This hearty soup delivers all the comfort of a classic without the excess salt. I developed this version after realizing most store-bought broths and canned soups contain surprising amounts of sodium that can add up quickly.
The key is using low-sodium chicken broth as your base and building layers of flavor through fresh herbs, aromatic vegetables, and wild rice. This creates a rich, satisfying soup that’s naturally seasonal without relying on added salt.
You’ll end up with a creamy, nutty wild rice soup packed with tender chicken, earthy mushrooms, and bright herbs. Each spoonful offers a perfect balance of textures and flavors that warm you from the inside out.
Perfect for chilly evenings or when you need a nourishing meal that doesn’t compromise on taste. Here’s how to make it.
Ingredients for Low Sodium Chicken Wild Rice Soup
Pantry staples meet fresh herbs for a soup that’s rich without the salt overload.
| Ingredient | Amount | Notes |
|---|---|---|
| Boneless Skinless Chicken Breast 🍗 | 1 ½ lb | Diced into bite-sized pieces |
| Low-Sodium Chicken Broth 🥣 | 8 cups | Divided for cooking rice and soup base |
| Wild Rice 🌾 | 1 cup | Uncooked, rinsed before use |
| Cremini Mushrooms 🍄 | 8 oz | Sliced, stems removed |
| Yellow Onion 🧅 | 1 whole | Medium, finely diced |
| Carrots 🥕 | 2 whole | Peeled and diced |
| Celery Stalks 🥬 | 2 whole | Diced, leaves reserved for garnish |
| Garlic Cloves 🧄 | 3 cloves | Minced for aromatic base |
| Fresh Thyme Sprigs 🌿 | 3 whole | Leaves stripped, stems discarded |
| Fresh Rosemary Sprig 🌿 | 1 whole | Finely chopped, woody stem removed |
| Bay Leaf 🍃 | 1 whole | Dried, removed before serving |
| All-Purpose Flour 🌾 | ¼ cup | For thickening soup slightly |
| Whole Milk 🥛 | ½ cup | Optional for creaminess |
| Olive Oil 🫒 | 2 tbsp | Extra-virgin for sautéing |
| Salt 🧂 | ½ tsp | Or to taste for controlled seasoning |
| Black Pepper 🌶️ | ½ tsp | Freshly ground preferred |
The broth is non-negotiable here. Low-sodium chicken broth from Trader Joe’s or Swanson is my go-to—they’ve got consistent flavor without the sodium bomb. Wild rice takes longer to cook than regular, so don’t rush it (about 45-50 minutes). Lundberg or 365 by Whole Foods brands are reliable for quality. Fresh thyme and rosemary make a huge difference, so grab them from the store’s herb section if your garden’s bare.
No wild rice? Brown rice works in a pinch but lacks that nutty depth. Mushroom hater? Swap in diced zucchini or green beans. The flour thickens it just enough—skip if you prefer a brothier soup or use cornstarch at half the amount. For extra richness without salt, a splash of unsalted heavy cream works wonders (or skip entirely for a lighter version).
Soup tastes even better the next day once the flavors meld. Keeps in the fridge for 4-5 days or freeze for 3 months. Reheat gently to avoid breaking down the rice. Always taste before adding extra salt—you might not need any.
Why You’ll Love This Recipe
- One Pot Wonder: I toss in chicken, wild rice, and mushrooms, then let the broth do the work—minimal cleanup, maximum flavor.
- Rich Without the Salt: The cremini mushrooms and wild rice pack so much natural depth that I never miss the extra sodium.
- Meal Prep Hero: Honestly, this soup tastes even better the next day, and it freezes like a dream.
- Budget Stretcher: One batch feeds us for two nights, and chicken breast plus wild rice keeps it affordable without skimping on heartiness.
Step-by-Step Instructions for Low Sodium Chicken Wild Rice Soup
Here’s how I make this hearty soup with perfect texture and balanced flavors every time.
Step 1: Cook the Wild Rice
Rinse the 1 cup Wild Rice thoroughly under cold water to remove excess starch. In a medium pot, combine the rice with 3 cups Low-Sodium Chicken Broth. Bring to a boil, then reduce heat to low, cover, and simmer for 45-50 minutes until the rice is tender and the grains have burst open.
I always check for doneness by tasting—a properly cooked grain should be tender but still have a slight chew. If the liquid evaporates before the rice is done, add ½ cup more of the Low-Sodium Chicken Broth. Once cooked, drain any excess liquid and set the rice aside.
