This healthy chicken tortilla soup uses rotisserie chicken, black beans, and crushed tomatoes for a cozy Tex-Mex dinner with 36g protein and 14g fiber per bowl. Top it with baked or air fryer tortilla strips, and it's on the table in about 30 minutes.
Healthy Chicken Tortilla Soup At A Glance
- ✅ Recipe Name: Healthy Chicken Tortilla Soup (36g Protein + 30 Minutes!)
- 🕒 Ready In: ~30 minutes
- 👪 Serves: 6 servings
- 🍽 Calories: ~485 per serving
- 💪 Protein: 36g per serving
- 🌾 Fiber: 14g per serving
- 🥣 Main Ingredients: Rotisserie chicken, black beans, crushed tomatoes, corn, poblano pepper, carrots, onion, garlic, chili powder, cumin, lime, cilantro, corn tortillas
- 📖 Dietary Info: High-protein, high-fiber, gluten-free (check your taco seasoning and broth), dairy-free without cheese or sour cream, meal-prep and freezer friendly
- ⭐ Why You'll Love It: All the flavor of a restaurant bowl without the fried strips or heavy cream. It's filling enough to count as a real dinner and holds up all week for meal prep.
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Why I Make Tortilla Soup with Rotisserie Chicken
Restaurant tortilla soup is usually thin broth, a little chicken, and a pile of fried chips. I love it, but an hour later I'm hungry again. So I rebuilt the bowl I actually crave to be filling enough for dinner.
The first fix was more protein. A whole rotisserie chicken's worth of shredded meat goes into the pot, about 3 cups, which is the same shortcut I use in my crustless chicken pot pie and chicken and broccoli lasagna Alfredo.
Next came fiber: black beans, corn, carrots, and a poblano that adds smoky flavor without much heat. That gets each bowl to 36g protein and 14g fiber. The chips stayed, because tortilla soup without crunch isn't tortilla soup, but I bake or air fry the strips instead of frying them.
It's the same approach behind my gluten-free chicken enchiladas and healthy skillet chicken fajitas: keep everything you love about the takeout version and make it something that keeps you full.
Jump to:
- Healthy Chicken Tortilla Soup At A Glance
- Why I Make Tortilla Soup with Rotisserie Chicken
- Is Chicken Tortilla Soup Healthy?
- Ingredients You'll Need
- Easy Swaps and Variations
- How to Make Healthy Chicken Tortilla Soup (Step-by-Step)
- Recipe Video
- Tips for the Best Chicken Tortilla Soup
- What to Serve with Chicken Tortilla Soup
- Storage, Freezing & Reheating
- Healthy Chicken Tortilla Soup FAQs
- More Easy Soups Recipes
- 📖 Recipe
- 💬 Comments
⭐️⭐️⭐️⭐️⭐️
I really never thought I could make chicken tortilla soup, and this recipe made it so easy! It is the perfect flavor… I made my own tortilla strips in the oven, and it was great.
- Isabella
Is Chicken Tortilla Soup Healthy?
Yes, chicken tortilla soup can be very healthy. Chicken, black beans, tomatoes, and vegetables make it high in protein and fiber. Restaurant versions get heavy from fried tortilla strips, cream, cheese, and sodium. Homemade lets you skip those and still get all the flavor.
This version has 36g protein and 14g fiber per bowl. It uses rotisserie chicken, low-sodium broth, and no cream. The tortilla strips are baked or air-fried instead of fried, so you still get the crunch.
Ingredients You'll Need
This healthy chicken tortilla soup uses rotisserie chicken, black beans, vegetables, and pantry spices, plus corn tortillas for the crispy strips. You'll find exact amounts in the recipe card below.
- Rotisserie chicken: My favorite shortcut. It saves time and adds lots of flavor. Leftover cooked chicken or turkey works too. It's also what makes my chicken parmesan stuffed sweet potatoes so quick.
- Black beans: Add extra protein and fiber. Rinse them first so the soup doesn't get salty or starchy.
- Low-sodium chicken broth: Rotisserie chicken is already seasoned, so this keeps the salt in check.
- Crushed tomatoes: Make the broth rich and a little tangy. Use fire-roasted if you want more smoky flavor.
- Corn: Adds a little sweetness. Frozen or canned both work, just drain canned corn first.
- Poblano pepper and carrots: Poblano is smoky and mild, and carrots add sweetness and fiber. Use a jalapeño if you want more heat.
- Onion and garlic: The flavor base. Don't skip sautéing them first.
- Chili powder, cumin, and taco seasoning: Give the soup its Tex-Mex flavor. If you need it gluten-free, check the taco seasoning label.
- Lime juice and cilantro: Stir these in at the end to brighten the whole pot.
- Corn tortillas and olive oil: For the crispy strips. A little oil is all you need to bake or air fry them; no frying required.
Scroll to recipe card for quantities!
Easy Swaps and Variations
- Raw chicken: No rotisserie chicken? Simmer 1½ pounds of boneless skinless chicken breasts or thighs in the soup for 20 to 25 minutes, until cooked through. Then shred and stir back in.
- Creamy version: Stir in ½ cup coconut milk at the end. For Greek yogurt, take the pot off the heat first or add a spoonful to each bowl so it doesn't curdle.
- More heat: Add a chopped chipotle pepper in adobo, swap the poblano for a jalapeño, or finish with hot sauce.
- Salsa verde: Stir in ½ cup salsa verde with the broth for a brighter, tangier soup.
- Shortcut strips: Crush a handful of tortilla chips over the top instead of making strips.
- Vegetarian: Skip the chicken, use vegetable broth, and add a can of pinto beans with the black beans.
