Healthy Chicken Tortilla Soup (High-Protein, One Pot, 40 Minutes)

This healthy chicken tortilla soup is cozy, smoky and packed with flavor: tender shredded chicken, black beans, corn and fire-roasted tomatoes simmered in a spiced broth, then topped with avocado, Greek yogurt, cilantro and crunchy baked tortilla strips. It’s made in one pot in about 40 minutes and has about 35g of protein per bowl.

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Recipe at a Glance

• Prep time: 10 minutes
• Cook time: 30 minutes
• Total time: 40 minutes
• Servings: 6 (about 1 1/2 cups each)
• Protein: about 35g per serving, with toppings
• Calories: about 340 kcal per serving, with toppings
• Added sugar: none

Why You’ll Love This Chicken Tortilla Soup

• High in protein: Chicken breast, black beans and Greek yogurt give you about 35g of protein per bowl.
• Lighter than the restaurant version: Baked tortilla strips and Greek yogurt instead of fried chips and sour cream.
• One pot, 40 minutes: The chicken cooks right in the broth, then you shred it and stir it back in.
• Great for meal prep: It keeps 4 days in the fridge and freezes well.

Ingredients (serves 6)

For the soup

• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 1 red bell pepper, diced
• 1 jalapeño, seeded and minced
• 4 garlic cloves, minced
• 2 tsp chili powder
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 6 cups (1.4 L) low-sodium chicken broth
• 1 can (14.5 oz / 410 g) fire-roasted diced tomatoes, with juices
• 1 1/2 lb (680 g) boneless, skinless chicken breasts
• 1 can (15 oz / 425 g) black beans, drained and rinsed
• 1 cup (140 g) frozen corn
• Juice of 1 lime
• 1 tsp salt, or to taste

For the toppings

• 2 small corn tortillas, cut into thin strips
• Olive oil spray
• 1 avocado, diced
• 1/2 cup (120 g) plain 2% Greek yogurt
• 1/4 cup fresh cilantro, chopped
• Lime wedges, for serving

How to Make Healthy Chicken Tortilla Soup

1. Bake the tortilla strips: Preheat the oven to 400°F (200°C). Spread the tortilla strips on a baking sheet, spray lightly with olive oil and sprinkle with a pinch of salt. Bake for 8–10 minutes, until golden and crisp.
2. Sauté the vegetables: Heat the olive oil in a large pot over medium heat. Add the onion, bell pepper and jalapeño and cook for 5 minutes, until softened.
3. Bloom the spices: Add the garlic, chili powder, cumin, smoked paprika and oregano. Stir for 1 minute, until fragrant.
4. Simmer the chicken: Pour in the broth and tomatoes, then add the whole chicken breasts. Bring to a boil, reduce the heat and simmer, covered, for 18–20 minutes, until the chicken reaches 165°F (74°C).
5. Shred the chicken: Transfer the chicken to a cutting board and shred it with two forks.
6. Finish the soup: Add the black beans and corn to the pot and simmer for 5 minutes. Stir the shredded chicken back in, then add the lime juice and salt to taste.
7. Serve: Ladle into bowls and top with avocado, a spoonful of Greek yogurt, cilantro and the baked tortilla strips. Serve with lime wedges.

Tips for the Best Tortilla Soup

• Don’t skip blooming the spices: Cooking them in the oil for a minute gives the soup a deeper, smokier flavor.
• Use fire-roasted tomatoes: They add a smoky taste with no extra work.
• Keep the strips separate: Add the tortilla strips right before eating so they stay crunchy.
• Adjust the heat: Leave the seeds in the jalapeño or add a pinch of cayenne if you like it spicy.

Variations

• Slow cooker: Add everything except the beans, corn, lime and toppings. Cook on low for 6 hours, shred the chicken, then stir in the beans and corn for the last 20 minutes.
• Chicken thighs: Use boneless, skinless thighs for a richer soup.
• Extra veggies: Add a diced zucchini with the onion and peppers.
• Lower-carb: Skip the corn and tortilla strips and add extra avocado.

Storage and Meal Prep

• Fridge: Store the soup in airtight containers for up to 4 days. Keep the toppings separate.
• Freezer: Freeze the soup without toppings for up to 3 months. Thaw overnight in the fridge.
• Reheat: Warm on the stove over medium heat, or in the microwave for 2–3 minutes, stirring halfway.
• Tortilla strips: Store them in an airtight container at room temperature for up to 3 days.

Nutrition (Estimated, Per Serving with Toppings)

• Calories: about 340 kcal
• Protein: about 35g
• Carbohydrates: about 27g
• Fat: about 10g
• Fiber: about 7g
• Added sugar: 0g

Nutrition is an estimate based on the ingredients listed and will vary with the brands you use.

Frequently Asked Questions

Is chicken tortilla soup healthy?
Yes. This version uses lean chicken breast, beans and vegetables, with baked tortilla strips and Greek yogurt instead of fried chips and sour cream. It has about 340 calories and 35g of protein per bowl.

Is chicken tortilla soup gluten-free?
Yes, as long as you use corn tortillas and a gluten-free chicken broth.

Can I use rotisserie chicken?
Yes. In step 4, simmer the broth and tomatoes for 10 minutes without the raw chicken, then stir in about 4 cups of shredded rotisserie chicken with the beans and corn.

Can I freeze chicken tortilla soup?
Yes. Freeze it without the toppings for up to 3 months, then add fresh avocado, yogurt and tortilla strips when you serve it.