Healthy Wild Rice Recipes

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

Staff Picks

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

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

Turkey & Wild Rice Soup with Vegetables

Thanksgiving turkey leftovers have never been so delicious. Wild rice adds a nutty flavor--plus extra protein and fiber--to this creamy, hearty soup. Try this easy, healthy turkey recipe to help you use your holiday extras.
Hilary Meyer
By Hilary Meyer

Slow-Cooker Edamame-Rice Bowl with Cherries & Pecans

Rating: 4 stars 1
With wild and brown rice, edamame, dried cherries and pecans, this dish boasts varied textures as well as an abundance of nutrients. Wild rice is rich in fiber and protein while brown rice is high in manganese, which helps the body digest fats. Cherries are packed with antioxidants, while pecans are loaded with healthy unsaturated fat.

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

Roasted Salmon Rice Bowl with Beets & Brussels

Rating: 5 stars 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.
Hilary Meyer
By Hilary Meyer

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.

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

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.

Sweet Potato, Broccoli & Wild Rice Hash

Rating: 3.5 stars 3
In this healthy sweet potato hash, a mix of sweet potatoes, broccoli and wild rice provides a savory base for a fried egg.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

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.

Chicken and Wild Rice Casserole

Rating: 3 stars 1
Reduced-fat soup, semi-soft cheese and fat-free milk make this classic casserole recipe low in fat and calories.
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Inspiration and Ideas

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. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch.
Kale, Wild Rice & Chicken Stew
Rating: Unrated 2
Chicken thighs get perfectly tender in just a few hours in the slow cooker. Plus, cooking everything together low and slow infuses all the flavors together for complexity in every bite.
Wild Rice, Shrimp & Fennel Soup
Rating: 5 stars 1

Bold fennel and mild leeks add incredible flavor to this hearty wild rice and shrimp soup recipe.