• Skip to main content
  • Skip to primary sidebar
Eating With Food Allergies
menu icon
go to homepage
  • Start here
  • Recipes
  • Substitutes
  • Nutrition
  • Subscribe
subscribe
search icon
Homepage link
  • Start here
  • Recipes
  • Substitutes
  • Nutrition
  • Subscribe
×
Home » Soups and Stews

Chicken Wild Rice Soup (Dairy and Gluten Free)

Published: Oct 25, 2020 · Updated: Nov 17, 2020 by Kristi Winkels, RDN, LD · This post may contain affiliate links · 2 Comments

Jump to Recipe Print Recipe

A bowl of creamy soup is so comforting on a chilly day. This dairy and gluten free chicken wild rice soup is free of the top 8 allergens but as delicious as any cream-based soup. The best part is it’s made in a slow cooker making it a true “fix and forget” meal perfect for dinner on a busy evening.

chicken wild rice soup

Jump to:
  • Allergy friendly ingredients
  • Recipe tips
  • More soup and stew recipes
  • 📖 Recipe
  • 💬 Comments

Chicken wild rice soup is a cream-based soup so it usually has dairy milk and wheat flour to thicken it. It might seem impossible to have a creamy soup that is dairy-free and gluten/wheat free but I’m here to tell you, it’s not!

Allergy friendly ingredients

To make this soup like traditional chicken wild rice soup, we need to use a couple of allergy friendly substitutions. 

Broth

If you have a wheat allergy or gluten intolerance, be sure to choose a chicken broth that is gluten/wheat free. Here are a few options:

Bouillon granules - I use this most often because it takes less room in my pantry and I can mix up as much as I need. Orrington Farms makes a variety of bouillon granule options - all of them are gluten free.

Chicken stock in a carton - Using stock is more convenient (no mixing like the granules). Kitchen Basics and Swanson are two brands that are allergy-friendly and gluten free.

Homemade chicken stock - this is obviously the most time consuming but also the most delicious! Check out this article to learn how to make it.

Dairy free margarine

To make the soup creamy, I make a thick, (dairy free) cream sauce and stir it into the soup. Some kind of fat is needed to make this sauce. I use Earth Balance Buttery Spread. If you don’t have Earth Balance, you could use extra virgin olive oil or another type of cooking oil.

Gluten free flour

I use gluten free flour to thicken the cream sauce. You can use any all-purpose gluten free flour that you have on hand. Even plain rice flour would work.

Dairy free milk

You can use any kind of dairy free milk for the sauce. I have used oat, rice, and soy milks in this recipe and all work great. Just be sure to choose the plain, unsweetened variety.

Recipe tips

Cooking this in a slow cooker is the best way to go because it is easy and fuss free! When you get  home after a long day, all you have to do is shred the chicken, add the wild rice, and make the cream sauce to add to the soup!

If you didn’t get the soup in the slow cooker early enough to be done in time for dinner, you can use your pressure cooker (see directions below).

For the wild rice, you can add ½ cup of uncooked wild rice to the slow cooker along with an additional 2 cups of broth or water. 

When I make the soup in the pressure cooker, I always add cooked rice at the end. I haven’t tried adding uncooked rice to the pressure cooker for this recipe. 

A super convenient option for the rice are steamer pouches! I recently came across these at Target and most often use one of them for this recipe because they’re so convenient, easy to find, and relatively inexpensive. 

chicken wild rice soup
These steamer pouches of cooked wild rice work really well in this chicken wild rice soup!

This is one of my favorite soups to make if I know I won't have much time to cook dinner when I get home at after work. It takes about 15 minutes to shred the chicken and make the sauce to add to the soup so it's super fast!

And, if you don't have time to make the sauce, it is still good without it! It is just missing that creamy texture.

I hope you enjoy this chicken wild rice soup as much as we do! It's a dish you can serve to anyone, food allergies, or no food allergies!

chicken wild rice soup

More soup and stew recipes

  • A cup of gluten free tomato soup with crackers on the side
    Gluten Free Tomato Soup {Dairy Free}
  • A bowl of chicken tortilla soup
    Chicken Tortilla Soup (Gluten and Dairy Free)
  • A bowl of allergy free chicken noodle soup
    Gluten Free Chicken Soup
  • chicken pot pies
    Dairy Free Chicken Pot Pie {Allergy Friendly}

📖 Recipe

A bowl of dairy and gluten free chicken and wild rice soup

Chicken and Wild Rice Soup (Dairy and Gluten Free)

Kristi Winkels, RDN, LD
This dairy and gluten free chicken wild rice soup is free of the top 8 allergens but as delicious as any cream-based soup. You can make it in your slow cooker or pressure cooker if crunched for time.
5 from 4 votes
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 8 hours hrs
Total Time 8 hours hrs 15 minutes mins
Course Main Course, Soup, stew
Cuisine American
Servings 8 servings
Calories 242 kcal

Equipment

  • Slow cooker or pressure cooker

Ingredients
  

  • 1 pound boneless skinless chicken breasts
  • 1 cup onions diced
  • 1 cup celery chopped
  • 1-½ cups carrots chopped
  • 1-2 cloves garlic minced
  • 2 bay leaves
  • 2 tablespoons sodium-free seasoning Such as Mrs. Dash or Trader Joe’s 21 Seasoning Salute
  • 6 cups chicken broth
  • 1-½ cups cooked wild rice see notes in post
  • ¼ cup dairy free margarine
  • ¼ cup all-purpose gluten free flour
  • 1 cup dairy free milk substitute

