Cozy High-Protein Chicken Wild Rice Soup

There’s something about a cozy bowl of soup that just hits—especially when it’s filling, nourishing, and doesn’t leave you hungry an hour later.

This High-Protein Chicken Wild Rice Soup is one of those recipes. It’s hearty without being heavy, comforting without relying on cream, and packed with real ingredients that actually fuel your body. It’s the kind of meal that works for busy weeknights, leftovers for lunch, or those cold days when you just want something warm and satisfying.

And yes—it’s cozy and nutrient-dense.

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Why This Soup Is So Filling

This recipe makes 8 servings, and each bowl provides:

• 27 grams protein
  
• 3 grams fiber
  
• 233 calories
  
• 18 grams carbs
  

Translation? This soup isn’t just comforting—it’s balanced enough to keep you full and energized.

The Key Ingredients (and Why They Matter)

Chicken Breast

Lean, high-quality protein is the backbone of this soup. Chicken breast provides essential amino acids that support muscle, metabolism, and long-lasting fullness—without excess saturated fat.

Cultivated Wild Rice

Wild rice is a total underdog grain. Unlike white rice, it offers both protein and fiber.
In this soup, cultivated wild rice contributes about 15 grams of protein and 6 grams of fiber, helping slow digestion, stabilize blood sugar, and make the meal much more satisfying.

Chicken Bone Broth

Bone broth adds depth of flavor and nutritional value. It provides additional protein, collagen, and minerals that support joint health and digestion—plus it makes the soup taste like it simmered all day.

Simple Seasonings

This is where the cozy flavor comes in. Herbs, garlic, onion, and warming spices elevate the soup without needing heavy cream or loads of sodium.

What Is a Roux (and Why I Use It)

A roux is a classic mixture of fat and flour cooked together and used to thicken soups and sauces. Traditionally, you’ll see it in creamy soups made with milk or cream—but here’s the twist:

👉 This soup has no milk or cream.

I use a small amount of roux to give the soup a slightly thicker, creamier texture without relying on dairy. It creates that comforting mouthfeel people love in creamy soups—while keeping the recipe lighter and easier to digest.

Think: cozy and satisfying, not heavy.

Why This Soup Works So Well

• High protein keeps you full
  
• Fiber from wild rice supports digestion
  
• Bone broth adds richness without heaviness
  
• The roux adds creaminess without cream
  
• Leftovers reheat beautifully
  

This is the kind of recipe that proves comfort food and nourishing food can be the same thing.

Perfect for a Cozy, Filling Meal

Whether you’re making dinner for the family, meal-prepping lunches, or just craving something warm and grounding, this High-Protein Chicken Wild Rice Soup delivers.

It’s cozy.
It’s filling.
And it actually supports your body—no cream required.

If you’re looking for a soup that feels indulgent but still aligns with real-life nutrition, this one’s it.

Print Recipe

Cozy High-Protein Chicken Wild Rice Soup

Ingredients

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Scale

1/2x 1x 2x 3x

• 1 tbsp extra virgin olive oil
• 2 medium carrots (chopped)
• 2 ribs celery (finely chopped)
• 1 small yellow onion (chopped)
• 1 tbsp minced garlic ((or 3 cloves minced))
• ³⁄₄ tsp poultry seasoning
• ¹⁄₂ tsp dried thyme
• 5 cups chicken bone broth
• 1 ¹⁄₂ lbs chicken breasts (cubed)
• 1 packet cultivated wild rice ((8.5 oz packet))
• 3 tbsp butter

Instructions

1. Heat the extra virgin olive oil in a Dutch oven or large soup pot over medium heat.

   Add the carrots, celery, and onion, season with salt and pepper, and sauté until the vegetables are soft and tender, about 8–10 minutes.

   Stir in the garlic, poultry seasoning, and dried thyme, and cook until very fragrant, about 1–2 minutes.

   Tip: To speed things up, add a small splash of broth or water and cover the pot with a lid while the vegetables soften.

1. Add the chicken chunks and sauté until browned and cooked through, about 5–7 minutes.

   Pour 4 cups of the bone broth (save one cup for flour butter mixture) into the pot, cover, and bring to a boil. 

   Add the entire packet of rice to the pot, stir to combine.

1. In a separate saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1 minute.

   Slowly pour in 1 cup bone broth, whisking constantly to create a smooth sauce. Switch to a spatula and cook, stirring, until thick and creamy, about 1–2 minutes. 

1. Add the butter and flour mixture to the soup and stir to combine all ingredients.

   Remove from heat and let the soup rest for 5–10 minutes to thicken slightly before serving.

Nutrition Facts

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Amount Per Serving

Calories 233kcal

% Daily Value *

Total Fat 6g10%

Saturated Fat 2g10%

Sodium 594mg25%

Total Carbohydrate 18g6%

Dietary Fiber 3g12%

Protein 27g54%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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