If you’re craving a comforting bowl of something hearty yet nourishing, you’ve got to try this Healthy Chicken and Wild Rice Soup (No Cream Crock Pot) Recipe. It delivers rich flavors and a velvety texture without a drop of heavy cream, making it a guilt-free comfort food favorite. With tender chicken, nutty wild rice, and garden-fresh vegetables slow-cooked to perfection, this soup warms the soul and nourishes your body all at once. Plus, it’s incredibly easy to prepare, letting your slow cooker do the magic while you go about your day.
Ingredients You’ll Need
Every ingredient in this recipe plays a vital role, building layers of flavor and texture that make this soup so special. From the wholesome wild rice that adds a chewy bite to the fragrant bay leaves and fresh thyme, these simple essentials come together in the most delicious way.
- 1 cup uncooked wild rice: Provides a nutty flavor and satisfying chew that sets this soup apart.
- 1 pound boneless skinless chicken thighs: Juicy and tender, thighs stay moist through slow cooking better than breast meat.
- 1 cup chopped onions: Offers natural sweetness and depth to the soup’s base.
- 3/4 cup chopped celery: Adds a subtle crunch and aromatic freshness.
- 3/4 cup chopped carrots: Brings vibrant color and mild sweetness.
- 4-5 cloves minced garlic: Infuses a warm, savory undertone that enhances every bite.
- 2 bay leaves: Impart an earthy, herbal note while the soup simmers.
- 8 cups chicken broth or bone broth: The flavorful liquid foundation packed with protein and nutrients.
- 1/2 tsp ground black pepper: Adds just the right amount of spice and balance.
- 2 tablespoons salt-free seasoning blend: Mrs. Dash or Trader Joe’s blends provide robust flavor without excess salt.
- 5 tablespoons butter (or half butter, half extra virgin olive oil): Creates richness for the creamy finishing touch.
- 1/2 cup all purpose flour: Thickens the soup naturally when combined with butter and milk.
- 2 cups whole milk or oat milk: Keeps the soup creamy and smooth without using cream. Mixing in some half and half can boost richness.
- 1 tsp fresh thyme: Adds a bright herbal note right before serving.
- Salt and pepper to taste: To finish, control seasoning to your liking.
How to Make Healthy Chicken and Wild Rice Soup (No Cream Crock Pot) Recipe
Step 1: Combine and Slow Cook
Start by rinsing the uncooked wild rice to remove excess starch. Then, place the rice, chicken thighs, chopped onions, celery, carrots, minced garlic, bay leaves, chicken broth, ground black pepper, and your salt-free seasoning blend directly into the crock pot. Cover and set it on low for 7 to 8 hours or high for 3 to 4 hours. This gentle long cook softens the rice perfectly and allows all those flavors to meld beautifully, making your kitchen smell absolutely irresistible.
Step 2: Shred the Chicken and Return
About 30 minutes before the cooking time ends, carefully remove the chicken thighs from the pot. Let them cool just enough to handle, then shred the meat finely with two forks. Return the shredded chicken back into the crock pot and discard the bay leaves. This step ensures that the chicken is tender and well-distributed, infusing every spoonful with protein-packed goodness.
Step 3: Create the Creamy Base Without Cream
In a saucepan on medium heat, melt the butter or your butter and olive oil mix. Stir in the flour and cook for about one minute to create a roux, which will thicken the soup. Slowly whisk in the milk until the mixture is smooth and creamy, then pour this into your slow cooker. Add the fresh thyme now, and stir everything together. Adjust the soup’s thickness by adding a splash more milk or cream as desired. Season with salt and pepper to taste. You now have a luxuriously creamy soup without the heavy cream, making this Healthy Chicken and Wild Rice Soup (No Cream Crock Pot) Recipe a healthier option bursting with flavor.
How to Serve Healthy Chicken and Wild Rice Soup (No Cream Crock Pot) Recipe
Garnishes
Adding fresh toppings can elevate this soup to next-level cozy comfort. Think chopped fresh parsley or extra thyme for a burst of green freshness. A sprinkle of freshly cracked black pepper adds a subtle zing, while a dash of grated Parmesan can bring a salty richness if you’re not dairy-free. For a touch of brightness, a tiny drizzle of lemon juice or zest works wonderfully without overpowering the flavors.
Side Dishes
Pair this soup with crusty whole-grain bread for dipping, or a simple side salad with a light vinaigrette to balance its richness. For a heartier meal, roasted root vegetables or steamed greens make excellent companions. These sides keep the meal wholesome and satisfying without stealing the show from your star soup.
Creative Ways to Present
Serve your Healthy Chicken and Wild Rice Soup (No Cream Crock Pot) Recipe in rustic bowls straight from the crock pot for that warm, homemade charm. If hosting, ladle into individual mini bread bowls or pour into pretty mason jars for an inviting casual feel. A dollop of Greek yogurt or a swirl of pesto on top creates visual appeal and a flavor twist. Presentation is all about showing off the rich colors and textures that make this soup so special.
Make Ahead and Storage
Storing Leftovers
This soup keeps beautifully refrigerated in an airtight container for up to 4 days. Because of the wild rice and chicken, it may thicken over time—just add a splash of broth or milk when reheating to return it to that perfect creamy consistency.
Freezing
Freezing this soup is an excellent way to preserve your efforts. After cooling completely, transfer to freezer-safe containers or heavy-duty bags and freeze for up to 3 months. Note that wild rice tends to absorb liquid, so plan for a little extra broth or milk when thawing.
