This healthy chicken tortilla soup is packed with lean protein, fresh vegetables, and bold flavors, making it the perfect nutritious meal.
It’s easy to prepare, and by using simple, wholesome ingredients, you’ll enjoy a hearty and delicious soup without the extra calories.
The crispy tortilla strips add just the right amount of crunch for a satisfying finish.
Total time required: 30-35 minutes
Preparation Time:
- Prep time: 10 minutes
- Cooking time: 20-25 minutes
Difficulty: Easy
Servings: 4 servings
Ingredients
The necessary ingredients (possible in all kinds of variations):
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 red bell pepper, diced
- 1 jalapeño, diced (optional for heat)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon oregano
- Salt and pepper to taste
- 4 cups chicken broth (low-sodium)
- 1 can (14.5 oz) diced tomatoes (with juice)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup frozen or fresh corn kernels
- 2 cups cooked, shredded chicken breast (grilled or rotisserie)
- 1 lime, juiced
- 1/4 cup fresh cilantro, chopped (optional)
For the tortilla strips:
- 4 small corn tortillas
- 1 tablespoon olive oil
- Salt to taste
Alternative Ingredients:
- For a vegan version: Replace the chicken with tofu or chickpeas and use vegetable broth.
- For a gluten-free version: Ensure your tortillas are certified gluten-free.
Steps
The steps of preparation (possible in all kinds of variations):
This one-pot healthy chicken tortilla soup comes together easily and is perfect for a quick, flavorful meal. The homemade tortilla strips add a delicious crunch!
- Prepare the tortilla strips: Preheat the oven to 375°F (190°C). Slice the tortillas into thin strips, toss them with olive oil and a pinch of salt, and bake for 8-10 minutes or until crispy. Set aside to cool.
- In a large pot, heat olive oil over medium heat. Add the onion, garlic, red bell pepper, and jalapeño (if using), and sauté for 3-4 minutes until softened.
- Stir in the cumin, chili powder, paprika, oregano, salt, and pepper, cooking for another minute until fragrant.
- Add the broth, diced tomatoes, black beans, and corn, and bring to a boil. Reduce the heat and let it simmer for 10-12 minutes to allow the flavors to meld.
- Stir in the cooked, shredded chicken and lime juice, and cook for another 2-3 minutes until the chicken is heated through.
- Serve the soup hot, garnished with fresh cilantro and the crispy tortilla strips.
Enjoy this healthy and flavorful soup as a standalone meal or with a side salad for extra veggies!
Nutritional Benefits
This chicken tortilla soup is packed with nutritious ingredients, making it a healthy and satisfying meal:
- High in protein: The chicken and beans provide lean protein, which helps keep you full and supports muscle repair.
- Rich in fiber: Black beans and corn add fiber, which aids digestion and supports heart health.
- Low in calories: This soup is filling but relatively low in calories, making it a great option for weight management.
- Packed with vitamins: Bell peppers, tomatoes, and lime juice offer vitamins C and A, which boost immunity and promote healthy skin.
- Healthy fats: Olive oil provides heart-healthy monounsaturated fats.
Possible Additions or Upgrades
There are many ways to customize this soup to fit your taste or nutritional needs:
- Add a sliced avocado or a dollop of Greek yogurt for extra creaminess.
- Stir in a handful of spinach or kale for added greens and nutrients.
- Use fire-roasted tomatoes for a smoky flavor.
- Add a pinch of chipotle powder for a spicier kick.
- For extra protein, top the soup with shredded cheese or add more black beans.
Frequently Asked Questions
Can I make this soup ahead of time?
Yes! This soup stores well in the fridge for up to 3 days. Reheat on the stove or in the microwave, adding a little broth if needed.
Can I freeze chicken tortilla soup?
Absolutely! Freeze the soup in airtight containers for up to 3 months. Just leave out the tortilla strips and fresh toppings until you’re ready to serve.
What type of chicken is best for this soup?
Grilled, shredded chicken breast or rotisserie chicken works best. You can also use chicken thighs for a juicier option.
Can I make this soup spicier?
Yes, add extra jalapeño, cayenne pepper, or hot sauce for more heat.
What can I use instead of corn tortillas for the strips?
You can use whole wheat tortillas, or for a low-carb option, use store-bought tortilla chips or skip the strips entirely.
How can I thicken the soup?
For a thicker soup, use less broth or blend a portion of the soup before adding the chicken.
Is this soup gluten-free?
Yes, as long as you use gluten-free tortillas, this recipe is naturally gluten-free.
Can I use canned chicken for this recipe?
Yes, canned chicken can be used in a pinch, but fresh or rotisserie chicken will give the best flavor and texture.
What toppings go well with chicken tortilla soup?
Try toppings like shredded cheese, diced avocado, sliced jalapeños, or a drizzle of sour cream for added richness.
Can I make this soup vegetarian?
Yes, simply omit the chicken and add more beans or vegetables. Use vegetable broth instead of chicken broth.
This healthy chicken tortilla soup is packed with flavor and makes for a satisfying, guilt-free meal. Share it with family or friends, and enjoy the comforting, wholesome goodness!
