I am excited to share my healthy version of Chicken Wild Rice Soup. Tender chicken breasts, wild rice, diced carrots, celery, and onion come together with garlic, olive oil and herbs in a flavorful broth enhanced with Greek yogurt. This low fat bowl is easy to prepare and refreshingly nutritious.
I recently stumbled upon this healthy twist on chicken wild rice soup and I just had to share it. I love that it uses 1 lb boneless, skinless chicken breasts and 1 cup uncooked wild rice along with a generous 6 cups of low sodium chicken broth to create a filling meal without heavy cream, flour or butter.
I throw in 2 diced carrots, 2 celery stalks, and a diced onion, then get a kick from 2 cloves of minced garlic and a splash of olive oil. A bay leaf and a teaspoon of dried thyme really make it sing while salt and pepper round everything out.
I even stir in ½ cup nonfat Greek yogurt for that creamy touch. It’s a quick and easy soup that makes a perfect Instant Pot or slow cooker dinner recipe.
I guess you could say it redefines what healthy comfort food can be its subtly rich and satisfying flavor.
Why I Like this Recipe
I love this soup because it’s super healthy and creamy without using heavy cream or butter, which makes it feel like I’m really taking care of myself. I also appreciate that I can make it any way I want – in my slow cooker, Instant Pot, or on the stove – so it’s totally flexible with my schedule. The Greek yogurt adds this unexpected tangy twist that makes every spoonful interesting and delicious. And on top of that, it’s just the ultimate comfort food, perfect for those days when I need a warm, hearty bowl to brighten my mood.
Make creamy and healthy chicken wild rice soup without any heavy cream, flour or butter. Its cool cause you can make it in a slow cooker, an Instant Pot or on the stove. It comes out easy, creamy and low fat but still clings on to all the awesome flavors that make it feel like the best comfort food in a bowl. I love how the flavors come together even when I sometimes mess up the recipe a little bit, and its always there to make me feel better when the day gets rough.
Ingredients
- Chicken breasts supply lean protein which help build muscles and keep you full.
- Wild rice gives good fiber and slow carbs, addin a nutty chewy texture.
- Carrots bring vitamins and a mild sweetness that balances the savory flavors.
- Celery offers crunch and natural salts, elevatin the soup overall taste.
- Onion and garlic mix to create a deep, aromatic base for the broth.
- Nonfat Greek yogurt introduces creaminess and extra protein without excessive fat.
Ingredient Quantities
- 1 lb boneless, skinless chicken breasts
- 1 cup uncooked wild rice
- 6 cups low sodium chicken broth
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 bay leaf
- 1 teaspoon dried thyme
- Salt and pepper to taste
- ½ cup nonfat Greek yogurt
- 2 tablespoons fresh chopped parsley (optional)
How to Make this
1. Heat the olive oil in a large pot over medium heat. Add the diced onions, carrots, and celery and cook for about 5 minutes, stirring occasionally until they start softening.
2. Stir in the minced garlic and cook for another minute until it’s fragrant.
3. Place the chicken breasts into the pot, then add the uncooked wild rice, low sodium chicken broth, bay leaf, dried thyme, salt, and pepper.
4. Bring everything to a boil, then lower the heat to a simmer.
5. Cover the pot and let the soup simmer for about 45 minutes. Check to see that the rice is fully cooked and the chicken is tender.
6. Once the chicken is cooked through, carefully remove the chicken breasts from the soup.
7. Shred the chicken using two forks and return it into the pot.
8. In a small bowl, mix in the nonfat Greek yogurt with a few spoonfuls of the hot soup liquid to temper it. Then slowly stir it back into the soup.
9. Taste the soup and adjust the salt and pepper if needed. Serve hot and garnish with fresh chopped parsley if you like.
Equipment Needed
1. Large pot with lid
2. Stove
3. Chef’s knife
4. Cutting board
5. Measuring cups and spoons
6. Wooden spoon for stirring
7. Two forks for shredding the chicken
8. Small bowl for tempering the Greek yogurt
9. Ladle for serving
FAQ
Healthy Chicken Wild Rice Soup Recipe Substitutions and Variations
- Instead of chicken breasts, you could use boneless chicken thighs. They tend to be a bit more flavorful and juicy.
