low fat
-
3 tbsp cornstarch or arrowroot powder
-
1 tbsp extra virgin olive oil
-
1 medium yellow onion
-
3 medium carrots
-
2 celery stalks
-
3 cloves garlic
-
1 tsp dried thyme
-
1 bay leaf
-
1 tsp kosher salt, plus more to taste
-
1/2 tsp black pepper
-
2 tbsp fresh parsley
-
1 tbsp lemon juice, optional
Directions
- Prep everything: rinse 1 cup wild rice blend, chop 1 medium yellow onion, 3 carrots, 2 celery stalks and mince 3 garlic cloves; measure 6 cups low sodium chicken broth and set 1 bay leaf, 1 tsp dried thyme, 1 tsp kosher salt and 1/2 tsp black pepper nearby. Whisk 3 tbsp cornstarch into 1 cup cold low fat milk until totally smooth and set aside.
- Heat 1 tbsp extra virgin olive oil in a large pot or in the Instant Pot on Sauté. Add onion, carrots and celery and cook 5 to 7 minutes until soft, add garlic and cook 30 to 60 seconds till fragrant, stir in thyme, salt and pepper.
- Add the rinsed wild rice to the pot, place 1 1/2 lb boneless skinless chicken breasts on top, pour in the 6 cups chicken broth and tuck in the bay leaf.
- Cook using one of these methods:
- – Instant Pot: seal and cook on High pressure 25 minutes, let natural release for 10 minutes then quick release the rest.
- – Slow cooker: transfer everything to the slow cooker and cook on Low 6 to 7 hours or High 3 to 4 hours.
- – Stovetop: bring to a boil, reduce heat and simmer gently, covered, 45 to 50 minutes until rice is tender and chicken is cooked.
- Remove the chicken to a cutting board, shred with two forks, discard the bay leaf. Keep the pot of rice and broth simmering if needed.
- Whisk the milk/cornstarch slurry again then slowly stir it into the hot soup, simmer 3 to 5 minutes until the broth thickens slightly and loses its raw starch taste. If using the Instant Pot use Sauté for this step.
- Turn off the heat. Temper 1 cup plain low fat Greek yogurt by whisking a ladle of hot soup into the yogurt, then slowly whisk the warmed yogurt back into the pot so it doesn't curdle.
- Return the shredded chicken to the pot, stir and warm through for a minute or two (don't boil once yogurt is added), squeeze in 1 tbsp lemon juice if using, taste and add more salt and pepper if needed.
- Stir in 2 tbsp chopped fresh parsley, ladle into bowls and serve hot. This keeps well in the fridge for 3 to 4 days and reheats gently on the stove.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 534g
- Total number of serves: 6
- Calories: 403kcal
- Fat: 8.8g
- Saturated Fat: 2.4g
- Trans Fat: 0.03g
- Polyunsaturated: 1g
- Monounsaturated: 4.3g
- Cholesterol: 101mg
- Sodium: 498mg
- Potassium: 640mg
- Carbohydrates: 33.7g
- Fiber: 2.2g
- Sugar: 5.3g
- Protein: 44.8g
- Vitamin A: 2583IU
- Vitamin C: 4.2mg
- Calcium: 92mg
- Iron: 0.9mg