Feb
03

Oh hi. Please, please tell me you’ve had chicken wild rice soup before? I asked Tony if he ever had it before and he said he hadn’t even HEARD of it. Like what? Are you living in a cave? Are you my boyfriend?

But then I asked a few more people. And apparently it’s a very Minnesotan thing. You know just big old creamy soups with rice and basic things like chicken and carrots. By the way, did you know we also make tater tot hot dishes and egg bakes for holidays? Basically anything you can make into a soup or a casserole has real potential to be a dinner winner in Minnesota.

A delicious, lightened up chicken wild rice soup. Creamy and rich-tasting, yet only 260 calories and over 20g of protein per serving!

But wild rice soup? Such a classic staple; it’s basically at every salad bar or cafe. I would call it the clam chowder of Minnesota; we love it very much.

Apparently we also love butter since this soup typically has a half cup of butter or more. Ugh, no thank you. Let’s save that for cookies.

A delicious, lightened up chicken wild rice soup. Creamy and rich-tasting, yet only 260 calories and over 20g of protein per serving!

I’ve always wanted to make a healthier version of my favorite creamy wild rice soup and finally was able to test this version on Tony’s family; they loved it! It tasted just like I remembered.

At first, I was nervous because I made it in the slow cooker. A) I typically don’t make many things in the slow cooker because I have the time to enjoy meals right away and B) slow cookers intimidate me like no other. However his soup has increased my confidence to test out more recipes because it turned out SO SO good!

A delicious, lightened up chicken wild rice soup. Creamy and rich-tasting, yet only 260 calories and over 20g of protein per serving!

The soup is creamy, rich (except it’s not!) and tastes like something you’d order from Panera Bread. Surprisingly you can have an entire serving for under 300 calories and get over 20 grams of protein in! Gotta love that.

I typically serve the soup with a nice salad and also some hearty multi-grain bread for dipping. I’m excited to make more slow cooker recipes — let me know if you have any requests in the comments. xoxo!

A delicious, lightened up chicken wild rice soup. Creamy and rich-tasting, yet only 260 calories and over 20g of protein per serving!

4.0 from 1 reviews
Lightened-Up Slow Cooker Chicken Wild Rice Soup
 
Author: 
Nutrition Information
  • Serves: 8 servings
  • Serving size: 1/8th of recipe
  • Calories: 260
  • Fat: 6.1g
  • Carbohydrates: 27.9g
  • Sugar: 2.4g
  • Fiber: 2.7g
  • Protein: 23.9g
Recipe type: Soup, Healthy Soup
Prep time: 
Cook time: 
Total time: 
A delicious, lightened up chicken wild rice soup. Creamy and rich-tasting, yet only 260 calories and over 20g of protein per serving!
Ingredients
  • 2 teaspoons olive oil
  • 3 garlic cloves, minced
  • 1 white onion, chopped
  • 1 cup sliced carrots (about 2-3 large carrots)
  • 2 celery ribs, chopped
  • 1 teaspoon poultry seasoning
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 1/2 pounds uncooked chicken breast, cut into bite size chunks
  • 1 1/4 cups uncooked wild rice or wild rice blend
  • 7 cups chicken broth, organic if desired
  • 1/2 cup reduced fat sour cream
  • 1/4 cup all-purpose flour
  • salt and pepper, to taste
Instructions
  1. Heat olive oil in a medium or large skillet over medium high heat. Add garlic, onion, carrots and celery and saute for 6-8 minutes or until onions are softened; stir in seasoning (oregano, thyme and poultry seasoning) and cook for 30 seconds longer. Transfer to crock pot. Next add in uncooked chicken breast chunks, wild rice and chicken broth. Cover and cook on low for 6-7 hours or on high for 3-4 hours.
  2. About a half hour before you are ready to serve the soup, mix sour cream and flour together in a small bowl with a fork. Turn slow cooker to high and slowly add in sour cream/flour mixture; stir for a few minutes until well combined, then place cover back on crock pot and allow to cook for 20 more minutes to allow soup to thicken up. Add salt and pepper to taste before serving. We like serving ours with homemade multi-grain bread for dipping. Serves 8.
Notes
There are several ways you can make this gluten free, but I suggest trying to replace the flour with a gluten free all purpose flour, or simply leaving out the flour all together and just add the sour cream.

Don't try this with greek yogurt! The taste is really not quite the same, so please stick to sour cream.