Hearty & Wholesome: The Ultimate Gluten-Free & Dairy-Free Instant Pot Chicken and Wild Rice Soup
Embrace the comforting warmth of a truly satisfying soup, made effortlessly in your Instant Pot! This incredibly thick and flavorful chicken and wild rice soup is brimming with wholesome vegetables, making it your ultimate culinary companion throughout the colder months. Designed to be completely gluten-free and dairy-free, this Instant Pot Chicken, Mushroom & Wild Rice Soup also caters to a wide range of dietary needs, being free from egg, fish, shellfish, peanuts, and tree nuts. Plus, we’ve included options for those requiring a soy-free diet, ensuring almost everyone can enjoy a hearty bowl.
This post contains affiliate links.
Reflecting on childhood favorites, my memory often brings a smile, albeit sometimes a sheepish one. While many adored creamy cheese and broccoli soup, it was actually my childhood nemesis. I confess, I gave my mother a hard time whenever she dared to prepare it! Now, as a parent navigating the daily culinary preferences of my own children, I truly understand the struggle. Mom, if you’re reading this, I am so incredibly sorry for all those mealtime protests!
Now that my heartfelt apology is out of the way, let’s talk about my *actual* favorite soup from my mom’s kitchen: her classic Chicken & Wild Rice. It was pure comfort in a bowl. As I recall, it was made with a generous amount of butter and relied on Uncle Ben’s Wild Rice packets, which, unfortunately, contained wheat. Fast forward a few years after my son’s food allergy diagnosis, and the onset of winter brought with it a distinct sense of sadness. Facing the chilly weather without my beloved, creamy chicken and wild rice soup to cozy up with felt like a genuine loss.
The culinary journey to reclaim this cherished dish has been a long one. A few years ago, I felt a huge wave of relief when I finally developed a stovetop rendition. Do any long-time readers or loyal fans remember that recipe? It was a labor of love, a bit complicated, and required considerable patience, especially for the brown and wild rice to achieve that perfect tender softness. Despite the effort and time, I made it constantly because my heart longed for that familiar taste, transformed into an allergy-friendly version.
The game truly changed when I received an Instant Pot for Christmas last year. I immediately knew that one of my top priorities had to be adapting my favorite soup to this incredible pressure cooker. And I did it! This Instant Pot version has not only made the process significantly easier but has also elevated the soup to new heights of deliciousness, all while remaining completely gluten-free and dairy-free. It has once again firmly established itself as my absolute favorite soup.
The true testament to its success came when I proudly served this Instant Pot Chicken and Wild Rice Soup to my entire family for Christmas Eve dinner. We wanted a meal that was both easy to prepare and incredibly filling, allowing us ample time and energy for our festive tradition of decorating cookies for Santa. My mom, the original creator of my favorite soup, gave her enthusiastic approval. It truly felt like a beautiful full-circle moment, sharing a modern, allergy-friendly twist on a treasured family classic.
For those who prefer visual instructions, I’ve prepared a comprehensive video guide on how to make my Instant Pot Chicken & Wild Rice Soup. You can watch it right here, below, or head over to my YouTube channel for more allergy-friendly recipes and cooking tips!
My deepest hope is that this comforting Instant Pot soup brings as much joy and warmth to your family as it does to mine. Allergy-friendly soups are more than just meals; they are essential during the often-bleak winter months, offering a much-needed embrace from the inside out. This recipe is designed to get you through those cold days with delicious ease! And if you’re looking for more inspiration, I’ve also curated a fantastic roundup of over 20 allergy-friendly winter soups to help you stay warm and nourished!
Let’s address some of the most frequently asked questions about making this delightful Instant Pot Chicken & Wild Rice Soup:
What wild rice do you recommend for the Instant Pot Chicken & Wild Rice Soup?
Finding the right wild rice blend is key to achieving that authentic flavor and texture. For my recipe, I typically source my wild rice from the bulk section of my local grocer, Winco. While they don’t sell it on Amazon, you can often purchase it directly from their website (note: this is not a sponsored recommendation, just a genuine preference). The blend I use from them is fantastic because it already contains dehydrated vegetables, herbs, and spices, which simplifies the recipe by cutting down on the need for additional seasonings. If you find yourself with only a plain wild rice mixture, don’t worry! You’ll just need to enhance the flavor profile. I recommend starting with at least a teaspoon each of dried parsley, garlic salt, and additional salt, then adjust to your personal taste from there. A good pinch of black pepper and a dash of onion powder can also work wonders.
