Freezing? Warm up with creamy, protein-filled comfort!


I love this chowder – thick, rich, without being full of fat and calories.  Chicken chunks paired with chewy wild rice – just a touch, enough to give the illusion without too many added carbs…easy and filling.  The ingredients list is long, but it’s quick to put together!

Serve this with warm whole grain rolls for your family and maybe a chopped green salad.




1/4 cup wild rice
3/4 cup water
2 tablespoons olive oil
2 teaspoons butter
1 medium onion, diced
3 cloves garlic, minced
2 carrots, shredded
1 stalk celery, diced
1 small zucchini, diced
1/4 cup flour
4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast (or vege: use the Morningstar Chicken meal-starters, shredded)
2 teaspoon fresh, minced parsley


In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.


Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.


Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.


Per Serving: 167 Cal; 16 g Protein; 7 g Tot Fat; 10 g Carb; 1 g Fiber; 4 g Sugar; 387 mg Sodium


25 Comments Add yours

  1. This soup sounds and looks great. Not so carby, i’d go for it!! Nice photos. U could probably even use a higher protein flour like garbanzo flour for more protein??? Not sure.

    1. Linda says:

      I haven’t used garbanzo flour as a thickener, but it could work.

      One thing I do with just about any soup/chowder – at the moment of serving – is add some unflavored protein powder to it. Works great and the right ones are, truly, unflavored!

      Nectar Medical is super. (Horrid name…great protein!)

  2. Katharine says:

    Oh my heavens, this sounds wonderful. Adding a few necessaries to my grocery list. 😀

  3. burpexcuzme says:

    Looks super super goooood….If I don’t have wild rice, would bulgur or lentil work?

    1. Linda says:

      I guess I like the thought of bulgur or even barley…they’d both be great!

  4. Lou Fay says:

    I’m making this today….
    I was a bit confused about all of the different rice choices at the store. Brown rice, long grain, whole grain… etc. There was a small box (maybe 3/4 c.) of wild rice but that was like 4 times higher in price than the small bag of brown rice.
    I ended up with the whole grain brown rice. Hope I didn’t make a bad choice for being frugal.

    I can’t wait to taste it.

    1. Linda says:

      It will taste a little different, but still be chewy and filling. The wild rise with long grain is usually what I get because it IS so expensive by itself. You’ll be fine…it’s not very much rice for the WHOLE recipe. I hope you love it!

  5. stephchows says:

    oo that soup is picture perfect!

  6. LYNN says:

    This sounds absolutely delicious but have a question – have you tried it with skim milk?

    1. Linda says:

      Skim milk would work wonderfully. Slightly less rich, but still yummy. I will go and clarify the recipe…I thought I’d written in 2%! But yes, use skim if you’d rather!

  7. Ramona says:

    This soup sounds so good. Would it be okay to use soy milk intead of regular milk? My daughter would love this soup too, but she is lactose intolerant.

    1. Linda says:

      I don’t see why it wouldn’t work just fine. I use soy milk in my split pea and it’s really great!

  8. CaSaundra says:

    Oh wow–this looks like it would hit the spot–my mom actually just gave me a bag of wild rice, so now I think I will try this for sure!

  9. melissa says:

    This was so so good! Thanks for another fab recipe!
    I *had* to make a few adjustments as I didn’t have zucchini or carrots and the cold weather dissuaded me from making the long hike to the grocery store.

    Anyway, I used 1% milk and a bit of frozen corn (1/2 cup) and it came out great. I look forward to making this again, except this time, following the recipe exactly.

    You’re awesome!

  10. menanc says:

    My son’s girlfriend made this and it is probably the best soup I have ever eaten!!! Thank you!!

  11. Laslink says:

    I know this is an older post but I just had to come back & leave a comment to tell you how much we LOVE this recipe! Thank you so much for posting it. We seriously make this every week or two now & we do everything exactly as stated in the recipe & use a store bought rotisserie chicken from the grocery store that we pick all the breast meat off of, shred up & then use that for the soup. Fast & Delicious!

  12. Alane Morabit says:

    I just made this & it was really good! Thanks for sharing you recipes! I love the Lasagna Soup too!

  13. Hope Bina says:

    silly question but do you chop the zucchini with the peel on?

    1. Linda says:

      I do leave the skin on the zucchini, yes!

  14. Beth says:

    Made this soup tonight. Delicious!!!! Didn’t change a thing except used brown rice flour because of a gluten allergy but this soup wil be a staple in my kitchen from now on. Thanks for sharing 🙂

  15. Gayle Trunfio says:

    Made this soup last night with a few substitutions … 1 packet of Minute Rice Multi-grain Medley, 13.5 oz. can coconut milk (I used A Taste of Thai brand for the 2% milk), and no chicken (didn’t have any on hand). It turned out better than I expected. Thanks for sharing!!

    1. Linda says:

      I LOVE the idea of coconut milk in this! I haven’t made it in forever, but will be using that, definitely! Thank you for your suggestion!

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