Light & Healthy Slow Cooker Wild Rice Soup

This slow cooker wild rice soup may not win any beauty contests, but it is an easy, healthy and deliciously satisfying one- pot meal, perfect in cold weather.

I adapted the recipe from Fix-It and Forget-It Lightly: 600 Healthy Low-Fat Recipes for Your Slow Cooker, a great go-to cookbook when you are looking for a slow cooker recipe that’s not only easy, but light and healthy too.

This simple slow cooker soup is a great way to use up leftover chicken or turkey. (I had just enough left from a recently purchased rotisserie chicken.)

Most wild rice soups are creamy, but this recipe skips the milk and/or cream and calls for an unexpected ingredient – chopped winter squash. I used a package of frozen peeled and chopped butternut squash, which mostly melted into the broth, thickening it a bit.

The only other changes I made were to 1) decrease the butter to 1 tablespoon (saving 1 PointsPlus) and  2) add a teaspoon of thyme and  3) cup of frozen green peas for a boost of color and fiber (now that I know how good they are for us).

Slow Cooker Wild Rice Soup

Slow Cooker Wild Rice Soup

Next time I may play with a creamy variation by adding a 12 ounce can of fat free evaporated milk mixed with 1/4 cup flour during the last 20 minutes of cooking.

We’re big wild rice fans here so this soup was a winner when I served it for supper, along with a plate of triscuits, cheese, and sliced apples.  (I’ve committed to this month’s Weight Watchers Healthy Routine of being sure to include fruits and vegetables with each meal and snack.)

The rice expands the longer it sits, so you may need to add more chicken broth or water to thin it out a bit, especially when reheating any that is leftover.


4.0 from 1 reviews
Slow Cooker Wild Rice Soup
Prep time
Cook time
Total time
A simple, healthy and delicious wild rice soup for the slow cooker
Recipe type: Soup
Serves: 8
  • 1 tablespoon butter
  • ½ cup dry wild rice
  • 6 cups fat-free, low sodium chicken stock
  • ½ cup minced onions
  • ½ cup minced celery
  • ½ pound winter squash, peeled, seeded and cut into ½-inch cubes
  • 1 teaspoon dried thyme
  • 2 cups chopped cooked chicken
  • 1 cup frozen peas, defrosted
  • Salt and pepper to taste
  • ½ cup toasted, slivered almonds
  1. Melt the butter in a small skillet set low heat. (I used my Ninja 3-in-1 cooker.)
  2. Add the rice and cook, stirring often. Transfer to a 4- quart slow cooker. Add the chicken stock, onions, celery, squash and thyme. Cover and cook on low for 3 to 4 hours or until the vegetables are cooked to your liking.
  3. One hour before serving, stir in the chicken and peas.
  4. Season to taste with salt and pepper.
  5. Ladle into bowls and sprinkle with slivered almonds, just before serving.
Martha's Notes
Nutritional Estimates Per Serving (1 generous cup): 312 calories, 6.6 g fat, 26.6 g carbs, 3.9 g fiber, 34 g protein and 7 Weight Watchers PointsPlus *I used already peeled and cubed frozen butternut squash.


Slightly adapted from Fix-It and Forget-It Lightly: 600 Healthy Low-Fat Recipes for Your Slow Cooker

If you liked this slow cooker wild rice soup, here are a few more Weight Watchers friendly slow cooker soups you might like: 

*PointsPlus® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc.

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  1. says

    What a great soup. Here in wild rice country, we’re always looking for new soups.
    Beautiful color from those healthy peas, too. Happy 2013; welcome back to 38 Power Foods Blogging:)

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