Healthy Chicken Tortilla Soup

Healthy Chicken Tortilla Soup is a light yet hearty one-pot meal made with shredded chicken, black beans, corn, and tomatoes in a spiced broth, topped with crispy tortilla strips and fresh garnishes. It’s full of flavor, easy to customize, and ready in under an hour—perfect for busy weeknights or meal prep.

Why You’ll Love This Recipe

• Nutritious and low in calories, yet filling
• Loaded with lean protein and fiber-rich ingredients
• Quick and easy to prepare in one pot
• Naturally gluten-free
• Great for meal prep and freezer-friendly
• Full of bold, satisfying flavor with minimal effort

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Boneless, skinless chicken breasts or thighs
• Olive oil
• Onion, chopped
• Garlic, minced
• Jalapeño, seeded and diced (optional)
• Black beans, drained and rinsed
• Corn (frozen, fresh, or canned)
• Diced tomatoes (fire-roasted preferred)
• Low-sodium chicken broth
• Ground cumin
• Chili powder
• Smoked paprika
• Salt and pepper
• Fresh lime juice
• Fresh cilantro, chopped
• Tortilla strips or crushed corn chips for topping
• Optional toppings: avocado, Greek yogurt, shredded cheese, sliced radishes

directions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and sauté for 4–5 minutes until softened. Stir in garlic and jalapeño and cook for 1 more minute.
3. Add chicken, black beans, corn, tomatoes (with juices), chicken broth, cumin, chili powder, paprika, salt, and pepper. Stir well.
4. Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes or until chicken is fully cooked and tender.
5. Remove chicken, shred with two forks, and return to the pot. Stir in fresh lime juice and chopped cilantro.
6. Ladle into bowls and top with tortilla strips and your favorite garnishes. Serve hot.

Servings and timing

• Servings: 6–8
• Prep time: 10 minutes
• Cook time: 30 minutes
• Total time: 40 minutes

Variations

• Use rotisserie chicken for a faster version
• Add diced zucchini or bell peppers for more vegetables
• Substitute pinto or kidney beans instead of black beans
• Make it creamy by stirring in a little Greek yogurt or light sour cream
• Spice it up with extra jalapeños, cayenne, or chipotle peppers

storage/reheating

• Store in an airtight container in the fridge for up to 4 days
• Freeze for up to 3 months in individual portions
• Reheat gently on the stovetop or in the microwave, adding a splash of broth if needed
• Store tortilla strips separately to keep them crispy

FAQs

Can I use pre-cooked or rotisserie chicken?

Yes! Just stir it in during the last 5–10 minutes of cooking to heat through.

Is this soup spicy?

It has mild heat by default. You can adjust spice levels with jalapeños or chili powder.

Can I make it in a slow cooker?

Absolutely. Add all ingredients (except lime, cilantro, and toppings) and cook on low for 6–7 hours. Shred chicken and finish as directed.

What’s the best way to make tortilla strips?

Cut corn tortillas into thin strips, toss with a little oil, and bake at 375°F for 10–12 minutes until crispy.

Can I make it vegetarian?

Yes—omit chicken and use vegetable broth. Add more beans or tofu for protein.

Is it gluten-free?

Yes, when using corn tortillas or gluten-free chips and broth.

Can I freeze this soup?

Yes. Cool completely, portion, and freeze for up to 3 months. Thaw and reheat as needed.

Can I add rice or quinoa?

Absolutely. Stir in cooked rice or quinoa just before serving for added bulk.

How can I thicken the broth?

Mash a small amount of beans in the pot or simmer uncovered to reduce the liquid.

What toppings go best?

Avocado, crushed tortilla chips, fresh cilantro, shredded cheese, lime wedges, and Greek yogurt are all great options.

Conclusion

Healthy Chicken Tortilla Soup is a wholesome, easy-to-make dish that delivers bold flavor and comfort in every spoonful. Packed with lean protein, fiber, and zesty seasonings, it’s a nourishing choice you can feel good about serving. Whether you prep it ahead or make it fresh, it’s sure to become a go-to favorite in your recipe rotation.

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