Instructions
 

Directions for the slow cooker

  • Place the chicken, onions, celery, carrots, garlic, bay leaves, and seasoning in a slow cooker. Add the chicken broth. Cook on high for 6 hours or low for 8 hours.
  • Remove the chicken breasts from the slow cooker and place on the cutting board. Using two forks, shred the chicken into smaller pieces and return to the slow cooker. Next, add the cooked wild rice and stir to combine.
  • In a small saucepan, melt the margarine over medium heat. When melted, sprinkle the flour over the margarine and whisk to combine. Cook for 1-2 minutes, then whisk in the dairy free milk until the mixture is smooth and creamy. Add the mixture to the slow cooker and stir to incorporate into the soup. Serve immediately.

Directions for a Pressure Cooker:

  • Add 1 cup of water to the pot and place the chicken breasts on the trivet. Cook under high pressure for 15 minutes. Allow steam to release naturally. When done, remove from the pot and cut into bite-sized pieces.
  • Using the saute setting, heat 1 tablespoon of olive oil. Add the onion, celery, carrots, and garlic and cook until the carrots are tender and the onion translucent. Add the bay leaves, seasoning, broth, and wild rice to the pot. Cook using the soup setting for 10 minutes and allow the pressure to release naturally.
  • While waiting for the pressure to release, melt the margarine over medium heat in a small saucepan. When melted, sprinkle the flour over the margarine and whisk until smooth. Cook for 1-2 minutes, then whisk in the dairy free milk until it is smooth and thick. Stir the mixture into the soup until incorporated. Serve immediately.

Nutrition

Serving: 1.5cupsCalories: 242kcalCarbohydrates: 22gProtein: 20gFat: 9gSaturated Fat: 2gCholesterol: 41mgSodium: 218mgFiber: 3gSugar: 3g
Keyword dairy free, egg free, fish free, gluten free, peanut free, shellfish free, soy free, tree nut free, wheat free
Tried this recipe?Please share how it was!

Love this recipe?

Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

Stay in touch on social media! You can find me @ Instagram, Facebook, and Pinterest. I love getting your feedback so please tag me if you try a recipe!

  • Author
  • Recent Posts
Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
Latest posts by Kristi Winkels, RDN, LD (see all)
  • Quick and Easy Redneck Caviar {Gluten and Dairy Free} - September 21, 2023
  • Common Food Allergies - July 16, 2023
  • What is Cross Contact? - May 5, 2023

More Soups and Stews

  • A bowl of gluten free chili topped with dairy free cheese and jalapenos
    Gluten-Free Chili {Allergy Friendly}
  • Gluten free beef stew
    Gluten Free Beef Stew {Slow Cooker or Pressure Cooker}
  • a bowl of gluten free dairy free chicken and dumplings stew
    Gluten and Dairy Free Chicken and Dumplings Stew
  • cream of mushroom soup
    Cream of Mushroom Soup

About Kristi Winkels, RDN, LD

Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.

Reader Interactions

Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. Leslie says

    December 08, 2021 at 5:02 pm

    The is is one of our favorites! Love that it is a creamy soup without dairy!5 stars

    Reply
    • Kristi says

      December 18, 2021 at 12:32 pm

      So glad to hear it, Leslie!

      Reply

Primary Sidebar

Hi, I'm Kristi! I'm a Registered Dietitian and food allergy mom with a mission to help you eat well with food allergies!

More about me →

Trending

  • Dairy free butter cream frosting on top of a cupcake
    Dairy Free Buttercream Frosting
  • A jar of nut free chocolate spread
    Nut Free Chocolate Spread
  • Eggless meatloaf on a plate with green beans and mashed potatoes
    Easy Eggless Meatloaf {Instant Pot or Oven}
  • oat milk chocolate pudding in a single serving jar
    Easy Oat Milk Chocolate Pudding {Dairy and Gluten Free}

Seasonal

  • dairy free sorbet in glass dishes
    Dairy Free Sorbet
  • Allergy Free Ice Cream
    Vanilla Dairy Free Ice Cream
  • fruit pizza
    Fruit Pizza (Gluten, Dairy, and Egg Free!)
  • Author
  • Recent Posts
Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
Latest posts by Kristi Winkels, RDN, LD (see all)
  • Quick and Easy Redneck Caviar {Gluten and Dairy Free} - September 21, 2023
  • Common Food Allergies - July 16, 2023
  • What is Cross Contact? - May 5, 2023

Footer

^ Back to top

About

  • About Kristi
  • Privacy Policy
  • Ad Disclosure
  • Terms & Conditions
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and updates

Get in Touch

  • Contact

As an Amazon Associate, I earn from qualifying purchases.

Copyright © 2007-2023 Eating With Food Allergies

  • Author
  • Recent Posts
Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
Latest posts by Kristi Winkels, RDN, LD (see all)
  • Quick and Easy Redneck Caviar {Gluten and Dairy Free} - September 21, 2023
  • Common Food Allergies - July 16, 2023
  • What is Cross Contact? - May 5, 2023