Step 2: Sauté the Vegetables and Chicken
Heat the 2 tbsp Olive Oil in a large pot or Dutch oven over medium heat. Add the diced Yellow Onion, Carrots, and Celery Stalks, cooking for 5-6 minutes until the onion becomes translucent and the carrots begin to soften.
Push the vegetables to one side and add the diced 1.5 lb Boneless Skinless Chicken Breast. Season with ½ tsp Salt and ½ tsp Black Pepper. Cook for 6-7 minutes, stirring occasionally, until the chicken is no longer pink and is lightly browned. Stir in the sliced 8 oz Cremini Mushrooms and cook for another 3-4 minutes until they release their moisture.
Step 3: Build the Soup Base
Add the minced 3 cloves Garlic Cloves to the pot and cook for 30 seconds until fragrant. Sprinkle the ¼ cup All-Purpose Flour over the mixture and stir well to coat everything evenly. This creates a light roux that will thicken the soup slightly.
Gradually pour in the remaining 5 cups Low-Sodium Chicken Broth, stirring constantly to prevent lumps. Add the stripped leaves from the 3 whole Fresh Thyme Sprigs, chopped Fresh Rosemary Sprig, and the Bay Leaf. Bring the mixture to a simmer.
Step 4: Simmer and Finish
Stir the cooked Wild Rice into the pot. Reduce heat to low and let the soup simmer gently for 15-20 minutes to allow the flavors to meld together. The soup should thicken slightly but still have a brothy consistency.
For a creamier texture, stir in the ½ cup Whole Milk during the last 5 minutes of simmering. Taste and adjust seasoning with additional Salt or Black Pepper if needed. Remove and discard the Bay Leaf before serving.
Pro Tips For Making Low Sodium Chicken Wild Rice Soup
- Sear Chicken First: Brown the boneless chicken breasts in the pot before adding liquids—about 3-4 minutes per side on medium-high heat. I learned this the hard way: skipping this step leaves the soup bland, even with low-sodium broth.
- Rinse the Wild Rice: Give the wild rice a quick rinse under cold water to remove excess starch. Sounds weird, but it works: it prevents the soup from getting gummy as the rice cooks.
- Skip Raw Onions: Sauté the yellow onion until soft and translucent before adding other ingredients. After burning three batches, I finally figured out that raw onion bits ruin the texture and flavor.
- Use Mushroom Stems: Finely chop the cremini mushroom stems instead of discarding them—they add depth to the broth. This isn’t the prettiest method, but it’s the tastiest.
Storing and Reheating This low sodium chicken wild rice soup
Refrigerator Storage
Let the soup cool completely before transferring to airtight containers—I use glass jars with tight lids. Store at 40°F or below for up to 4-5 days. The flavors deepen overnight as the herbs and rice absorb the broth. ❄️
Freezer Storage
For longer storage, freeze in quart-sized freezer bags laid flat to save space. Leave 1 inch of headspace for expansion and squeeze out excess air. This keeps well for 3 months without texture loss.
Stovetop Reheating
Reheat gently in a pot over medium-low heat for 10-15 minutes, stirring occasionally. Add ¼ cup low-sodium broth if it thickens too much. Avoid boiling to prevent the rice from turning mushy. 🔥
Microwave Reheating
Transfer a single portion to a microwave-safe bowl and cover with a damp paper towel. Heat on 70% power for 2-3 minutes, stir, then continue in 30-second intervals until reaching 165°F.
If the soup appears dry, stir in a splash of whole milk to restore creaminess.
Nutrition Facts
Frequently Asked Questions
Can I use regular rice instead of wild rice?
Yes, but expect a milder flavor and shorter cooking time. Brown rice works best as a substitute, requiring about 30-35 minutes to cook. Wild rice’s nutty taste is unique, so consider adding 1 tsp toasted walnuts for depth.
How can I make this soup creamier without adding sodium?
Stir in ½ cup whole milk or unsalted heavy cream at the end. For a dairy-free option, blend ½ cup cooked white beans with ¼ cup water and mix in. Both add richness without extra salt.
Why did my soup turn out bland?
Low-sodium cooking relies on layering flavors. Boost taste with extra fresh herbs, a splash of lemon juice, or 1 tsp Dijon mustard. Always taste before serving—you may need just a pinch of salt.
Can I prepare this in a slow cooker?
Combine all ingredients except milk, cook on low for 6-7 hours. Add milk during the last 30 minutes. Wild rice may take longer to soften in some models.
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