I’m sharing my Healthy Chicken And Wild Rice Soup, a nourishing slow cooker recipe packed with vegetables, shredded chicken and wild rice that is gluten-free and dairy-free and comes together with minimal hands-on time.

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I used to think chicken and wild rice soup was heavy and fussy, but this Crockpot Chicken Wild Rice Soup changed my mind. It is surprisingly bright and layered, with tender boneless skinless chicken breasts that fall apart into a nutty wild rice blend and a touch of full fat coconut milk so it still feels indulgent yet light.

I call it my Healthy Creamy Chicken Wild Rice Soup, and the fact that it is Crockpot Dairy Free means you can serve it anytime without missing the dairy. Little tricks keep the rice chewy and the broth silky, you’ll want to try it.

Ingredients

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Boneless chicken breasts: lean protein, keeps you full, great for muscle repair and savory flavor.
Wild rice blend: high fiber, earthy chew, whole grains add complex carbs and nutty taste.
Coconut milk: creamy, dairy free, adds richness and healthy fats but higher in calories.
Carrots: sweet, crunchy, packed with beta carotene and fiber, good for eyes and digestion.
Onion and garlic: savory aromatics, add depth, may boost immunity, modest antioxidants present.
Thyme and rosemary: earthy herbs, low calorie, bring warmth and subtle savory piney notes.
Cornstarch slurry: thickens without dairy, neutral flavor, use sparingly for silky, clingy broth.

Ingredient Quantities

1 1/2 lbs boneless skinless chicken breasts, about 2 large or use thighs if you want it juicier

1 cup wild rice blend, rinsed

4 cups low sodium chicken broth

2 cups water or extra broth

1 medium yellow onion, diced

3 medium carrots, peeled and sliced

2 stalks celery, sliced

3 cloves garlic, minced

1 can (13.5 oz) full fat coconut milk, shaken (for creaminess, dairy free)

2 tablespoons cornstarch or arrowroot mixed with 2 tablespoons cold water for thickening

1 tablespoon olive oil or avocado oil, optional

1 teaspoon dried thyme

1/2 teaspoon dried rosemary or 1/2 teaspoon poultry seasoning, your call

1 bay leaf

1 teaspoon kosher salt, plus more to taste

1/2 teaspoon freshly ground black pepper

2 tablespoons fresh parsley, chopped for garnish, optional

How to Make this

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1. Prep everything: rinse 1 cup wild rice blend, dice 1 medium yellow onion, peel and slice 3 carrots, slice 2 stalks celery, mince 3 cloves garlic, shake 1 can (1
3.5 oz) full fat coconut milk, mix 2 tablespoons cornstarch or arrowroot with 2 tablespoons cold water and set aside, and have 1 1/2 lbs boneless skinless chicken ready.

2. Optional but worth it, heat 1 tablespoon olive or avocado oil in a skillet over medium and sauté the onion, garlic, carrots and celery until they start to soften and smell good, about 4 to 6 minutes. If you skip this step it will still be fine, but sautéing adds flavor.

3. Put the sautéed veggies (or raw ones if you skipped step 2) into the crockpot. Add the rinsed wild rice, the chicken breasts (or thighs), 4 cups low sodium chicken broth and 2 cups water or extra broth.

4. Season the pot with 1 teaspoon dried thyme, 1/2 teaspoon dried rosemary or 1/2 teaspoon poultry seasoning (your call), 1 bay leaf, 1 teaspoon kosher salt and 1/2 teaspoon freshly ground black pepper. Stir once to combine.

5. Cook on low for 4 to 6 hours or on high for 2 to 3 hours, until the rice is tender and the chicken is cooked through. Times vary by slow cooker so check at the shorter end first.

6. Remove the chicken to a cutting board, shred with two forks, then return the shredded chicken to the slow cooker. Give it a good stir.

7. Pour in the shaken coconut milk and stir. Taste and adjust salt and pepper if needed. Don’t worry if the coconut milk separated a bit, it’ll blend in once you stir.

8. Whisk the cornstarch or arrowroot slurry again and slowly stir it into the hot soup. Put the slow cooker on high and let cook another 15 to 30 minutes until the soup thickens slightly and the raw starch taste is gone.

9. Pull out and discard the bay leaf, taste one last time and adjust seasoning or thin with a splash of broth if it’s too thick. Serve garnished with 2 tablespoons chopped fresh parsley if you like.

