Name: Gluten & Dairy-free Instant Pot Chicken, Mushroom & Wild Rice
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 5
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

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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!

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My all-time favorite soup growing up was cheese and broccoli. Just kidding. I hated that and persecuted my mother any time she made it. Now I get how it feels to have kids that complain. I’m so sorry mom!

Now, that we’ve gotten that apology out of the way–my ACTUAL favorite soup of my mom’s was her Chicken & Wild Rice. If I recall right, it used butter and used Uncle Ben’s Wild Rice packets–which have wheat in them.

So, for the first few winters after my son’s food allergy diagnosis, I was so bummed to face the cold weather without my favorite soup to cuddle up with.

I was relieved when I came up with a stove top rendition a few years ago. Anyone remember it–any tried and true fans reading this? It was a little complicated–sorry–this blog is definitely about evolving. And, it took FOREVER for the brown and wild rice to soften–but I’d make it all of the time regardless since I loved it so.

Once I got my instant pot for Christmas last year, I knew one of the first recipes I did had to be to make my favorite soup a little bit easier. And, I’ve done that–and it is once again my favorite soup–but now it’s gluten and dairy free!

I even served the soup to my whole family for Christmas Eve dinner since we wanted something easy and filling, so we could get onto decorating cookies for Santa. My mom approved of the soup and it just felt very full circle.

If you’d like to see a video of how to make my Instant Pot Chicken & Wild Rice Soup, watch the video below, or on my YouTube!

I hope that this is a comforting instant pot soup you and your family can enjoy as well. Allergy-friendly soups are so needed during the bleak winter months and this’ll get ya through! (I also have a round up of 20+ allergy-friendly winter soups!)

Here are some frequently asked questions about how to make this Instant Pot Chicken & Wild Rice Soup:

What wild rice do you recommend for the Instant Pot Chicken & Wild Rice Soup?

I get my wild rice from a local grocer, Winco in their bulk section. Unfortunately, the company does not sell it on Amazon, but you can get it directly from their website (unsponsored). Or, just look for a similar gluten-free one. I like this one because it has dehydrated vegetables herbs and spices so it cuts out having to add additional ones in the recipe. If you can only find a plain wild rice mixture, you’ll need to add additional spices. I’d suggest starting with a teaspoon each of parsley, garlic salt, and salt at a minimum and go up from there.

If you don’t need this chicken & wild rice soup to be gluten free, what wild rice can I use?

If you can have wheat or gluten, you can use one cup of an Uncle Ben’s Long Grain & Wild Rice mix. (Note, the box also says it “may contain milk.”)

Can you use regular cream cheese if you don’t need this soup to be dairy free?

Yes! Swap out the dairy free cream cheese for regular cream cheese, at the same amount. Either way, you’ll end up with a creamy chicken and rice soup. Use whatever works best for your individual diet–my son just has a dairy allergy, so we can’t.

What dairy free cream cheese do you recommend?

Because we can’t have dairy (due to my son’s milk allergy) but we can have soy, we prefer Tofutti (totally unsponsored). If not, we like Go Veggie brand too.

If you need a soy AND dairy free cream cheese, there’s Daiya which is made of coconuts. Because this is a refrigerated product, it’s hard to find links to it, but you can usually find these products at any natural foods store.

What chicken bouillon do you recommend for this instant pot soup?

My favorite bouillon, no matter for soups or any type of recipe, is Orrington Farms. It happens to be naturally gluten and dairy free but it would please anyone, no matter their diet. It has great flavor, and comes in several variations like Chicken, Beef, Vegetable or Vegan.

Try these other gluten free dairy free soups!

If you love gluten and dairy free soups as much as we do, try out these other recipes:

Remember–I have ten instant pot soup recipes in my allergy friendly instant pot cookbook. And, if you want to spice things up, try this Peruvian Turkey Soup from fellow blogger Amanda from EatAtOurTable.com.

Gluten & Dairy-free Instant Pot Chicken, Mushroom & Wild Rice

Yield: 5-6 servings

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 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 IT, SO YOU DON’T LOSE IT! ALSO, CHECK OUT MY OTHER ALLERGY-FRIENDLY PINTEREST BOARDS.

Looking for more allergy-friendly soup recipes? Here’s some more delicious ideas:

Allergy-friendly Taco Soup (red meat free!)

Gluten & Dairy-free Thai Coconut Soup

Potato & Sausage Instant Pot Soup

Megan Lavin

Hi! I’m Megan, a mom to four kids, two with multiple food allergies & one with EOE. I’m a published cookbook author that constantly tweaks recipes to make them allergy friendly–it’s an addiction. I share every recipe & tip with the hope that they help you as you manage your food allergies & dietary restrictions. You can still be awesome, even with food allergies!

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