Healthy Wild Rice Recipes

Check out these 25 Healthy Wild Rice Recipes to learn how to cook hearty soups, casseroles, and salads with this delicious ingredient!

What Is Wild Rice?

It might surprise you to know that wild rice is not actually rice. It's classified as a 'water-grass seed'. Wild rice is the official grain of the state of Minnesota.

You can find this stuff everywhere in northern Minnesota - Even gas stations sell massive bags of it.

Is Wild Rice Healthy?

It's incredibly healthy - Wild Rice is rich in antioxidants, high in protein, low in fat, and contains minerals like folate and magnesium and is naturally gluten-free!

The ratio of water to wild rice when cooking is 1:3 - 1 Cup Wild Rice to 3 cups water. It's earthy and nutty in flavor and lends itself perfectly to dishes like soups, salads, and casseroles.

This Instant Pot Wild Rice is made in the pressure cooker and only takes 30 minutes to prepare. It helps to cut down on cooking time and it can be used in so many different recipes!

September is officially Wild Rice month so we put together this 25 Healthy Wild Rice Recipes roundup to celebrate it.

Harvest Wild Rice Salad

This Harvest Wild Rice Salad recipe is vegan and healthy. It's made with roasted butternut squash and cranberries in a maple Dijon dressing.

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Wild Rice Fennel Stuffing (Gluten Free and Vegetarian)

This homemade Wild Rice Fennel Stuffing is a great vegetarian Thanksgiving side dish! It's savory and baked with gluten free bread cubes.

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Braised Chicken Thighs with Wild Rice

These Braised Chicken Thighs with Wild Rice and Grapes use boneless, skinless thighs for a healthy, quick and easy one pan meal that you are going to love!

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Wild Rice Pilaf

This Wild Rice Pilaf is flavored with spices like star anise, ginger, and turmeric making it a healthy and flavorful side dish or salad. Top with fresh vegetables to finish.

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Creamy Leek and Wild Rice Soup

This Creamy Leek and Wild Rice Soup is hearty, flavorful, creamy, and vegan! I love this healthier take on the classic creamy wild rice soup recipe.

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Autumn Wild Rice Soup With Turkey

This Autumn Wild Rice Soup recipe is made with mushrooms, carrots, and leftover turkey or chicken. It's made in a Dutch oven and dairy free!

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Slow Cooker Creamy Chicken and Wild Rice Soup

This Slow Cooker Chicken and Wild Rice Soup is hearty and full of chunks of carrots, celery and parsnips with savory spices and juicy chicken. This creamy soup is comfort food at it’s finest during the cold seasons.

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Turmeric Broth Soup with Wild Rice and Vegetables

This easy Turmeric Broth Soup is a powerhouse of healthy ingredients including wild rice, lentils, tomatoes, cauliflower, and flavorful spices including turmeric, curry powder, and cumin. A comforting vegan and gluten-free soup recipe perfect for chilly nights.

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Instant Pot Wild Rice Soup with Chicken

Instant Pot Wild Rice Soup with Chicken is one of the best soups I make. It uses real wild rice, earthy seasonings, mushrooms, and chicken, to make a hearty, classic soup.

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Wild Rice Stuffed Acorn Squash with Feta, Cranberries, and Pecans

This Vegetarian Stuffed Acorn Squash recipe inspired by Canadian First Nation’s Cuisine is the perfect healthy and meatless main course for your Thanksgiving table.

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Italian Wild Rice Salad with Sherry Shallot Vinaigrette

You’ll love my easy green bean wild rice salad. It’s a delightful side dish that’s brimming with fresh, concentrated flavors like oil-packed sun dried tomatoes, briny kalamata olives, vibrant green beans and soft, fresh mozzarella chunks.

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Easy Mediterranean Chicken and Wild Rice Cups

You can also use wild rice in make-ahead lunches like these Easy Mediterranean Chicken and Wild Rice Cups! These wild rice cups can be frozen and popped into your lunchbox when you need something quick and easy.

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Cranberry Pecan Wild Rice

This Cranberry Pecan Wild Rice Stuffing makes a great gluten-free alternative to traditional Thanksgiving stuffing! It’s got all the savory elements that we love about stuffing without the gluten.

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Chicken and Wild Rice Casserole

Winter is around the corner and that means comfort food. This Chicken and Wild Rice Casserole fits the bill! It’s got layers of rice, a cheesy sauce, and finished with stuffing. Comfort food perfection!

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Butternut Squash Wild Rice Salad with Cranberries and Fennel

Easy to make, colorful and flavorful, this butternut squash wild rice salad is such a bright and delicious choice for a potluck, on a Holiday table or in your lunch box!

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Creamy Chicken and Wild Rice Soup

This Creamy Chicken and Wild Rice Soup is a family favorite and is filled with chunks of chicken, sweet carrots and a wild rice mixture. This soup is a hearty delicious soup perfect for lunch or dinner.

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Wild Rice Salad with Citrus Miso Vinaigrette

This Wild Rice Salad with grapes, almonds and blue cheese is tossed with the easiest, most flavorful Citrus Miso Vinaigrette. The perfect side dish to any meal!

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Asparagus Fried Wild Rice

Asparagus Fried Rice! Loaded with spring vegetables, tofu, edamame, fried wild rice is a quick and easy dinner the whole family will love. Made with wild rice cooked at least a day in advance, this is a great vegetarian recipe for batch cooking.

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Harvest Wild Rice Salad

This Harvest Wild Rice Salad is mega-healthy! It’s full of fall flavors like acorn squash, kale, and pumpkin seeds. The perfect hearty and healthy vegan dish.

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Pesto Rice Stuffed Pork Loin Chops

Thick grilled boneless pork loin chops are stuffed with a creamy brown rice mixture seasoned with homemade fresh herb pesto.

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Vegetarian Wild Rice Stuffed Mushrooms

Gluten free Wild Rice Stuffed Mushrooms are an insanely easy to make mushroom appetizer. These vegetarian stuffed mushrooms will even make meat eaters drool with delight!

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Wild Rice Burgers

Would you believe that this is my first time ever posting a veggie burger recipe on my site? How did that happen? These vegan wild rice burgers are flavorfully made from simple ingredients, a new favorite of mine!

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Healthy Leftover Turkey Wild Rice Soup

This healthy leftover turkey wild rice soup is a creamy, delicious, hearty soup made with whole-grain wild rice, leftover turkey, and no cream for a light but comforting meal made with Thanksgiving leftovers!

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Vegan Butternut Squash Soup

This Vegan Butternut Squash Soup is rich and healthy at the same time! This vegan soup is flavored with coconut milk and topped with wild rice. The perfect flavor combo!

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Wild Rice and Arugula Salad

This “Wild Rice and Arugula Salad” is an amazing meal all on it’s own: Wild and brown rice, greens, roasted chicken, grapes and pepitas make it a complete and satisfying meal.

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