Chicken Wild Rice Soup, Converting a Recipe

Creamy chicken wild rice soup, perfect for a cold winter day.  Our friends make a yummy version, but the recipe includes two “ingredients” I choose not to use: a can of cream of mushroom (or chicken) soup and a box of wild rice side dish mix.  I was easily able to convert the recipe to be real food friendly:

Instead of the cream of mushroom (or chicken) soup, I use chicken broth, whole milk and butter and thicken with flour.

Instead of the box of wild rice side dish, I cook my own wild rice and add spices.

Creamy Chicken Wild Rice Soup, Real Foodie Version

In a sauce pan cook 1 1/2 cups wild rice in 3 cups water until done.

Melt 8 Tbsp butter in a large pot.  Mix in 2/3 cups flour to make a roux.  Add 6 cups chicken broth and 4 cups whole milk.  Stir constantly while heating at medium to medium high until bubbly and thickened.  Turn heat down to low.


  • the cooked wild rice
  • 2-3 pounds of chicken cut into bite-sized pieces
  • 3 tsp salt (start with 2 tsp if you use salted butter)
  • 2 tsp onion powder (2 tbsp dried minced onion)
  • 1 tsp garlic powder
  • 2 tsp parsley
  • 1/2 tsp pepper

Simmer on low until ready to eat.

This is a super yummy soup…but not at all inline with THM weight loss goals.  When I started following the THM lifestyle, I changed this recipe to be more THM friendly:

Chicken Wild Rice Soup — THM “E” friendly

In  a large pot cook 1 cup wild rice.  When fully cooked, add 6 cups chicken broth.  Blend 4 cups unsweetened almond milk (plain, NOT vanilla) with 3-4 tsp glucomannan, then add to the pot.


  • 2-3 pounds chicken breast, cut into bite-sized pieces
  • 3 tsp salt
  • 2 tsp onion powder (2 tbsp dried minced onion)
  • 1 tsp garlic powder
  • 2 tsp parsley
  • 1/2 tsp pepper

Heat on medium-low or medium until hot, stirring occasionally.

The THM cookbook has a great recipe for Chicken Wild Rice soup that uses pureed cauliflower to achieve the “creaminess”.  I’ve tried this recipe and it is really good (I substituted my spices mix for theirs…thyme is not a favorite spice of mine).  It is really good and my kids even ate it without complaining about the cauliflower (they didn’t now it was in there!)  So, this is a great recipe, just not as quick and easy because you have to cook and then puree the cauliflower…but if you have the time, added veggies!

Adding carrots and celery makes the whole thing prettier to look at…but my family won’t eat cooked veggies, so veggies on the side for us!

Do you have any favorite recipes that you would like help converting…either to real food or to THM?


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