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wild rice soup in a bowl with bread

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!
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
Servings 8 servings
Calories 260 kcal
Author Monique Volz of Ambitious Kitchen


  • 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.

Nutrition Facts
Lightened-Up Slow Cooker Chicken Wild Rice Soup
Amount Per Serving (1 serving)
Calories 260 Calories from Fat 55
% Daily Value*
Fat 6.1g9%
Carbohydrates 27.9g9%
Fiber 2.7g11%
Sugar 2.4g3%
Protein 23.9g48%
* Percent Daily Values are based on a 2000 calorie diet.