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Natural Awakenings Twin Cities

Gluten-Free, Creamy Chicken and Wild Rice Soup

Dec 01, 2023 12:00AM ● By Michele Jaeger
This creamy, gluten-free version of chicken and wild rice soup is cozy, nourishing and a crowd favorite! It uses bone broth which is readily available in grocery stores, and it is simple and affordable to make at home, too.

Bone Broth

Freeze leftover poultry bones in a gallon freezer bag. When the bag is full, put the bones in a large pot, cover with water by 1-2 inches, and simmer for 2-4 hours (or longer). After straining the liquid, the bone broth can be stored in the refrigerator for up to two weeks.

Try using bone broth as the cooking liquid for rice to add nutrient density and a delicious taste. Your gut, immune system, joints, hair, skin and nails will thank you for providing a rich source of matrix-building collagen.

Chicken and Wild Rice Soup

4 Tbsp olive oil
1 large onion, diced (about 2 cups)
3 ribs celery, diced (about 1 cup)
1 large carrot, diced (about 1 cup)
8 oz mushrooms, diced  (button or cremini mushrooms work well)
3 large cloves garlic, minced
8 cups chicken bone broth
1 cup wild rice, rinsed (do not use “quick-cook” wild rice)
2 bay leaves
2-3 medium yellow or red potatoes, diced small
1-1.5 lbs boneless, skinless chicken thighs, diced into small pieces
Sea salt

4 Tbsp salted butter (1/2 stick)
1/4 cup gluten-free flour
2 cups whole milk

In a large pot over medium heat, sauté onion, celery, carrots, mushrooms and 1 tsp sea salt in the olive oil until soft and beginning to brown, about 15 minutes.

Add garlic, bone broth, wild rice and bay leaves to the softened vegetables. Bring to a boil and then reduce to a simmer, covered, for 60 minutes, stirring periodically. Add the diced potatoes and chicken. Cook for an additional 30 minutes, stirring occasionally.  

While the soup is simmering, make the roux by warming the milk in a small sauce pan until it begins to steam (but not boil), stirring occasionally. In a separate medium pan over medium heat, melt the butter. Once melted, add the flour to the butter and continue to stir constantly for one minute. Whisk in the warm milk and continue stirring until the milk mixture becomes thick, which should happen quickly. Turn off the heat and let the thickened milk sit until the rice and chicken are done simmering.

After the soup has simmered for 90 minutes, add the thickened milk and stir until it is evenly incorporated. Season with salt and pepper to taste.  Remove bay leaves. Enjoy!

Michele Jaeger, owner of Sage Wellness & Nutrition, is a holistic nutrition and wellness counselor and bioresonance practitioner. She specializes in helping those with chronic illness to feel empowered again. For more info, email [email protected] or visit