Healthy Chicken Tortilla Soup That Warms You Up and Fuels Your Body

Sophie never forgets the way her mom made soup on cold, hectic nights. The house would fill with the comforting aroma of garlic, spices, and tomatoes, and suddenly even when the day had gone sideways everything felt okay.

“When you’re tired, feed your soul,” her mom would say, ladling out a steamy bowl of Healthy Chicken Tortilla Soup.

Now, Sophie makes that same dish with her own healthy spin lean chicken, hearty greens, and cozy spices that come together in one comforting, flavor-packed bowl. This healthy chicken tortilla soup is easy to make, full of nutrients, and perfect for busy weeknights when you want something warm and satisfying without the extra work.

So grab your favorite pot and get ready to simmer something special. Whether you’re cooking for your family or just yourself after a long day, this recipe is proof that healthy comfort food doesn’t have to be complicated.

Key Takeaways

• Perfect weeknight meal that combines comfort and nutrition in one bowl
• Easily customizable to accommodate different dietary preferences and spice tolerances
• Uses pantry staples for easy meal prep
• Can be prepared with seasonal or pantry ingredients for year-round enjoyment
• Provides a balanced meal with protein, vegetables, and complex carbohydrates
• Freezes well for convenient meal prep and future quick dinners
• Serves as both a casual family dinner and an impressive dish for guests

Why Healthy Chicken Tortilla Soup Should Be Your Go-To Meal

Discover why nutritious chicken tortilla soup is great for a balanced diet. It’s full of flavor and nutrients, unlike many other meals. It has the right mix of protein, fiber, and healthy fats, making it satisfying without too many calories.

This soup is good for you and tastes great. Every spoonful is packed with flavor and nutrients. It’s perfect for keeping your weight in check, building muscle, or just eating healthier.

Interested in combining chicken and rice for wellness? Check out The Health Benefits of Chicken and Rice.

Nutritional Benefits and Balanced Macro-nutrients

Healthy Chicken Tortilla Soup is a nutritional powerhouse. A serving has about 361 calories and 24 grams of protein. This helps keep your muscles strong and keeps you full.

This low-calorie soup is also well-balanced. It has 14.4 grams of fat, mostly from avocado and olive oil, and 37.1 grams of carbs. It has little sugar and you can adjust the salt to fit your diet.

Nutrient	Amount Per Serving	Benefit
Calories	361	Moderate energy without excess
Protein	24g	Muscle maintenance and satiety
Fiber	10.2g	Digestive health and fullness
Carbohydrates	37.1g	Sustained energy release
Fat	14.4g	Hormone production and nutrient absorption

Looking for more healthy chicken ideas? Try these Ground Chicken Healthy Recipes.

A Versatile Dish for Any Season

Chicken tortilla soup is great all year round. In winter, add kale for extra nutrition. Kale is perfect for cold weather and is easy to find.

In summer, add fresh tomatoes, corn, and bell peppers. These add flavor and nutrients. This way, you get the most out of your soup all year.

You can serve it in many ways. Enjoy it as a hearty meal in winter or a light meal in summer. You can make it thicker or thinner, depending on what you like.

Adding this soup to your meals helps you eat well all year. It’s a flexible and nutritious choice that suits any season.

Essential Ingredients for a Flavorful and Nutritious Soup

Making a delicious chicken tortilla soup starts with the right ingredients. This dish combines lean proteins, vibrant veggies, and spices. It’s a meal that’s good for you and tastes great.

Let’s look at the main ingredients that make this soup special. With these, you can make a tasty soup for any time.

Lean Protein: Choosing the Right Chicken

The chicken is the base of the soup. Boneless, skinless chicken thighs are best because they’re juicy and full of flavor. You’ll need about one pound for 4-6 servings.

Chicken thighs have more fat than breasts, making them tender. This fat also adds flavor to the soup. If you love healthy chicken transformations, you’ll also enjoy our Healthy Shredded Chicken Recipes.

Choose free-range or organic chicken for better taste and fewer additives.