If you don’t need this chicken & wild rice soup to be gluten-free, what wild rice can I use?
For those without gluten sensitivities or allergies, you have a wider array of options. You can easily use one cup of an Uncle Ben’s Long Grain & Wild Rice mix, similar to what my mom used. This can bring back that nostalgic taste. However, it’s crucial to always double-check the packaging for any allergen statements. For instance, some Uncle Ben’s boxes may indicate that they “may contain milk,” which would be a concern if you also need to avoid dairy. Always prioritize checking labels to ensure it aligns with your specific dietary needs.
Can you use regular cream cheese if you don’t need this soup to be dairy-free?
Absolutely! If you don’t require the soup to be dairy-free, feel free to substitute the dairy-free cream cheese with an equal amount of regular cream cheese. This swap won’t compromise the delightful creaminess and rich texture that makes this soup so satisfying. Regardless of whether you use dairy or dairy-free cream cheese, you will undoubtedly end up with a wonderfully creamy chicken and rice soup. The beauty of this recipe lies in its adaptability, allowing you to tailor it to your individual dietary needs or preferences. For our family, due to my son’s severe dairy allergy, we always opt for the dairy-free alternative.
What dairy-free cream cheese do you recommend?
Given my son’s milk allergy, but our ability to tolerate soy, our go-to choice for dairy-free cream cheese is often Tofutti. This is a personal preference and not a sponsored endorsement—it simply works best for us in terms of taste and texture. If Tofutti isn’t available or preferred, we also find the Go Veggie brand to be an excellent alternative, offering a comparable creamy consistency. For those who need a soy-free *and* dairy-free option, Daiya brand cream cheese is an excellent choice, as it’s typically made from coconut. Since Daiya cream cheese is a refrigerated product, finding direct online links can be challenging, but you can usually locate it in the dairy-free or natural foods section of most well-stocked grocery stores or health food markets. Each brand might offer a slightly different texture or flavor, so don’t hesitate to experiment to find your favorite.
What chicken bouillon do you recommend for this instant pot soup?
A great bouillon can elevate any soup or savory dish, and for this Instant Pot chicken soup, my unequivocal favorite is Orrington Farms. This brand consistently delivers exceptional flavor that pleases everyone, regardless of their specific diet. What’s even better is that their bouillon is naturally gluten-free and dairy-free, making it a safe and delicious choice for a wide array of dietary needs without sacrificing taste. They offer various options, including Chicken, Beef, Vegetable, and Vegan, so you can always find a suitable base for your recipes. Using a high-quality bouillon like this ensures a rich, savory depth to your soup without needing excessive salt or other additives.
Customizing Your Instant Pot Chicken & Wild Rice Soup
One of the beauties of this soup is its versatility. While the recipe provides a fantastic base, feel free to make it your own! Here are a few ideas:
- Add More Vegetables: Beyond the carrots, celery, and mushrooms, consider adding diced potatoes, peas, corn, or even spinach in the last few minutes of cooking for extra nutrients and flavor.
- Spice It Up: If you like a little kick, a pinch of red pepper flakes or a dash of hot sauce can add a pleasant warmth.
- Make it Thicker: For an even creamier, thicker soup, you can mash a portion of the cooked wild rice and vegetables against the side of the Instant Pot before stirring in the shredded chicken and cream cheese. Alternatively, you can create a cornstarch slurry (1-2 tablespoons cornstarch mixed with an equal amount of cold water) and stir it into the simmering soup at the end, allowing it to thicken for a few minutes.
- Herb Variations: Fresh herbs like thyme, rosemary, or a sprinkle of fresh dill can offer different aromatic dimensions. Add fresh herbs at the very end for best flavor.
Storage and Meal Prep Tips
This Instant Pot Chicken and Wild Rice Soup is excellent for meal prepping. It stores wonderfully and tastes even better the next day as the flavors meld:
- Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days.
- Freezing: This soup freezes beautifully! Allow it to cool completely, then transfer it to freezer-safe containers or bags. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Gently reheat on the stovetop over medium-low heat, stirring occasionally, or in the microwave. If the soup has thickened too much in storage, you can add a splash of water or dairy-free milk to reach your desired consistency.
