GF Creamy Chicken and Wild Rice Soup (Cozy & Healthy Recipe)

The Best GF Creamy Chicken and Wild Rice Soup

There’s something incredibly comforting about a warm bowl of creamy chicken and wild rice soup on a chilly day. The tender chicken, earthy wild rice, and a medley of vegetables bathed in a rich, flavorful broth… pure bliss!

But for those on a gluten-free diet, finding a truly creamy soup can be a challenge, as many traditional recipes rely on flour to thicken the base. Not this one! Our recipe for Gluten-Free Creamy Chicken and Wild Rice Soup achieves that luscious, thick consistency without any gluten, and even offers a delicious dairy-free option. It’s a hearty, healthy, and incredibly satisfying meal that everyone at your table will love.

Why you will love this GF Creamy Chicken and Wild Rice Soup:

• Naturally Thickened (No Flour!): We achieve a rich, creamy texture without any gluten-containing thickeners.
• Hearty & Healthy: Packed with lean protein, fiber-rich wild rice, and nutrient-dense vegetables.
• Cozy Comfort: The ultimate bowl of warmth and flavor for any season, especially fall and winter.
• Make-Ahead Friendly: Tastes even better the next day, making it perfect for meal prep.

Ingredient Notes & Substitutions for Your Perfect Soup

Chicken: Use cooked chicken. This is a fantastic recipe for leftover roasted chicken, rotisserie chicken, or simply boil and shred some chicken breasts.

Wild Rice Blend: A true wild rice blend adds a wonderful nutty flavor and chewy texture. Ensure your blend is 100% wild rice and other gluten-free grains (like brown rice), as some blends can contain wheat. Do not use a “quick cooking” wild rice blend as it will not release enough starch for thickening.

Vegetables: We use the classic mirepoix (carrots, celery, onion) as a flavorful base. Peas are added at the end for freshness and color. Feel free to add mushrooms, spinach, or corn.

Broth: Use a high-quality gluten-free chicken broth or stock. Low-sodium is often preferred to control the saltiness.

Creaminess Factor: This is where the magic happens! We’ll discuss options below.

Substitutions:

• Dairy-Free Option: For a creamy, dairy-free version, use full-fat canned coconut milk or a thick cashew cream (blended soaked cashews with water) in place of the heavy cream.
• Vegetarian Option: Omit the chicken and use vegetable broth. Add extra beans (like cannellini) or mushrooms for protein and heartiness.
• Herbs: Fresh thyme or rosemary add a lovely depth of flavor. Dried Italian seasoning works well too.

How to Achieve Creamy, Gluten-Free Perfection (Step-By-Step)

1. Sauté Aromatics: In a large pot or Dutch oven, sauté the carrots, celery, and onion until softened. Add garlic and cook for another minute.

1. Add Wild Rice & Broth: Stir in the uncooked wild rice, chicken broth, and seasonings. Bring to a simmer, then reduce heat, cover, and cook until the wild rice is tender. This is crucial for releasing its natural starch!
2. Create Creamy Base: Once the wild rice is cooked, stir in the cooked chicken. Pour in the heavy cream (or dairy-free alternative). Bring it back to a gentle simmer.
3. Finish with Veggies: Stir in the frozen peas and cook for just a few minutes until they are heated through. Taste and adjust seasonings as needed.
4. Serve: Ladle hot into bowls and garnish with fresh parsley or chives, if desired.

Expert Tips For Success

• Cook the Wild Rice Separately (or in the soup): For best results and control over texture, you can cook the wild rice separately and add it at the end, or cook it directly in the soup as instructed here. Cooking it in the soup allows its starches to naturally thicken the broth.
• Don’t Rush the Simmer: Allow the wild rice to cook fully and become tender. This is vital for both texture and for the starches to release and thicken the soup.
• Adjust Consistency: If you prefer a thinner soup, add a little more broth. For a thicker soup, let it simmer uncovered for a few extra minutes.
• Garnish for Freshness: A sprinkle of fresh herbs like parsley, chives, or dill right before serving adds a burst of fresh flavor and color.

Frequently Asked Questions About GF Creamy Soups:

• How do you thicken soup without flour? For this recipe, the natural starch from the wild rice and the creaminess from the dairy (or dairy-free alternative) create a naturally thick soup. Other GF thickening agents include cornstarch slurry, arrowroot powder, or blending a portion of the soup.
• Can I make this ahead? Absolutely! This soup is even better the next day as the flavors meld. Store in an airtight container in the refrigerator for up to 3-4 days.
• Does it freeze well? Yes, it freezes quite well. If using dairy cream, there’s a slight chance of separation upon reheating, but stirring vigorously usually brings it back together. Dairy-free versions (with coconut milk) generally freeze very well.

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Traditional Gluten-Free Lebkuchen Cookies

Equipment

• Large Dutch oven or stockpot
• Cutting board and sharp knife
• Measuring cups and spoons

Ingredients 1x2x3x

• 2 Tbsp olive oil or butter
• 1 cup chopped carrots (about 2 medium)
• 1 cup chopped celery (about 2 stalks)
• 1 cup chopped yellow onion (about 1 medium)
• 2 cloves garlic, minced
• 1/2 cup uncooked wild rice blend (ensure GF)
• 6 cups gluten-free chicken broth
• 2 cups cooked, shredded chicken breast (from rotisserie or leftover)
• 1 cup heavy cream (or full-fat canned coconut milk for dairy-free)
• 1/2 cup frozen peas
• 1 tsp dried thyme
• 1/2 tsp salt (or to taste)
• $1/4 tsp black pepper (or to taste)
• Fresh parsley or chives, chopped (for garnish, optional)

Instructions

1. Sauté Veggies: Heat olive oil/butter in a large pot/Dutch oven over medium heat. Add carrots, celery, and onion. Sauté for 8-10 minutes until softened. Add garlic and thyme; cook for 1 minute more until fragrant.
2. Cook Wild Rice: Stir in the uncooked wild rice, gluten-free chicken broth, salt, and pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 40-50 minutes, or until the wild rice is tender and has absorbed most of the liquid.
3. Add Chicken & Cream: Stir in the cooked shredded chicken and heavy cream (or dairy-free alternative). Bring the soup back to a gentle simmer, stirring occasionally. Do not boil.
4. Finish & Serve: Add the frozen peas and cook for 2-3 minutes until heated through. Taste and adjust seasonings if needed. Ladle hot soup into bowls and garnish with fresh parsley or chives, if desired.

Notes

• Always ensure your chicken broth and wild rice blend are certified gluten-free.
• If using leftover wild rice, add it along with the cooked chicken in step 3, reducing the initial simmer time.

SPECIAL NOTE

The key to the creamy texture is allowing the wild rice to cook fully in the broth. The starch it releases naturally thickens the soup, eliminating the need for flour.

Nutrition

(Note: This nutritional analysis is an estimate for one serving, assuming 6 total servings, using heavy cream and cooked chicken breast.)

Nutrient	Amount per Serving (Estimated)
Calories	420 kcal
Protein	30 g
Fat	25 g
Saturated Fat	14 g
Carbohydrates	20 g
Fiber	3 g
Sugar	4 g
Cholesterol	90 mg
Sodium	950 mg

Nutrition Disclaimer

All nutritional information provided is an estimate based on third-party calculators and assumes 6 equal servings. Values may vary significantly depending on the specific ingredients used (e.g., using all broth instead of cream, or opting for dairy-free substitutes), the type of chicken (dark meat vs. breast), and the sodium content of your broth. This information is for general guidance only.