Equipment Needed

1. Slow cooker / crockpot (6 to 8 quart)
2. Large skillet or frying pan (optional, for sautéing)
3. Cutting board
4. Chef’s knife
5. Measuring cups and measuring spoons
6. Fine mesh strainer (to rinse the wild rice)
7. Mixing bowl and whisk (for the cornstarch or arrowroot slurry)
8. Heatproof spoon or silicone spatula (for stirring)
9. Two forks or tongs (to shred the cooked chicken)
10. Ladle (for serving)

FAQ

Q: Can I use bone in chicken or thighs instead of the boneless breasts? A: Yes, thighs work great and will stay juicier, and bone in is fine too but it may need a bit longer to cook. If you use frozen chicken add extra time. Aim for 6 to 8 hours on low or 3 to 4 hours on high, until the meat is 165F and easy to shred.

Q: My wild rice always gets mushy, how do I stop that? A: Wild rice blends vary, so the safest move is to rinse it and add it later in the cook. For best texture add the rice about 1.5 to 2 hours before the end on low, or 30 to 60 minutes before the end on high. Or cook the rice separately and stir it in at the end so it never sits in the broth and gets soggy.

Q: I dont want to use cornstarch, what are other thickening options? A: You can use arrowroot (same method) or stir a cup of cooked veggies or some of the soup through an immersion blender to thicken naturally. Another option is to simmer uncovered for a bit to reduce liquid. If dairy is ok you can finish with a splash of heavy cream instead of starch.

Q: Is this recipe gluten free and dairy free? A: Yes it can be. Using full fat coconut milk keeps it dairy free. Arrowroot is a reliable gluten free thickener, cornstarch is usually gluten free too but use arrowroot if you need certainty. Skip any store bought seasonings that might have hidden gluten.

Q: Can I make this ahead or freeze it? A: Yes, cool completely then portion and freeze. Tip – the coconut milk can separate after freezing, so either add coconut milk and thickener after reheating, or accept a grainy texture and whisk it smooth while reheating. Freeze without rice for best texture, thaw overnight in the fridge and reheat gently, then stir in a cornstarch slurry to thicken if needed.

Q: How do I get deeper flavor without much extra work? A: Sear the chicken and sauté the onion, carrots and celery in the optional oil before adding to the crockpot, it adds quick flavor. Also remove the bay leaf before serving and finish with a splash of lemon juice or a little vinegar to brighten the soup, and add fresh parsley at the end.

Crockpot Chicken Wild Rice Soup Recipe Substitutions and Variations

Chicken (1 1/2 lbs breasts): use boneless skinless thighs for juicier meat, or shredded rotisserie chicken if you want a shortcut, or for a vegetarian swap try firm tofu (press and cube) or canned chickpeas — add them later so they dont fall apart.
Wild rice blend (1 cup): swap for brown rice but expect longer cook time and maybe a bit more liquid, or use long-grain white/jasmine rice and stir it in the last 45 minutes so it doesnt overcook, or try pearl barley or farro for a chewy, nutty texture (they need extra time).
Full-fat coconut milk (13.5 oz): if you eat dairy use heavy cream or half-and-half stirred in at the end, or make cashew cream/blended soaked cashews for a neutral dairy-free option, or use light coconut milk but thicken a bit more since it’s thinner.
Cornstarch/arrowroot (2 tbsp): use 3 tbsp all-purpose flour mixed with cold water or a small beurre manié (butter + flour) for thickening, or instant mashed potato flakes for quick body, or a tiny pinch of xanthan gum whisked in for a gluten-free thickener.

Pro Tips

1. Brown stuff first if you can. A quick sear on the chicken and a little color on the onions and carrots gives way more depth than just throwing everything in, even if it takes an extra 5 to 8 minutes. Don’t crowd the pan or you’ll just steam things, do it in batches if needed.

2. Keep the rice from turning to mush. Wild rice blends can overcook in a long slow cook, so either cook the rice separately and fold it in at the end, or add the rinsed rice to the crockpot only in the last one and a half to two hours of cooking. Either way you get firmer grains and better texture.

3. Treat the coconut milk and slurry gently. Shake the can and if the cream is super thick scoop a bit of the cream into the soup at the end for richness. Whisk the cornstarch or arrowroot with cold water, then temper it with a few spoons of hot broth before stirring it in so you don’t get lumps. Add the slurry at the very end and only simmer until the raw starch taste is gone.