Try these other gluten-free, dairy-free soups!
If you love gluten and dairy-free soups as much as we do, you’re in for a treat! Explore these other delightful allergy-friendly recipes to expand your comforting meal repertoire:
- Instant Pot Loaded Baked Potato Soup
- Allergy-Friendly Taco Soup
- Gluten & Dairy-Free Thai Coconut Soup
- Potato & Sausage Soup
- Slow Cooker Green Enchilada Soup
- Slow Cooker Pizza Soup
- Gluten-Free Vegan Minestrone
- Dairy-Free Tomato Basil Soup
- Gluten-Free Dairy-Free Chicken and Rice Soup
- Dairy-Free Crack Chicken Noodle Soup (Gluten-Free too!)
- *Don’t forget I have an entire winter meal plan too!
And remember, for even more Instant Pot inspiration, I have ten dedicated Instant Pot soup recipes featured in my comprehensive allergy-friendly Instant Pot cookbook. If you’re keen to explore global flavors, don’t miss this vibrant Peruvian Turkey Soup from fellow blogger Amanda at EatAtOurTable.com.
Gluten & Dairy-free Instant Pot Chicken, Mushroom & Wild Rice Soup
5-6 servings
10 minutes
25 minutes
35 minutes
A big, hearty soup that is made super easily in your instant pot! Thick and filled with veggies this gluten and dairy free soup will be winter’s best friend. This Gluten & Dairy-free Instant Pot Chicken, Mushroom & Wild Rice is also free of: egg, fish, shellfish, peanuts and tree nuts, with a soy free option too!
Ingredients
- 1 Tablespoon olive oil
- 1 yellow onion, diced finely
- 3 garlic cloves, minced
- 3 carrots, diced
- 2 celery stalks
- 2 chicken breasts, raw
- 1 cup long grain rice & wild rice combo (see blog post above)*
- 1 package of button mushrooms, sliced
- 4 oz dairy-free cream cheese (see blog post above for substitutions)
- 5 cups water + 3 and 1/2 Tablespoons chicken bouillon
- salt and fresh pepper, to taste
Instructions
- Push the “saute” button and add your olive oil. Add your garlic cloves and onion and stir frequently until fragrant, about 1 minute. Turn off the “saute” function and add in the rest of your ingredients.
- Hit “manual” and set it for 25 minutes.
- Once it’s done, allow for a quick release and then take out your chicken. Shred it, and then add it back into the soup. Mix well, and smooth out any remaining lumps from the dairy-free cream cheese. Adjust salt and pepper to taste. Serve immediately.
Notes
*I’ve always had to buy my wild rice pilaf from Winco because the Uncle Ben’s used to have wheat in it. Recently (2024) I checked on a whim Uncle Ben’s again and it did NOT have wheat anymore. If that is the case, you can use it in this recipe. Just be sure to check the actual package on hand, to ensure that this change lasts, and that you don’t have an older box.
*Our allergies, while severe and that get re-tested frequently, are such that we can go strictly by what’s on the label. I do not call companies to see what things are derived from, or call manufacturers to see about potential cross contact. If your allergies require you to do so, please do your own homework. I cannot assure you of any ingredient’s safety, only you can do that. I simply share what works for our family.
**If you are going to feed this to someone with food allergies, and you yourself do not have food allergies, I HIGHLY recommend having them check every single brand and ingredient you are using, to ensure they’re OK with each part of the recipe. And, to make sure you’ve talked to them about how to avoid cross contamination in your kitchen.
Nutrition Information:
Yield: 6
Serving Size: 1
Amount Per Serving:
Calories: 236Total Fat: 11gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 53mgSodium: 340mgCarbohydrates: 19gFiber: 2gSugar: 3gProtein: 16g
DON’T FORGET TO PIN THIS RECIPE! Save it to your favorite board so you don’t lose it, and check out my other allergy-friendly PINTEREST BOARDS for more delicious inspiration.
Craving even more comforting allergy-friendly soup recipes? Dive into these delightful ideas designed to warm you from the inside out:
Allergy-Friendly Taco Soup (red meat free!)
Gluten & Dairy-Free Thai Coconut Soup
Potato & Sausage Instant Pot Soup