Creamy Chicken and Wild Rice Soup Without Cream

This creamy chicken and wild rice soup has all the comfort of a classic recipe, but it’s made without heavy cream. Instead, blended vegetables and Greek yogurt create a rich, smooth broth that’s full of flavor and easier to digest. If you’ve ever wanted a cozy chicken soup that feels satisfying but not heavy, this one delivers.

What sets this recipe apart is how the creaminess and flavor are built — blended vegetables instead of cream, pan-seared chicken instead of boiling, and wild rice cooked separately so it never turns mushy.

I sauté onion, yellow squash, and garlic, then blend them into the broth for natural creaminess and hidden nutrition. For extra flavor, the chicken is pan-seared until golden before simmering. Fresh herbs and lemon zest bring everything together at the end. And because the rice is cooked separately, leftovers stay just as good as the first bowl.

This soup has become one of our most requested meals. When I make it, I know the pot will be scraped clean. It’s comforting, practical, and easy enough to make on a weeknight — even with a full house.

Why This Chicken and Wild Rice Soup Works

Creamy without cream: Blended yellow squash, onion, and Greek yogurt create a rich texture without heavy cream or flour.
Packed with hidden veggies: The squash and onion blend right in, making this perfect for picky eaters.
No mushy rice: Cooking the wild rice separately keeps it fluffy and prevents soggy leftovers.
Big flavor, simple steps: Pan-seared chicken, fresh herbs, and lemon zest build layers of flavor without extra work.
Better leftovers: The soup stays creamy, and the rice stays light when stored separately.

What Sets This Recipe Apart

Instead of relying on heavy cream or flour, this soup gets its creamy texture from blended vegetables and Greek yogurt. The chicken is seared for flavor rather than boiled, and the wild rice is cooked separately to keep it fluffy — even after storing and reheating. These small choices make a big difference in flavor, texture, and how the soup holds up over time.

All the ingredients you need to make a bowl of creamy chicken and wild rice soup without cream and with greek yogurt.

Ingredients & Substitutions

Everything you need to make this creamy chicken and wild rice soup without cream:

Yellow Onion: Adds a savory base to the soup. I sauté it until soft and golden so it blends smoothly and is easier to digest. White onion or shallot also work.
Yellow Squash: My secret for creaminess. Once blended, you can’t taste it at all. Zucchini or cauliflower also work.
Butter: Used to sauté the veggies and build flavor from the start. Ghee or olive oil are easy swaps.
Garlic: Adds warmth and depth. Fresh is best, but garlic powder works in a pinch.
Light Olive Oil: My go-to for searing chicken without burning. Avocado oil works just as well.
Boneless Skinless Chicken Breasts: Lean, protein-rich, and easy to shred. Chicken thighs are great if you want a richer soup.
Carrots: Add natural sweetness and color. Sweet potatoes or parsnips are good substitutes.
Celery: Classic soup flavor. If you’re out, just add extra carrots or a bit of leek.
Mushrooms: Optional, but they add a savory depth I really love. Spinach or kale can be stirred in at the end instead.
Chicken Stock: The backbone of the soup. Use a good-tasting stock since the flavor really shows.
Lemon Zest: A small step that makes a big difference. It brightens everything at the end. Lemon juice works in a pinch.
Parsley, Dill, Oregano: These keep the soup fresh and balanced. Italian seasoning works if that’s what you have on hand.
Salt: Brings all the flavors together. Start light and adjust as you go.
Plain Full-Fat Greek Yogurt: Gives the soup its creamy finish. Stir it in gently off the heat so it stays smooth. Lactose-free yogurt works well too.
Wild Rice Blend: I really like a blend vs. all-white or all-dark wild rice. It has great flavor and doesn’t take as long to cook. I always cook it separately to keep it fluffy. Brown rice or quinoa are easy swaps.

Easily Adapt This Recipe for Any Diet

Gluten-Free: Naturally gluten-free.
Dairy-Free: Use olive oil instead of butter and swap Greek yogurt for unsweetened coconut yogurt.
Vegan: Use chickpeas or white beans instead of chicken, vegetable broth, and plant-based yogurt.

💡 If you try a substitution, let me know how it worked — I love hearing what you make it your own.

A bowl of creamy chicken and wild rice soup without cream and with greek yogurt surrounded by vegetables.

How to Make Creamy Chicken and Wild Rice Soup Without Cream

These steps are simple and repeatable, and you’ll also find them in the recipe card below.

Before you start: I usually cook the wild rice separately so it stays fluffy and doesn’t get mushy, especially for leftovers. If you’d rather make this as a one-pot soup, you can cook the rice directly in the soup instead — I’ve included that option below.