- If wild rice isn’t handy, try using brown rice or quinoa. They offer a similar chew and work great in the soup.
- If you dont have low sodium chicken broth, you can use vegetable broth or even plain water with a bouillon cube for a similar taste.
- Instead of nonfat Greek yogurt, low fat sour cream or plain yogurt can be a good swap, though it might change the flavor just a bit.
- If fresh parsley is a no-show, dried parsley works fine. Just remember that dried herbs are more concentrated, so use a little less.
Pro Tips
1. When adding the Greek yogurt, let the soup cool down a bit first so it doesnt curdle. Mix a few ladles of hot soup into the yogurt to warm it up before stirring it back in.
2. Don’t be afraid to let the garlic and veggies cook for a little extra time if you want a richer flavor. Sometimes a few extra minutes can really boost the taste.
3. When you take the chicken out to shred it, use two forks as instructed. It might sound simple but try to keep the pieces a bit chunky so you dont lose all the texture in the soup.
4. Keep an eye on the wild rice. Wild rice can sometimes take longer to cook than other types so taste it a few times to make sure its done right.
Healthy Chicken Wild Rice Soup Recipe
I am excited to share my healthy version of Chicken Wild Rice Soup. Tender chicken breasts, wild rice, diced carrots, celery, and onion come together with garlic, olive oil and herbs in a flavorful broth enhanced with Greek yogurt. This low fat bowl is easy to prepare and refreshingly nutritious.
4
servings
400
kcal
Equipment: 1. Large pot with lid
2. Stove
3. Chef’s knife
4. Cutting board
5. Measuring cups and spoons
6. Wooden spoon for stirring
7. Two forks for shredding the chicken
8. Small bowl for tempering the Greek yogurt
9. Ladle for serving
Ingredients
-
1 lb boneless, skinless chicken breasts
-
1 cup uncooked wild rice
-
6 cups low sodium chicken broth
-
2 medium carrots, diced
-
2 celery stalks, diced
-
1 medium onion, diced
-
2 cloves garlic, minced
-
1 tablespoon olive oil
-
1 bay leaf
-
1 teaspoon dried thyme
-
Salt and pepper to taste
-
½ cup nonfat Greek yogurt
-
2 tablespoons fresh chopped parsley (optional)
Directions
- Heat the olive oil in a large pot over medium heat. Add the diced onions, carrots, and celery and cook for about 5 minutes, stirring occasionally until they start softening.
- Stir in the minced garlic and cook for another minute until it's fragrant.
- Place the chicken breasts into the pot, then add the uncooked wild rice, low sodium chicken broth, bay leaf, dried thyme, salt, and pepper.
- Bring everything to a boil, then lower the heat to a simmer.
- Cover the pot and let the soup simmer for about 45 minutes. Check to see that the rice is fully cooked and the chicken is tender.
- Once the chicken is cooked through, carefully remove the chicken breasts from the soup.
- Shred the chicken using two forks and return it into the pot.
- In a small bowl, mix in the nonfat Greek yogurt with a few spoonfuls of the hot soup liquid to temper it. Then slowly stir it back into the soup.
- Taste the soup and adjust the salt and pepper if needed. Serve hot and garnish with fresh chopped parsley if you like.
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: 350g
- Total number of serves: 4
- Calories: 400kcal
- Fat: 6g
- Saturated Fat: 1g
- Trans Fat: 0g
- Polyunsaturated: 1g
- Monounsaturated: 4g
- Cholesterol: 80mg
- Sodium: 350mg
- Potassium: 500mg
- Carbohydrates: 30g
- Fiber: 2g
- Sugar: 3g
- Protein: 30g
- Vitamin A: 800IU
- Vitamin C: 8mg
- Calcium: 80mg
- Iron: 1.5mg
