Healthy Chicken and Wild Rice Soup is a comforting bowl of goodness, packed with tender chicken, nutty wild rice, and a mix of fresh veggies that create a warm and satisfying meal. It’s the kind of soup that feels nourishing and cozy without being heavy, perfect for days when you want something wholesome and tasty.
I love making this soup because it’s easy to prepare and feels like a hug in a bowl. The wild rice adds a nice chewy texture that pairs so well with the soft chicken and flavorful broth. Plus, it’s a great way to get a good mix of protein and veggies all in one pot without any fuss.
Whenever I serve this soup, I like to add a sprinkle of fresh herbs on top to brighten it up, and sometimes a slice of crusty bread on the side to soak up every last bit. It makes for a simple weeknight dinner that the whole family can enjoy, and it even tastes better the next day, which means plenty of leftovers to look forward to.
Key Ingredients & Substitutions
Chicken: I like using boneless, skinless chicken breasts for lean protein. Thighs work well too if you prefer more flavor and juiciness. For a quicker option, leftover cooked chicken or rotisserie chicken can be great.
Wild Rice Blend: Wild rice adds a nutty texture that’s distinct. If you can’t find a blend, plain wild rice or a mix of wild and brown rice works well. Keep in mind wild rice takes longer to cook, so soaking it ahead helps speed things up.
Vegetables: Onion, carrots, celery, garlic, and mushrooms form the flavor base. Feel free to swap mushrooms for zucchini or bell peppers if you prefer or want to add more veggies.
Chicken Broth: Use low-sodium broth to control saltiness. You can substitute with vegetable broth for a lighter taste or to make it vegetarian with plant-based protein.
How Can I Make Sure the Wild Rice Cooks Perfectly and the Soup Isn’t Mushy?
Cooking wild rice properly is key—it’s chewy and flavorful but can get mushy if overcooked. Here’s how to get it right:
- Rinse the rice well to remove dust and debris.
- Consider soaking wild rice in water for 30 minutes before cooking to shorten the cooking time.
- Simmer the rice in the broth gently; high heat can cause rice to break down.
- Keep an eye on the rice starting around 40 minutes. It should be tender but still have some bite.
- Add the shredded chicken only after the rice is nearly done to avoid overcooking the meat.
With these steps, your soup will have just the right texture: tender chicken and perfectly cooked wild rice without turning mushy.
Equipment You’ll Need
- Large pot or Dutch oven – perfect for cooking the soup evenly and giving you plenty of space to stir.
- Sharp knife – makes chopping veggies and slicing chicken quick and easy.
- Cutting board – a sturdy surface helps you work safely and efficiently.
- Wooden spoon or ladle – great for stirring the soup without scratching your pot.
- Small saucepan – useful for poaching the chicken separately to keep it tender.
- Measuring cups and spoons – handy to get your ingredients just right.
Flavor Variations & Add-Ins
- Swap chicken for turkey breast to switch up the protein with a lean and mild option.
- Add chopped kale or spinach near the end of cooking for extra greens and nutrients.
- Stir in some shredded Parmesan cheese for a richer flavor and creamy touch.
- Include a pinch of smoked paprika or cayenne for a gentle smoky or spicy twist when you want a little kick.
Healthy Chicken and Wild Rice Soup
Ingredients You’ll Need:
- 1 pound boneless, skinless chicken breasts or thighs
- 1 cup wild rice blend, rinsed
- 1 medium onion, diced
- 2 medium carrots, peeled and sliced
- 2 celery stalks, diced
- 1 cup mushrooms, sliced
- 3 cloves garlic, minced
- 8 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley (plus extra fresh parsley for garnish)
- 1 bay leaf
- 1 tablespoon olive oil
- Salt and freshly ground black pepper, to taste
- Juice of 1/2 lemon (optional, for brightness)
Time Needed:
This recipe takes about 10 minutes to prepare and 45 minutes to cook, so you’ll have a delicious soup ready in under an hour!
Step-by-Step Instructions:
1. Cook the Vegetables:
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, sliced carrots, and diced celery. Sauté these for about 5 minutes until they start to soften.
2. Add Mushrooms and Garlic:
Next, stir in the sliced mushrooms and minced garlic. Cook for another 3 to 4 minutes until the mushrooms soften.
3. Add Broth, Rice, and Seasonings:
Pour in the low-sodium chicken broth. Add the rinsed wild rice, dried thyme, dried parsley, and the bay leaf. Stir everything well.
4. Simmer the Soup:
Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 40 to 45 minutes, or until the wild rice is tender.
5. Cook the Chicken:
While the soup is simmering, cook your chicken separately in a small saucepan. Poach the chicken breasts in simmering water or broth for 15 to 20 minutes until fully cooked. Then, shred the chicken using two forks.
6. Combine Chicken and Finish Cooking:
Once the rice is tender, add the shredded chicken to the soup and stir. Let the soup simmer for another 5 to 10 minutes to blend all the flavors together.
7. Final Touches:
Remove the bay leaf. Taste the soup, then season with salt, freshly ground black pepper, and if you like, a squeeze of lemon juice for a fresh, bright flavor.
8. Serve:
Ladle the soup into bowls and sprinkle with fresh chopped parsley. Enjoy your healthy and comforting chicken and wild rice soup!
Can I Use Frozen Chicken in This Soup?
Yes, you can! Just be sure to fully thaw the chicken before cooking. Thaw it overnight in the fridge or use a sealed bag submerged in cold water for faster thawing. This ensures even cooking and better texture.
Can I Make This 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. Reheat gently on the stove or in the microwave, stirring occasionally.
How Should I Store Leftovers?
Keep leftovers in a sealed container in the fridge for up to 3 days. For longer storage, freeze the soup for up to 2 months. Thaw in the fridge overnight before reheating.
Can I Use Different Rice Instead of Wild Rice?
Yes! Brown rice or a long-grain white rice can work, but adjust the cooking time as these rices usually cook faster than wild rice. Keep an eye on the texture to avoid overcooking.