4. Brighten and rescue with acid and liquid. Taste before serving and if it feels flat a squeeze of lemon juice or a splash of vinegar brings the whole thing to life. And for leftovers remember rice soaks up liquid, so add a little broth or coconut milk when reheating to bring it back to the right consistency.

Crockpot Chicken Wild Rice Soup Recipe

Recipe by James Level

0.0 from 0 votes

Servings

servings

Calories

480

kcal

Equipment: 1. Slow cooker / crockpot (6 to 8 quart)
2. Large skillet or frying pan (optional, for sautéing)
3. Cutting board
4. Chef’s knife
5. Measuring cups and measuring spoons
6. Fine mesh strainer (to rinse the wild rice)
7. Mixing bowl and whisk (for the cornstarch or arrowroot slurry)
8. Heatproof spoon or silicone spatula (for stirring)
9. Two forks or tongs (to shred the cooked chicken)
10. Ladle (for serving)

Ingredients

1 1/2 lbs boneless skinless chicken breasts, about 2 large or use thighs if you want it juicier
1 cup wild rice blend, rinsed
4 cups low sodium chicken broth
2 cups water or extra broth
1 medium yellow onion, diced
3 medium carrots, peeled and sliced
2 stalks celery, sliced
3 cloves garlic, minced
1 can (13.5 oz) full fat coconut milk, shaken (for creaminess, dairy free)
2 tablespoons cornstarch or arrowroot mixed with 2 tablespoons cold water for thickening
1 tablespoon olive oil or avocado oil, optional
1 teaspoon dried thyme
1/2 teaspoon dried rosemary or 1/2 teaspoon poultry seasoning, your call
1 bay leaf
1 teaspoon kosher salt, plus more to taste
1/2 teaspoon freshly ground black pepper
2 tablespoons fresh parsley, chopped for garnish, optional

Directions

Prep everything: rinse 1 cup wild rice blend, dice 1 medium yellow onion, peel and slice 3 carrots, slice 2 stalks celery, mince 3 cloves garlic, shake 1 can (1
5 oz) full fat coconut milk, mix 2 tablespoons cornstarch or arrowroot with 2 tablespoons cold water and set aside, and have 1 1/2 lbs boneless skinless chicken ready.
Optional but worth it, heat 1 tablespoon olive or avocado oil in a skillet over medium and sauté the onion, garlic, carrots and celery until they start to soften and smell good, about 4 to 6 minutes. If you skip this step it will still be fine, but sautéing adds flavor.
Put the sautéed veggies (or raw ones if you skipped step 2) into the crockpot. Add the rinsed wild rice, the chicken breasts (or thighs), 4 cups low sodium chicken broth and 2 cups water or extra broth.
Season the pot with 1 teaspoon dried thyme, 1/2 teaspoon dried rosemary or 1/2 teaspoon poultry seasoning (your call), 1 bay leaf, 1 teaspoon kosher salt and 1/2 teaspoon freshly ground black pepper. Stir once to combine.
Cook on low for 4 to 6 hours or on high for 2 to 3 hours, until the rice is tender and the chicken is cooked through. Times vary by slow cooker so check at the shorter end first.
Remove the chicken to a cutting board, shred with two forks, then return the shredded chicken to the slow cooker. Give it a good stir.
Pour in the shaken coconut milk and stir. Taste and adjust salt and pepper if needed. Don't worry if the coconut milk separated a bit, it'll blend in once you stir.
Whisk the cornstarch or arrowroot slurry again and slowly stir it into the hot soup. Put the slow cooker on high and let cook another 15 to 30 minutes until the soup thickens slightly and the raw starch taste is gone.
Pull out and discard the bay leaf, taste one last time and adjust seasoning or thin with a splash of broth if it's too thick. Serve garnished with 2 tablespoons chopped fresh 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: 519g
Total number of serves: 6
Calories: 480kcal
Fat: 22.4g
Saturated Fat: 15g
Trans Fat: 0.1g
Polyunsaturated: 2.5g
Monounsaturated: 4.5g
Cholesterol: 98mg
Sodium: 370mg
Potassium: 457mg
Carbohydrates: 35.3g
Fiber: 2.8g
Sugar: 3g
Protein: 37.5g
Vitamin A: 2550IU
Vitamin C: 3.8mg
Calcium: 33mg
Iron: 1.1mg

Crockpot Chicken Wild Rice Soup Recipe

Ingredients

Ingredient Quantities

How to Make this

Equipment Needed

FAQ

Crockpot Chicken Wild Rice Soup Recipe Substitutions and Variations

Pro Tips