High Protein Chicken Wild Rice Soup
Healthy Chicken Wild Rice Soup! A creamy one-pot comfort meal made without heavy cream. Perfect for the Crockpot, Instant Pot, or stovetop.
Ingredients
Main Ingredients
- 1.5 pounds 680g raw chicken pieces (breasts, thighs, or drumsticks)
- 1.5 cups 285g wild rice
- 2 large potatoes, about (1 pound/450g) diced
- 1/2 cup dried mushrooms OR 2 cups (150g) fresh brown mushrooms sliced
Vegetables
- 1 large onion (8 ounces/225g) finely chopped
- 2 large garlic cloves minced
- 2 large carrots (8 ounces/225g total) coarsely chopped
- 3 large celery stalks (6 ounces/170g) diced
Liquids
- 7 cups (1.65 liters) water or low-sodium chicken broth
- 2 cups (475ml) whole milk
Seasonings
- 1/2 teaspoon dried thyme
- 1 tablespoon prepared mustard
- 2 teaspoons garlic powder
- 2 teaspoons salt adjust to taste
- Ground black pepper to taste
- 1 tablespoon (14g butter) for stovetop method only
Instructions
Stovetop Method
- Step 1: Preheat a large heavy-bottomed pot or Dutch oven over medium heat. Add butter and let it melt completely. Add chopped onion and minced garlic. Sauté for 3-4 minutes until onion becomes translucent.
- Step 2: Add carrots, celery, fresh mushrooms (if using), thyme, garlic powder, salt, and pepper. Sauté for 5 minutes, stirring occasionally.
- Step 3: Add chicken pieces, diced potatoes, dried mushrooms (if using), and wild rice. Pour in 7 cups of water or chicken broth. Stir to combine all ingredients.
- Step 4: Cover the pot and bring to a boil. Reduce heat to low and simmer for 55 minutes, or until rice and potatoes are tender.
- Step 5: Remove chicken pieces from pot using tongs. Place on a plate and shred with 2 forks. Set aside.
- Step 6: Add milk and prepared mustard to the pot. Use an immersion blender to pulse 3-5 times until desired consistency (or transfer 2 cups at a time to a regular blender).
- Step 7: Return shredded chicken to pot. Stir in fresh chopped parsley. Taste and adjust seasonings if needed. Let sit for 5 minutes before serving.
Slow Cooker (Crockpot) Method
- Step 1: In a medium skillet over medium-high heat, melt butter. Add onion and garlic, sauté for 3-4 minutes. Add carrots, celery, fresh mushrooms (if using), and all seasonings. Sauté for 5 minutes.
- Step 2: Add sautéed vegetables to slow cooker. Add chicken, potatoes, dried mushrooms (if using), wild rice, and water/broth. Stir to combine.
- Step 3: Cover and cook on Low for 8-10 hours OR on High for 5-6 hours.
- Step 4: Remove and shred chicken. Add milk and mustard. Blend with immersion blender to desired consistency. Stir in shredded chicken and parsley.
Instant Pot Method
- Step 1: Add chicken, onion, garlic, carrots, celery, potatoes, mushrooms, wild rice, water/broth, thyme, mustard, garlic powder, salt, and pepper directly to Instant Pot. Stir to combine.
- Step 2: Secure lid and set valve to Sealing. Cook on High Pressure for 25 minutes. Allow 10 minutes natural pressure release. Turn valve to Venting to release remaining pressure.
- Step 3: Remove and shred chicken. Add milk and mustard. Blend with immersion blender to desired consistency. Stir in shredded chicken and parsley.
Notes
➤ Wild Rice: Do not substitute with white or brown rice, as they will become mushy. Wild rice's unique texture is essential to this recipe.
➤ Cooked Chicken: If using leftover cooked chicken (3 cups shredded), add it at the end and use chicken broth instead of water for cooking liquid.
➤ Consistency: The soup thickens over time. Use 7 cups liquid for immediate serving, 8-9 cups if serving later. Adjust with extra broth the next day if needed.
➤ Dairy-Free: Replace milk with full-fat coconut milk, almond milk, or oat milk.
➤ Storage: Refrigerate in airtight containers for up to 5 days. Freeze for up to 3 months.
➤ Reheating: Thaw overnight in fridge. Reheat on stovetop over low heat for 10 minutes, adding extra broth as needed.
➤ Freezer Meal Prep: Combine all ingredients except water, milk, and parsley in a freezer bag. Freeze for up to 3 months. Cook from frozen in Instant Pot or thaw and cook in slow cooker.
Nutrition Information (1 serving = 2cups)
- Calories: 400 kcal
- Protein: 31g
- Carbohydrates: 54g
- Fat: 7g
- Saturated Fat: 3g
- Fiber: 6g
- Sugar: 7g
- Sodium: 801mg
- Cholesterol: 73mg