This low sodium chicken wild rice soup is creamy, warm, and full of tender chicken, soft rice, and vegetables. It is a heart-healthy soup that keeps rich flavor while helping reduce sodium intake. Perfect for a cozy and nourishing meal.

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Table of Contents

Ingredients Needed:

4 cups low sodium chicken broth: forms the base of the soup.
2 cups water: helps reduce overall sodium concentration.
1 cup wild rice blend: uncooked, plain with no seasoning packet.
1 small onion: finely chopped for flavor.
4 medium carrots: finely chopped for sweetness.
2 celery stalks: finely chopped for balance.
2 tablespoons unsalted butter: adds richness.
¼ cup all-purpose flour: thickens the soup.
¼ teaspoon black pepper: for mild heat.
¼ teaspoon poultry seasoning or dried thyme: for classic flavor.
2 cups half and half: makes the soup creamy.
3 cups cooked chicken breast: chopped, no salt added.
1 cup peas: thawed if frozen.

How To Make Low Sodium Chicken Wild Rice Soup:

Cook the Rice and Vegetables: In a large pot, combine the low sodium chicken broth, water, wild rice, onion, carrots, and celery. Bring to a boil over high heat.

Simmer Until Tender: Reduce heat, cover, and let simmer for about 15 minutes, or until the rice and vegetables are tender.

Make the Cream Base: In a small pan, melt the unsalted butter over medium-low heat. Whisk in the flour and cook for 1 minute.

Add Seasoning and Cream: Stir in black pepper and poultry seasoning. Slowly whisk in the half and half until smooth. Cook for 4 to 5 minutes until slightly thickened.

Combine Everything: Slowly pour the cream mixture into the soup, stirring well to combine.

Add Chicken and Peas: Stir in the cooked chicken and peas. Cook for 2 to 3 minutes until everything is heated through. Do not boil.

Serve: Taste and adjust with a little extra pepper or herbs if needed. Serve warm.

Recipe Tips:

Skip added salt to keep this soup truly no added salt and heart-healthy.
Use plain cooked chicken breast for a more kidney-friendly meal.
Add extra herbs like thyme or parsley for more flavorful without salt taste.
If you want a thinner soup, add a bit more water or broth.
Stir gently after adding cream to keep a smooth texture.

How to Store & Reheat:

Room Temperature: Do not leave out longer than 2 hours.
Fridge: Store in an airtight container for up to 3 days.
Freezer: Freeze for up to 2 months. Reheat gently on the stove and add a splash of broth or milk if needed.

Nutrition Facts:

Calories: 360
Sodium: 220 mg
Protein: 24 g
Fat: 14 g
Carbs: 34 g
Fibre: 3 g
Sugar: 5 g

FAQs:

Is wild rice soup healthy for low sodium diets?
Yes, wild rice soup can be a great option when made with low sodium broth and no added salt. It fits well into a heart-healthy soup plan.

How do you make soup flavorful without salt?
Use onion, garlic, herbs like thyme, black pepper, and a creamy base. These ingredients help create a rich and satisfying flavor without extra sodium.

Can I use regular chicken broth?
It is better to use low sodium or no-salt-added broth to help reduce sodium intake and keep the soup kidney-friendly.

What type of chicken is best for low sodium soup?
Plain cooked chicken breast with no added salt is best. Avoid pre-seasoned or rotisserie chicken.

Can I make this soup ahead of time?
Yes, this soup stores well and can be reheated easily. The flavor may even improve the next day.

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