Vegetable Power: Fresh Produce for Maximum Nutrition

Fresh veggies are key to this soup’s nutrition. They add vitamins, minerals, and fiber. The main veggies are:

• 1 yellow onion, diced (adds sweetness and depth)
• 2 cloves garlic, minced (provides immune-boosting compounds)
• 1 jalapeño, deseeded and diced (adds gentle heat)
• 3 cups chopped kale (delivers powerful antioxidants)

These veggies boost the soup’s nutrition and flavor. The onion and garlic create a rich base, while the jalapeño adds a touch of heat.

Kale adds vitamins and makes the soup more nutritious. It wilts into the broth, keeping its nutrients.

Want more veggie-packed comfort? Try our Healthy Chicken Pot Pie.

Pantry Staples and Spices for Authentic Mexican Flavor

The heart of this quick and flavorful soup is its pantry ingredients and spices. They turn simple ingredients into a true Mexican dish:

Canned goods add flavor without effort. Use 1 can (14-ounce) fire-roasted diced tomatoes, 1 can tomato sauce, and 1 can (4-ounce) diced green chiles. Add 3-4 cups of chicken broth.

For protein and fiber, add 1 can (14-ounce) black beans, drained and rinsed. These beans make the soup more filling and nutritious.

The spice blend is simple but effective: 2 teaspoons chili powder and 1 teaspoon cumin. These spices enhance the flavors of the chicken, veggies, and spices, aiding digestion.

Don’t forget the tortillas! Use 6-8 corn tortillas cut into strips. They can be baked or fried for a crispy topping, or added to the soup to thicken it. Corn tortillas make this a gluten-free option for everyone.

Pair your soup with Cornbread Dressing with Creamy Soup for a truly cozy night.

Step-by-Step Guide to Making Healthy Chicken Tortilla Soup

Learn to make authentic chicken tortilla soup easily. It’s perfect for busy weeknights and ready in about 40 minutes. It’s a great family-friendly dinner when time is short. Even beginners can make it, and it tastes like a restaurant dish.

Preparing Your Base: Broth and Aromatics

Start with a flavorful base for your soup. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add a diced onion and a minced jalapeño (without seeds for less heat). Cook until they’re soft and smell good—about 5-7 minutes.

Next, add 3 cloves of minced garlic, 1 tablespoon of chili powder, and 1 tablespoon of ground cumin. Cook for 1-2 minutes until the spices smell great. This step is key to a delicious soup.

Cooking the Chicken to Perfection

Now, add your base ingredients. Pour in 4 cups of low-sodium chicken broth, one can of diced tomatoes, and a small can of diced green chiles. Let it boil, then simmer.

Put 1-1.5 pounds of boneless, skinless chicken breasts in the pot. Cover and cook for 12-15 minutes. Make sure it’s 165°F inside before taking it out.

Let the chicken cool a bit, then shred it with two forks. This keeps it tender and juicy, soaking up all the flavors.

Need an even easier method? Our Slow Cooker Chicken and Potatoes is a hands-free winner too.

Incorporating Vegetables and Beans

While the chicken cooks, make your tortilla strips. Heat 1 tablespoon of olive oil in a pan over medium heat. Add sliced corn tortillas and cook until golden, about 7-8 minutes. Sprinkle with salt and set aside.

Put the shredded chicken back in the pot. Add one can of rinsed black beans. Cover and simmer for 5-10 minutes to mix the flavors.

Add 2 cups of chopped kale or spinach for color and nutrients. They’ll wilt in the hot soup in minutes. This keeps them fresh and green.

For indulgent weekend dips, try Delicious Healthy Buffalo Chicken Dip.

Final Touches: Spices and Seasonings

Finish the soup with the right spices. Taste and adjust the seasonings as needed. Add more salt, pepper, or chili powder if you like it spicy.

Squeeze fresh lime juice into the pot just before serving. This adds a bright, refreshing touch that’s true to Mexican cuisine.