Step 1: Start the Wild Rice (Cook Separately to Prevent Mushy Rice)

Add 1¼ cups chicken stock, 1 teaspoon olive oil, and ½ teaspoon salt to a small saucepan. Bring to a boil. Add ¾ cup wild rice blend, reduce to a simmer, cover, and cook for about 15 minutes or until the liquid is absorbed. Remove from heat and keep covered.

Adding all the rice ingredients to a separate small pot.

Fluffing the rice in the pot and covering it until ready to serve.

Step 2: Blend the Veggies for Creaminess

In a large pot over medium heat, melt 2 tablespoons butter. Add ½ chopped yellow onion and 1 chopped yellow squash. Sauté for 4–5 minutes until soft and lightly golden. Stir in 4 cloves minced garlic during the last minute.

Transfer to a blender with 4 cups chicken stock and blend until smooth and velvety.

Removing the cooked yellow squash, onion and garlic from the soup pot.

Step 3: Sear the Chicken and Sauté Mushrooms

Optional: Gently pound 2 chicken breasts to an even thickness.

Then season with salt, garlic powder and a dash of pepper on both sides.

In the same pot, heat 2 tablespoons olive oil over medium-high heat. Add 2 seasoned chicken breasts and cook for 3–4 minutes until golden on the bottom. Flip, then add 4 ounces mushrooms around the chicken. Cook another 3–4 minutes until browned and fragrant.

Pan-searing the chicken breasts in the soup pot.

Adding the mushrooms to the chicken once it's been flipped over.

Step 4: Simmer the Soup

Remove the chicken and deglaze the pot with a splash of the blended stock, scraping up the browned bits. Stir in 1 tablespoon parsley, 2 teaspoons dill, 1 teaspoon oregano, and 1 teaspoon salt.

Add 3 chopped carrots and 2 chopped celery stalks. Return the chicken to the pot, pour in the remaining blended stock and 2 more cups chicken stock.

Optional one-pot option:
If you prefer to cook the rice directly in the soup, you can add the same amount of uncooked wild rice blend at this point along with the carrots and celery. Just know the rice will continue to soften as it sits, especially in leftovers. For the best texture long-term, I still recommend cooking it separately.

Cover and simmer for 15 minutes.

Deglazing the bottom of the pan with a little blended chicken stock.

Adding the celery and carrots to the soup pot.

Step 5: Finish with Flavor (No Curdled Yogurt)

Remove the chicken, shred it with two forks, and return it to the pot. Add 2 tablespoons lemon zest and simmer 5 more minutes.

Remove from heat. Once the soup is no longer simmering, slowly stir in 1 cup Greek yogurt until smooth. This is the method that’s worked best for me to keep the soup creamy every time.

Shredding the cooked chicken with two forks.

Stirring the greek yogurt into the cooked soup after it's been taken off the heat.

Step 6: Serve

Add rice to the bottom of each bowl, ladle soup over the top, stir, and enjoy.

A pot and a bowl of creamy chicken and wild rice soup without cream and with greek yogurt.

My Expert Recipe Tips

Blend the vegetables until completely smooth: I’ve tested this both ways, and taking an extra minute here makes the soup taste creamy without anyone noticing the extra veggies.
Don’t skip searing the chicken: It only takes a few minutes, but it adds so much flavor before the soup even starts simmering.
Prefer a one-pot soup? You can cook the rice directly in the soup, but I get the best texture by keeping it separate.
Deglaze the pot after browning: Those browned bits on the bottom add depth. A splash of broth pulls all that flavor into the soup where it belongs.
Add the lemon zest at the end: This keeps the flavor fresh and bright instead of getting lost in the simmer.
Stir in the yogurt off the heat: Letting the soup cool slightly before adding yogurt keeps it smooth every time.

Delicious Serving Suggestions

Serve with no-yeast breadsticks: My gluten-free no-yeast breadsticks are perfect for dipping and soaking up the broth.
Pair with oat flour dinner rolls: My Soft oat flour rolls make this feel like a complete, cozy meal.
Add rice to each bowl: I always add the rice right to the bowl instead of the pot. It keeps the texture perfect and makes leftovers so much better.
Top with fresh herbs: A little extra parsley or dill on top adds freshness.
Optional Parmesan: If dairy isn’t an issue, a light sprinkle adds a savory finish.

Frequently Asked Questions

I store the soup and the rice in separate containers in the fridge. This keeps the rice from soaking up too much liquid and turning mushy. Both keep well for up to four days, and the soup reheats beautifully.

Yes, but I recommend freezing the soup without the rice and without the Greek yogurt. When you’re ready to eat, reheat the soup gently and add freshly cooked rice and yogurt for the best texture.