Reheating
Thaw overnight in the fridge for best results. Reheat gently on the stovetop over low to medium heat, stirring occasionally. Add extra broth or milk if the soup appears too thick. Avoid boiling to keep the chicken tender and the flavors balanced. This slow reheating keeps your Healthy Chicken and Wild Rice Soup (No Cream Crock Pot) Recipe tasting fresh and delicious.
FAQs
Can I use chicken breast instead of thighs?
Yes, you can substitute chicken breast, but thighs tend to stay juicier and more tender with long slow cooking, which helps keep the soup moist and flavorful.
Is it necessary to rinse the wild rice?
Rinsing removes excess surface starch and any impurities, ensuring the rice cooks evenly and the soup doesn’t get gummy.
Can I make this recipe dairy-free?
Absolutely! Use oat milk or another plant-based milk in place of whole milk, and substitute butter with olive oil or a dairy-free margarine for the roux.
What if I don’t have a crock pot? Can I make this on the stovetop?
You can! Combine all ingredients except the roux in a large pot, simmer gently for about an hour until rice is tender, then add the roux and finish as directed.
How can I make this soup thicker or thinner?
Adjust thickness by adding more milk or broth to thin, or let it simmer uncovered for a bit longer to reduce and thicken. The roux also helps control creaminess, so tweak the flour and butter ratio if needed.
Final Thoughts
This Healthy Chicken and Wild Rice Soup (No Cream Crock Pot) Recipe is a true gem for anyone looking to enjoy a wholesome meal that feels indulgent but stays light. It’s perfect for busy days when you want dinner ready and waiting, or anytime you need a warm, nourishing hug in a bowl. Once you make it, it’s sure to become one of your go-to recipes—a comforting classic that’s as satisfying as it is healthy. Give it a try and see just how delicious slow-cooked, creamy soup can be without the heavy cream!
Print
Healthy Chicken and Wild Rice Soup (No Cream Crock Pot) Recipe
- Prep Time: 15 minutes
- Cook Time: 7 hours
- Total Time: 7 hours 15 minutes
- Yield: 8 servings
- Category: Soup
- Method: Slow Cooking
- Cuisine: American
- Diet: Low Fat
Description
This Healthy Chicken and Wild Rice Soup is a comforting, nutritious crock pot recipe that combines tender chicken thighs, hearty wild rice, and a creamy broth without using heavy cream. Made with wholesome vegetables, fresh herbs, and a homemade creamy base from milk and butter, this slow-cooked soup is perfect for a wholesome meal that’s both satisfying and flavorful.
Ingredients
Main Ingredients
- 1 cup uncooked wild rice (not pre-cooked or par boiled)
- 1 pound boneless, skinless chicken thighs, fat trimmed
- 1 cup onions, chopped
- 3/4 cup celery, chopped
- 3/4 cup carrots, chopped
- 4–5 cloves garlic, minced
- 2 bay leaves
- 8 cups chicken broth or chicken bone broth for a protein boost
- 1/2 tsp ground black pepper
- 2 tablespoons salt-free seasoning blend (such as Mrs. Dash or Trader Joe’s)
Creamy Base
- 5 tablespoons butter (or half butter, half extra virgin olive oil)
- 1/2 cup all-purpose flour
- 2 cups whole milk or oat milk (optionally mixed with half-and-half for richer creaminess)
- 1 teaspoon fresh thyme
Seasoning
- Salt and pepper to taste
Instructions
- Prepare and Combine Ingredients: Rinse the wild rice thoroughly under cold water to remove excess starch. Add the rinsed rice, chicken thighs, chopped onions, celery, carrots, minced garlic, bay leaves, chicken broth, ground black pepper, and salt-free seasoning blend to the slow cooker. Cover the slow cooker with its lid.
- Slow Cook: Cook the mixture on High for 3 to 4 hours or on Low for 7 to 8 hours until the rice is tender and the chicken is fully cooked.
- Shred the Chicken: About 30 minutes before the cooking time is complete, remove the chicken thighs from the slow cooker. Allow them to cool slightly, then shred the meat using two forks. Discard the bay leaves from the soup.
- Return Chicken to Soup: Return the shredded chicken back into the slow cooker and stir to combine well with the rice and vegetables.
- Make the Creamy Base: In a medium saucepan, melt the butter and/or olive oil over medium heat. Whisk in the flour and cook for approximately one minute to form a roux. Slowly add the milk while continuously whisking to create a smooth, creamy mixture without lumps.
- Add Creamy Mixture to Soup: Pour the creamy milk mixture into the slow cooker and stir well to combine. Add the fresh thyme. If the soup is too thick, adjust the consistency by adding more milk or cream as desired.
- Final Seasoning: Taste and season the soup with additional salt and pepper to your preference. Stir well and serve hot.
Notes
- This recipe uses wild rice that is uncooked to ensure optimal texture and flavor.
- Shredding the chicken just before the end of cooking prevents it from becoming too dry.
- You can substitute oat milk or a milk and half-and-half blend for a creamier texture without using cream.
- Adjust seasonings after adding the creamy base to balance the flavors perfectly.
- For a dairy-free version, use olive oil instead of butter and oat milk instead of cow’s milk.
- This soup freezes well; store in airtight containers and reheat gently on the stovetop or microwave.
