Healthy Wild Rice Recipes

Find healthy, delicious wild rice recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Creamy Mushroom & Spinach Soup with Wild Rice

Rating: 3.5 stars 5
Packed with vegetables, this creamy soup comes together easily for a warming meal. Wild rice adds a boost of protein and fiber, but you could substitute another whole grain like brown rice or barley, if you prefer.
By Carolyn Casner

Wild Rice Salad with Arugula Pesto

Here, fresh arugula is whirred into a peppery pesto for dressing this wild rice salad featuring cherry tomatoes, crumbled feta and toasted pine nuts.
By Pooja Makhijani

Cream of Turkey & Wild Rice Soup

Rating: 4.5 stars 35
Got leftover cooked chicken or turkey? Cook up a pot of soup! This recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.
By EatingWell Test Kitchen

Sweet Potato, Broccoli & Wild Rice Hash

In this healthy sweet potato hash, a mix of sweet potatoes, broccoli and wild rice provides a savory base for a fried egg.
By Breana Lai Killeen, M.P.H., RD

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

Rating: 3 stars 2
Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes.
By Diabetic Living Magazine

Kale Salad with Beets & Wild Rice

Rating: 5 stars 3
Beets and kale, speckled with chewy wild rice and crunchy sunflower seeds, make a satisfying, colorful dinner salad. The beets are nicest when they are sliced paper thin. Use a mandoline or vegetable slicer, if you have one.
By Carolyn Casner

Teriyaki Tofu Rice Bowls

With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Look for precooked wild rice packets to cut down on prep time. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch.
By Carolyn A. Hodges, R.D.

Wild Rice Waffles with Chicken Tenders

Because these waffles reheat so well, you can skip feeling like a short-order cook—slinging them out one at a time—and prep them all ahead.
By Stacey Ballis

Shrimp Risotto with Asparagus

Asparagus, snap peas and a touch of lemon zest bring fresh spring flavor to this riff on classic risotto made with a whole-grain rice blend.
By Devon O'Brien

Slow-Cooker Chicken & Wild Rice Soup with Asparagus & Peas

Rating: 5 stars 1
Use your crock pot all year with this healthy slow-cooker chicken soup recipe with fresh spring ingredients. Adding the asparagus and peas to the slow cooker for the last 20 minutes of cooking and leaving the lid off ensures that the vegetables stay bright green and are perfectly done without getting mushy.
By Chris Gould

Creamy Wild Rice & Mushroom Soup

Rating: 4.5 stars 3
Mushrooms add earthiness and umami flavor in this creamy, one-pot soup recipe. This vegetarian soup will thicken as it sits, so be mindful that the consistency may change when you're done cooking.
By Carolyn Casner

Wild Rice Pilaf

This healthy rice pilaf combines wild rice with brown rice for a nutty, delicious side dish that pairs perfectly with roasted salmon, chicken or pork. Bonus: Nutrient-rich wild rice has a higher protein content than many other whole grains.
By Diabetic Living Magazine
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Inspiration and Ideas

Roasted Salmon Rice Bowl with Beets & Brussels
Rating: Unrated 3
Roasting vegetables and salmon together on one sheet pan while the rice cooks makes an easy, satisfying meal packed with protein, whole grains and veggies. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice.
Wild Rice & Roasted Beet Salad
Rating: Unrated 1
This delicious grain salad is great to have on hand for weekday lunches. Wild rice, beets, toasted pecans and Gorgonzola combine in a sweet maple vinaigrette for a truly satisfying meal.
Cherry, Wild Rice & Quinoa Salad
Rating: 5 stars 6

This whole-grain wild rice and quinoa salad recipe is perfect for toting to summer potlucks. It features sweet cherries, crunchy celery, nutty aged goat cheese and toasted pecans. If you can find red quinoa, it's particularly pretty.