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Cream of Chicken & Wild Rice Soup – Gluten Free, Dairy Free

One of my absolute favorite comfort foods on cloudy, rainy, or cold days is a big bowl of soup! And let me tell you, if you don’t have a lactose or gluten allergy, imagine the giant list of soups that would get cut out of your diet if you did…it gets frustrating. Even soups that you think shouldn’t have dairy and gluten, have dairy and gluten. So I’ve been trying to get creative and figure out how to make some of my favorite creamy soups without the allergy worries!


Soup is a great option, whether you’re cooking for a family or just for yourself; it heats up very easily as leftovers. Cooking for myself, I’m able to get four meals out of just one large pot of soup. For this particular recipe that averages out to only $4.75 per meal.

Cream of Chicken and Wild Rice is by far my favorite comfort soup! I used to get it every time we went to Panera Bread…until the day I couldn’t anymore. It’s creamy, hearty, and heart-warming, and as an added bonus it’s also packed full of good veggies, whole grains, protein, and a little healthy fat.

To make this recipe vegan, all you have to do is leave out the chicken.


Can you make this meal in the crock pot? If you’re like me, you like things to be simple and easy to cook without sacrificing the end result. Using a crock pot is a great way to do that and I’ve had success with multiple recipes in the crockpot, including pot roast, turkey chili, white chicken chili, vegetable pho, and Spanish bean soup, to name a few.

For this particular recipe, however, I haven’t tried it in the crockpot…yet. So if you do, let me know how it turns out! But, I have adapted other soup recipes for the crockpot so here are a couple tips if you decide to try it for this particular one:

  • Place the chicken in the bottom of the crockpot, raw
  • Drizzle a little bit of olive oil, salt, and pepper over the chicken
  • Cut up all of the vegetables and pour them on top of the chicken
  • Add the rice on top of the veggies
  • Pour in the liquids, saving 1/2 cup of water
  • Add the spices on top
  • Set to Low for 8 hours (I’ve found that soup is best on low and slow)
  • Once cooked, use a couple forks to shred up the chicken in the bottom of the crock pot
  • About 30 minutes before servings, make a roux with the flour and 1/2 cup water that’s left. Add it to the soup and stir in completely. It should slightly thicken up the soup.


Gluten-free Dairy-free Cream of Chicken & Wild Rice Soup

Prep-Time: 20 min.        |       Cook Time: 1-2 hours


  • 1 lb. organic boneless chicken cutlets (or tenders or breasts)
  • One package of mushrooms, halved
  • One stock celery, diced
  • About five whole carrots, diced
  • Half of one large onion, diced
  • Three cloves fresh garlic, minced
  • 1 cup wild rice
  • 32 oz. organic chicken broth or stock
  • 2 cups water
  • Half a can of full fat coconut milk
  • 1/4 cup gluten-free flour
  • Dash of sage
  • Dash of thyme
  • Dash of rosemary
  • 2 Bay leaves
  • Olive oil
  • Salt and pepper to taste


  1. Start by prepping all of your ingredients. Dice up all of the veggies, mince the garlic, open the can of coconut milk, measure out the rice, and have everything within reach of the stove. You’ll need one large pan and one large soup/pasta pot.
  2. Place the chicken cutlets in a bowl and coat lightly with olive oil, salt, and pepper (After handling raw chicken, wash hands thoroughly and don’t use the bowl for anything else).
  3. Slightly brown the garlic in the pan on medium heat. Add the chicken and cook until it’s cooked through, about 5 minutes on each side. Set the chicken aside in a bowl or on a plate. Use two forks to shred the chicken.
  4. In the same pan, sauté the vegetables with a little olive oil, salt and pepper, until they’re slightly soft (My pan wasn’t large enough to sauté all of veggies at once so I split them up into two batches).
  5. Transfer the veggies to the pot and turn it on medium heat.
  6. Add the gluten-free flour and immediately stir, coating the veggies.
  7. Quickly add the chicken stock and water.
  8. Turn heat up to high and bring to a slight boil.
  9. Add the rice.
  10. Bring the heat down to a slow simmer and stir in the coconut milk, rosemary, thyme, sage, and bay leaves.
  11. Let it simmer on low for up to two hours, stirring occasionally.
  12. Serves well with a side salad 😉


* I always strive to use organic ingredients whenever possible, even though it may not specify in the ingredient list. Support local and organic!


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