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Lightened-Up Slow Cooker Chicken Wild Rice Soup

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

Prep Time
20 mins
Cook Time
6 hrs
Total Time
6 hrs 20 mins

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Chicken wild rice soup in a white bowl next to bread slices

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.

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.

Chicken wild rice soup in a white bowl

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.

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!

Chicken wild rice soup in a white bowl

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!

Chicken wild rice soup in a white bowl with a piece of bread

More healthy soup recipes to try:

Healing Thai Butternut Squash Lentil Soup (with a slow cooker option!)

Paleo Coconut Chicken Sweet Potato Noodle Soup

The Best Chicken Soup You’ll Ever Eat

Butternut Squash Green Chile Chicken Soup

Golden Coconut Chicken Lentil Soup

Lightened-Up Slow Cooker Chicken Wild Rice Soup

4.86 from 14 votes
Chicken wild rice soup in a white bowl with bread
Course Dinner, Healthy Soup, Slow Cooker, Soup
Keyword chicken wild rice soup
Prep Time 20 minutes
Cook Time 6 hours
Total Time 6 hours 20 minutes
Serves 8
A delicious, lightened up chicken wild rice soup. Creamy and rich-tasting, yet only 260 calories and over 20g of protein per serving!


  • 1 tablespoon olive oil or butter
  • 6 garlic cloves, minced
  • 1 white onion, chopped
  • 1 cup sliced carrots (about 2-3 large carrots)
  • 2 celery ribs, chopped
  • 2 cups sliced baby bella mushrooms
  • 1 1/2 teaspoons poultry seasoning
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 1/2 pounds uncooked chicken breast or chicken thighs, 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 light sour cream
  • 1/4 cup all-purpose flour
  • salt and pepper, to taste


  1. Heat olive oil in a medium or large skillet over medium high heat. Add garlic, onion, carrots, mushrooms 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.

  2. 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 hour.

  3. 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. 
  4. Add salt and pepper to taste before serving. We like serving ours with homemade multi-grain bread for dipping. Serves 8.

Recipe 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.

Servings: 8 servings
Serving size: 1 serving
Calories: 260kcal
Fat: 6.1g
Carbohydrates: 27.9g
Fiber: 2.7g
Sugar: 2.4g
Protein: 23.9g

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