The biggest thing is cooking the wild rice separately. When rice sits in soup too long, it breaks down. Adding it to each bowl instead of the pot keeps it fluffy every time.

I use blended vegetables and Greek yogurt instead of cream. The squash and onion create body, and the yogurt adds richness without making the soup feel heavy.

I always take the pot off the heat and let it cool slightly first. Then I stir the yogurt in slowly. That gentle approach keeps the soup smooth and creamy.

In my experience, yes. The vegetables are completely blended into the broth, so there’s nothing visible to pick out. It’s one of those meals my kids ask for again.

Do you love creamy soups made without heavy cream? Check out more of my creamy soups with Greek yogurt and hidden veggies:

More Main Dish Recipes

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Healthy Marry Me Chicken Soup (Greek Yogurt)

Spatchcock Turkey with Gluten-Free Gravy in HexClad

Gluten-Free Chicken Pot Pie Soup with Greek Yogurt

Creamy Chicken Wild Rice Soup Without Cream

Dairy-Free Swaps | Gluten-Free

Creamy chicken and wild rice soup without cream, made with blended veggies and Greek yogurt. Full of flavor from lemon, herbs, and golden seared chicken. I also include tips for picky eaters and avoiding mushy rice.

5 from 1 vote

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Servings

Prep Time 10

Cook Time 30

Total Time 40

Ingredients

1/2 yellow onion
1 yellow squash
2 tablespoons butter
4 cloves garlic
2 tablespoons light olive oil
2 boneless skinless chicken breasts
3 carrots
2 celery stalks
4 ounces mushrooms
4 cups chicken stock
2 tablespoons lemon zest
1 tablespoon parsley
2 teaspoons dill
1 teaspoon oregano
1 teaspoon salt
1 cup full-fat plain Greek yogurt

Wild Rice:

3/4 cup wild rice blend
1-1/4 cup chicken stock
1/2 teaspoon salt
1 teaspoon light olive oil

Instructions

Add 1¼ cups chicken stock, 1 teaspoon olive oil, and ½ teaspoon salt to a small saucepan. Bring to a boil. Add ¾ cup wild rice blend, reduce to a simmer, cover, and cook for about 15 minutes or until the liquid is absorbed. Remove from heat and keep covered.
In a large pot over medium heat, melt 2 tablespoons butter. Add ½ chopped yellow onion and 1 chopped yellow squash. Sauté for 4–5 minutes until soft and lightly golden. Stir in 4 cloves minced garlic during the last minute.
Transfer to a blender with 4 cups chicken stock and blend until smooth and velvety.
In the same pot, heat 2 tablespoons olive oil over medium-high heat. Add 2 seasoned chicken breasts and cook for 3–4 minutes until golden on the bottom. Flip, then add 4 ounces mushrooms around the chicken. Cook another 3–4 minutes until browned and fragrant.
Remove the chicken and deglaze the pot with a splash of the blended stock, scraping up the browned bits. Stir in 1 tablespoon parsley, 2 teaspoons dill, 1 teaspoon oregano, and 1 teaspoon salt.
Add 3 chopped carrots and 2 chopped celery stalks. Return the chicken to the pot, pour in the remaining blended stock and 2 more cups chicken stock. Cover and simmer for 15 minutes.
Remove the chicken, shred it with two forks, and return it to the pot. Add 2 tablespoons lemon zest and simmer 5 more minutes.
Remove from heat. Once the soup is no longer simmering, slowly stir in 1 cup Greek yogurt until smooth. This is the method that’s worked best for me to keep the soup creamy every time.

Video

Notes

Blend the vegetables until completely smooth: I’ve tested this both ways, and taking an extra minute here makes the soup taste creamy without anyone noticing the extra veggies.

Don’t skip searing the chicken: It only takes a few minutes, but it adds so much flavor before the soup even starts simmering.

Deglaze the pot after browning: Those browned bits on the bottom add depth. A splash of broth pulls all that flavor into the soup where it belongs.

Add the lemon zest at the end: This keeps the flavor fresh and bright instead of getting lost in the simmer.

Stir in the yogurt off the heat: Letting the soup cool slightly before adding yogurt keeps it smooth every time.

Nutrition

Calories: 472kcalCarbohydrates: 35gProtein: 44gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.2gCholesterol: 107mgSodium: 1229mgPotassium: 1214mgFiber: 4gSugar: 9gVitamin A: 6472IUVitamin C: 17mgCalcium: 101mgIron: 2mg

Keyword carrots and celery, homemade soup, pan-seared chicken, protein soup, yellow squash

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Important Disclaimer

This recipe is created by a home cook and not a medical professional. Our ingredient philosophy is reviewed by RDNs, but this specific post is not personalized medical advice. Please consult your healthcare provider for dietary concerns.

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