One Pot Wild Rice Soup {Gluten Free}

One Pot Wild Rice Soup is the perfect way to enjoy wild rice soup quickly and without making a bunch of dishes. You can have this soup ready in under 1 hour! This is also a lightened version of wild rice soup that uses only 2 tablespoons of butter and has no heavy cream! You won’t even miss it!

One Pot Wild Rice Soup

Ahh Monday again! How was your Halloween weekend? Mine was very low key. I stayed home to hand out candy to Trick-or-Treaters. Normally we get a ton…this year, only 11. Yup, that’s it. 11. Needless to say my students will be happy because I am bringing a ton of candy to school today. The highlight was our friends Travis and Deanna bringing over their little boys. Rylan is 3 and was dressed up as a cute little skeleton. I got to take him to a few houses. The baby, Rocco, came along too. He’s just a few weeks old. So freaking adorable!

One Pot Wild Rice Soup

With the start of another week I am always thinking about what I can make for dinner that is easy. My One Pot Wild Rice Soup takes less than an hour so you could make it on a weeknight. It is also perfect to make on the weekend so you are all prepped for the week. Soup freezes well so if you are feeling particularly ambitious…double the batch and freeze a bunch.

One Pot Wild Rice Soup

You can have 2 cups of this soup for 360 calories and only 8 grams of fat! Most wild rice soups are at least twice that amount of fat. With over 30 grams of protein per serving you will stay full! Now, I love an indulgent soup too, but it is nice to keep things light as much as possible.

One Pot Wild Rice Soup

Enjoy and have a wonderful week!



One Pot Wild Rice Soup {Gluten Free}
Prep time
Cook time
Total time
Serves: 12 cups
  • 1 pack of chicken breasts (16-20 oz pack)
  • 1 tbsp oil
  • 4 cups unsalted chicken stock
  • 2 cups nonfat milk
  • 3 tbsp gluten free flour
  • 2 tbsp unsalted butter
  • 1 medium yellow onion, diced
  • 1½ cups carrot, thinly sliced into discs
  • 1½ cups celery, thinly sliced
  • 3 cloves minced garlic
  • 2 cups brown rice (buy the microwaveable pack that is already cooked)
  • 3 cups wild rice (I buy Canoe brand in the can, already cooked)
  1. Start by prepping all of your veggies. Mince garlic. Dice the onion. Slice the carrot into rounds. Slice the celery into half moons. Set aside.
  2. Cut your chicken into small cubes.
  3. In a large pot or dutch oven, heat 1 tbsp of oil on medium to medium high heat.
  4. Add the chicken and cook 5-7 minutes until no pink is visible.
  5. Leave heat on medium to medium high and add in carrots, celery, onions, and garlic. Saute for 2-3 minutes.
  6. Add butter to the chicken and veggies. When melted, sprinkle the flour over the chicken and veggies.
  7. Stir for 1-2 minutes.
  8. Pour in about 1 cup of the chicken stock and stir until is comes to a bubble and thickens.
  9. Add the rest of the stock and bring to a boil until it begins to thicken slightly.
  10. Stir in the milk. (You can let the milk sit out to get to room temp while you prep everything else)
  11. Bring the soup back up to a boil then stir constantly for about 3 minutes.
  12. Add in all of the rice and reduce heat to low. Let simmer for about 5-10 minutes and it is ready to serve.
In order to keep this recipe quick and easy I use all precooked rice. If you want, you can cook your own rice according to package directions.
Nutrition Information
Serving size: 2 cups Calories: 360 Fat: 8 Saturated fat: 2.9 Carbohydrates: 41.8 Sugar: 7.7 Fiber: 3.6 Protein: 32.4


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