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Soup is so satisfying when the weather turns cold. But I got to thinking - how many of those starchy carbs can I cut out and still keep that creamy goodness and still use real wild rice?
My low carb Chicken and Wild Rice soup has 215 calories per serving and only 15 grams of net carbs. It has all the delicious flavors you'll love like chewy wild rice with chunks of chicken, carrots, and broccoli. It's warm, creamy, and filling.
Are you ready to make some soul-warming soup? I made a video to show you how easy it is ⬇️
Low Carb Chicken and Wild Rice Soup
My Low Carb Chicken and Wild Rice Soup is creamy and filling for only 215 calories! Gluten free, delicious, and super easy to make. See the notes below for how to make it in the crock pot.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 8 servings 1x
- Category: Soup
Ingredients
- 1 cup raw, riced cauliflower (Trader Joe’s is my favorite)
- 2 large cloves garlic, minced
- 1 tablespoon shallot, finely minced
- ⅔ cup carrots, chopped
- 1 cup celery, diced
- 2 Tbsp. butter
- 6 cups chicken broth
- ½ tsp. salt, or to taste
- ½ tsp. pepper, or to taste
- 3 cups cubed, cooked chicken breast
- 1 cup broccoli, cut into small florets
- ½ cup wild rice, cooked (not raw)
- ½ cup flour
- 1 cup low fat milk (1%)
- 1 cup chopped mushrooms (optional)
Instructions
- In a large saucepan cook garlic and shallot in butter over low heat until softened but not yet brown.
- Add cauliflower, carrot, and celery and cook for about 2 minutes.
- Pour in chicken broth and add salt and pepper. Bring to a boil, reduce heat, cover and simmer for 10 minutes.
- Add broccoli and wild rice. Cook about 5 minutes more until broccoli is tender.
- Put the flour into a small bowl. Whisk in the milk a little at a time until smooth. Don’t add it all at once or it will be lumpy. Stir into the soup, and bring it back to a boil. Cook 2 minutes or until thickened.
- Add the cooked chicken and heat through. Serve.
Notes
I really like Trader Joe’s brand of riced cauliflower. It has a much finer texture than other brands without any big chunks of the stem included.
Nutrition
- Serving Size: 1 and ¼ cup
- Calories: 215
- Sugar: 3.9 g
- Sodium: 770.8 mg
- Fat: 5.9 g
- Carbohydrates: 16.5 g
- Fiber: 1.7 g
- Protein: 23.6 g
- Cholesterol: 74 mg
- Can you make this in a crock pot? Yes, I do that all the time! How to make this in a slow cooker:
After you saute the garlic and shallots in a saucepan, add them to the crockpot. Add the cauliflower, carrots, celery, broth, wild rice, and chicken and cook on low heat for 6-8 hours.
Then add the broccoli and cook an additional 10 minutes or so until it's softened. You could also microwave the broccoli for about 2 minutes to speed up that process before adding it to the crock pot.
Add the milk and flour mixture and stir until the soup thickens. It may be a little thinner than when it’s cooked on the stovetop, so you can stir in some sour cream or plain greek yogurt to thicken it when you eat it.
2. I don’t like (mushrooms, celery, broccoli) can I leave it out? Yes you can, but you might want to add in some other vegetable that you like so the soup won’t be too watery. And keep in mind it may change the calories and other nutrition info.
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