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

Scale

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

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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.