Serve the soup in warm bowls with:

• The homemade crispy tortilla strips
• Fresh chopped cilantro
• Diced avocado
• A dollop of Greek yogurt (a healthier sour cream substitute)
• Additional lime wedges on the side

This easy weeknight meal can be made ahead. Store the soup and toppings separately, then reheat and serve. The flavors get even better after a day in the fridge, making it great for meal prep or busy days.

Conclusion: Serving and Enjoying Your Homemade Soup

Your healthy chicken tortilla soup is ready for the final touches! Create a toppings bar for a fun family-friendly dinner night. Add crispy tortilla strips for crunch, and fresh cilantro and lime wedges for a burst of flavor.

For extra richness, try these toppings:

• Diced avocado for creamy texture

• Shredded cheese (cotija, cheddar, or pepper jack)

• Greek yogurt or sour cream

• Fresh jalapeño slices for heat lovers

• Crunchy pepitas (pumpkin seeds)

This delicious homemade recipe keeps well. Store leftovers in airtight containers in the fridge for up to 4 days. Freeze it for up to a month for meal prep.

When reheating, you might need to add a bit of broth or water. The flavors get even better overnight, making day-two soup a treat!

By making this soup from scratch, you choose the ingredients and seasonings. It’s healthier than restaurant versions. Serve it with a simple salad or cornbread for a meal that’s good for you.

FAQ

How many calories are in a serving of healthy chicken tortilla soup?

A typical serving of homemade healthy chicken tortilla soup has about 361 calories. It’s a great choice for a filling yet low-calorie meal. It fits well into most balanced diets.

Can I make Healthy Chicken Tortilla Soup in advance?

Yes, chicken tortilla soup is perfect for meal prep. You can keep it in the fridge for up to 4 days. For longer storage, freeze it for up to 3 months. Just add fresh toppings like avocado and cilantro when you serve it.

Is Healthy Chicken Tortilla Soup gluten-free?

This soup can be gluten-free if you use corn tortillas instead of flour ones. Also, make sure your chicken broth and other packaged items are gluten-free. Some may have hidden gluten.

What’s the best chicken to use for Healthy Chicken Tortilla Soup ?

Both chicken breasts and thighs work well. Breasts are leaner but can get dry if overcooked. Thighs stay tender and juicy with a bit more fat. Choose based on what you like and what’s available.

How can I make my Healthy Chicken Tortilla Soup spicier?

To make it spicier, add more jalapeños or use a hotter chili powder. You can also add a pinch of cayenne pepper. Serve it with hot sauce so everyone can adjust the heat.

Can I make this soup vegetarian?

Yes! Omit the chicken and use vegetable broth instead. Add more beans or plant-based proteins like tofu. It will still be hearty and delicious.

What toppings are traditional for Healthy Chicken Tortilla Soup ?

Traditional toppings include crispy tortilla strips, fresh cilantro, and lime wedges. You can also add diced avocado, shredded cheese, and a dollop of sour cream. These add flavor and texture.

How do I make crispy tortilla strips for the soup?

To make crispy tortilla strips, cut corn tortillas into thin strips. Toss them with olive oil and salt, then bake at 375°F for 10-15 minutes. Or, fry them in oil until crispy and drain on paper towels.

Can I make this soup in a slow cooker or Instant Pot?

Yes! Like our Crockpot Chicken and Gravy, you can combine all ingredients (except toppings) and slow cook for 6–8 hours or high for 3-4 hours. For an Instant Pot, sauté aromatics, add ingredients, and cook on high pressure for 12 minutes. Both methods make a flavorful meal.

What makes this Healthy Chicken Tortilla Soup recipe healthier than restaurant versions?

This homemade recipe is healthier because you control the ingredients. Restaurant versions often have too much salt, oil, and preservatives. By making it at home, you can use lean chicken, add lots of veggies, control the salt, and choose healthy toppings for a balanced meal.

Related Recipes to Explore

• 10 Best Crock Pot Chicken Recipes
• Easy Homemade Chicken and Dressing
• Best Healthy Magic Recipes

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