This healthy chicken tortilla soup is a lighter take on the classic Mexican-inspired comfort food, loaded with tender chicken, black beans, corn, and a rich, smoky tomato broth. It’s naturally gluten-free, high in protein, and comes together in about 45 minutes, making it a perfect weeknight dinner. The best part? You get all the flavor of traditional tortilla soup without the heavy cream or excessive oil.
Ingredients
- 1 tablespoon (15 ml) olive oil
- 1 medium yellow onion, diced (about 1 cup / 150 g)
- 3 cloves garlic, minced
- 1 jalapeño, seeded and minced (optional, for heat)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1 (14.5 oz / 411 g) can fire-roasted diced tomatoes, with juices
- 4 cups (960 ml) low-sodium chicken broth
- 1 (15 oz / 425 g) can black beans, drained and rinsed
- 1 cup (165 g) frozen or fresh corn kernels
- 1 lb (450 g) boneless, skinless chicken breasts (about 2 medium)
- Juice of 1 lime (about 2 tablespoons / 30 ml)
- Salt and black pepper, to taste
For serving (optional):
- Baked tortilla chips or strips
- Diced avocado
- Fresh cilantro, chopped
- Plain Greek yogurt or sour cream
- Lime wedges
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook, stirring occasionally, until softened, about 4–5 minutes. Add the garlic and jalapeño (if using) and cook for 1 minute more, until fragrant.
- Stir in the cumin, chili powder, and smoked paprika. Cook for 30 seconds to toast the spices, then add the fire-roasted tomatoes (with their juices) and chicken broth. Scrape up any browned bits from the bottom of the pot.
- Add the black beans and corn. Bring the soup to a gentle boil.
- Add the chicken breasts to the pot, making sure they are submerged in the liquid. Reduce the heat to low, cover, and simmer gently for 15–20 minutes, or until the chicken is cooked through. The internal temperature should read 165°F (74°C) on an instant-read thermometer, which is the USDA FSIS safe minimum for poultry.
- Remove the chicken from the pot and place it on a cutting board. Let it rest for 5 minutes, then shred it with two forks.
- Return the shredded chicken to the pot. Stir in the lime juice, and season with salt and black pepper to taste.
- Ladle the soup into bowls and top with tortilla chips, avocado, cilantro, a dollop of Greek yogurt, and an extra squeeze of lime, if desired. Serve hot.
Tips
- Don’t skip the fire-roasted tomatoes: They add a subtle smoky depth that really elevates the soup. If you can’t find them, use regular diced tomatoes and add an extra ½ teaspoon of smoked paprika.
- Make it ahead: The soup actually tastes even better the next day as the flavors meld. Store it in the refrigerator and reheat gently on the stovetop, adding a splash of broth if it’s too thick.
- Adjust the heat: For a milder soup, skip the jalapeño entirely. For more spice, leave the seeds in or add a pinch of cayenne pepper along with the other spices.
- Shredding shortcut: Instead of shredding the chicken by hand, you can use two forks or a hand mixer on low speed directly in the pot (be careful not to over-blend). Or, use rotisserie chicken to save time—just add it in step 6 and simmer for 5 minutes to heat through.
Serving Suggestions
Serve this soup as a main course with a side of warm cornbread or a simple green salad. For a more filling meal, add a scoop of cooked rice or quinoa directly to the bowl before ladling the soup over it. Top with crushed tortilla chips for crunch, a spoonful of Greek yogurt for creaminess, and fresh cilantro for brightness. It also pairs well with a cold beer or a citrusy sparkling water.
Variations
- Vegetarian: Omit the chicken and use vegetable broth. Add an extra can of black beans or chickpeas for protein.
- Add more veggies: Sauté a diced bell pepper or zucchini along with the onion, or stir in a handful of baby spinach at the end until wilted.
- Make it creamy: Stir in ½ cup (120 ml) of heavy cream or coconut milk at the end for a richer, creamier texture.
- Use other proteins: Swap the chicken for shredded pork or beef, or add cooked shrimp during the last 5 minutes of simmering.
Storage and Reheating
Store leftover soup in an airtight container in the refrigerator for up to 4 days. The flavors will deepen overnight. To reheat, warm it in a pot over medium heat, stirring occasionally, until piping hot (165°F / 74°C for leftovers). You can also microwave individual portions in 1-minute intervals, stirring in between. The soup thickens as it sits, so add a splash of broth or water when reheating if needed. Freeze the soup (without toppings) in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
Can I use chicken thighs instead of breasts? Yes, boneless, skinless thighs work perfectly. They are more forgiving and stay juicy. Cook them the same way, and shred them after they reach 165°F (74°C).
Is this soup spicy? The base soup is mild, with just a hint of warmth from the chili powder and smoked paprika. If you add the jalapeño, it will have a medium heat. For a completely mild version, omit the jalapeño and use a mild chili powder.
Can I make this in a slow cooker or Instant Pot? Absolutely. For a slow cooker, add all ingredients except the lime juice and toppings, and cook on low for 6–8 hours or high for 3–4 hours. Shred the chicken, stir in lime juice, and serve. For an Instant Pot, sauté the onion and garlic, then add the remaining ingredients (except lime juice) and cook on high pressure for 10 minutes with a natural release.
What can I use instead of tortilla chips? You can skip the chips entirely, or use crushed corn chips, toasted pumpkin seeds, or even a handful of crushed pork rinds for a low-carb option.
How can I thicken the soup? If you prefer a thicker consistency, mash some of the beans with a fork before adding them, or blend 1–2 cups of the soup with an immersion blender until smooth. You can also stir in a slurry of 1 tablespoon cornstarch mixed with 2 tablespoons water.
Can I add rice or noodles? Yes, you can add cooked rice, quinoa, or small pasta like orzo. Stir it in just before serving so it doesn’t absorb too much broth.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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