- Dairy-free and gluten-free: Leave off the cheese and sour cream, and check that your taco seasoning and broth are gluten-free.
How to Make Healthy Chicken Tortilla Soup (Step-by-Step)
This soup comes together in one pot in about 30 minutes, and you make the crispy tortilla strips while it simmers. Here's how, step by step.
- Step 1: Sauté the vegetables. Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the onion, poblano pepper, and carrots, and cook for about 5 minutes until softened.
- Step 2: Add the garlic. Stir in the garlic and cook for 1 minute until fragrant.
- Step 3: Simmer the soup. Add the broth, crushed tomatoes, corn, black beans, chili powder, cumin, taco seasoning, salt, and pepper. Bring to a boil, then lower the heat and simmer for 15 minutes. Stir in the shredded rotisserie chicken and lime juice, and simmer 5 more minutes so the chicken stays tender.
- Step 4: Cut the tortillas. While the soup simmers, cut the corn tortillas into thin strips. Toss them with olive oil and a pinch of salt.
- Step 5: Spread out the strips. Arrange the strips in a single layer on a lined baking sheet or in your air fryer basket.
- Step 6: Bake or air fry. Bake at 375°F for 10 to 12 minutes, or air fry at 325°F for 5 to 6 minutes, until golden and crispy.
- Step 7: Serve. Stir the cilantro into the soup, then ladle it into bowls. Top with tortilla strips, avocado, lime wedges, and cheese or sour cream if you like.
Shortcut: No time to make tortilla strips? Crush a handful of tortilla chips right over your bowl. Baked chips keep it lighter, and you still get that crunch.
Recipe Video
Tips for the Best Chicken Tortilla Soup
- Add the chicken at the end: Rotisserie chicken is already cooked, so simmering it too long makes it stringy. Stir it in for the last 5 minutes.
- Salt after tasting: Rotisserie chickens, broths, and taco seasonings vary a lot in salt. Wait until the soup is done, taste it, and then adjust.
- Keep the strips separate: Add tortilla strips right before serving. They get soggy in minutes, so store leftovers without them.
What to Serve with Chicken Tortilla Soup
This soup is filling enough to be dinner on its own, but it's easy to round out the meal or serve for a Tex-Mex night.
- Cornbread: A warm square of my healthy cornbread is perfect for dipping.
- Tacos: Serve smaller bowls of soup with healthy chicken fajita tacos when you're feeding a crowd.
- Rice bowls: For a bigger meal, pair a cup of soup with my Mexican street corn chicken rice bowls. They're also great for meal prep alongside the soup.
- A simple salad: A green salad with lime vinaigrette keeps things light.
- Chips and guacamole: An easy add-on if you skip the homemade tortilla strips. I love this easy 4 ingredient guacamole recipe.
Storage, Freezing & Reheating
This soup keeps well, so it's easy to make ahead for lunches or busy weeknights.
- Fridge: Let the soup cool, then store it in an airtight container for up to 4 days. The flavor is even better the next day.
- Freezer: Freeze in containers or freezer bags for up to 3 months. Leave a little room at the top because the soup expands as it freezes.
- Reheat: Thaw overnight in the fridge, then warm it on the stove or in the microwave until hot. Add a splash of broth if it's thickened.
- Tortilla strips: Store them separately in an airtight container at room temperature for up to 3 days. Add them and the rest of your toppings right before serving.
Healthy Chicken Tortilla Soup FAQs
Yes. Add everything except the rotisserie chicken, lime juice, cilantro, and toppings. Cook on LOW for 4 to 6 hours or HIGH for 2 to 3 hours, until the carrots are tender. Stir in the chicken for the last 30 minutes so it stays tender, then add the lime and cilantro right before serving.
Yes. Use Sauté mode to cook the onion, poblano, carrots, and garlic in olive oil for 4 to 5 minutes. Add the broth, tomatoes, corn, beans, and spices, then seal and cook on HIGH pressure for 5 minutes. Quick release, stir in the rotisserie chicken, and let it warm through on Sauté for a few minutes. Finish with lime and cilantro.
A typical store rotisserie chicken gives you about 3 to 4 cups of shredded meat, which is right around what this recipe needs.
Blend about a cup of the soup and stir it back in, or crush a handful of tortilla chips or strips into the pot. Both thicken the broth without changing the flavor.
This recipe is naturally gluten-free as long as you use 100% corn tortillas and check your taco seasoning and broth labels, since some brands contain gluten.
More Easy Soups Recipes
If you love a cozy bowl of soup that's actually filling, try these next.
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Healthy Chicken Tortilla Soup
Video
Ingredients
Chicken Tortilla Soup
- 1 Tablespoon olive oil, or avocado oil
- 1 medium yellow onion, finely chopped
- 1 medium poblano pepper, diced
- 3 medium carrots, sliced into bite-sized rounds
- 3 large garlic cloves, minced
- 4 cups low-sodium chicken broth
- 1 (28-ounce can) crushed tomatoes
- 1 (15-ounce can) black beans, drained and rinsed
- 1 (12-ounce can) corn, drained and rinsed
- 1 tablespoon chili powder
- 2 teaspoons taco seasoning
- 1 teaspoon ground cumin
- ¾ to 1 teaspoon salt, plus more to taste
- ½ teaspoon black pepper
- 3 cups shredded rotisserie chicken, meat from 1 chicken
- 1 to 2 limes, juiced
- ¼ to ⅓ cup fresh cilantro, chopped
Crispy Tortilla Strips
- 6 corn tortillas
- 2 tablespoons olive oil
- ½ teaspoon salt
For Serving (optional)
- 1 avocado, sliced
- ¼ cup shredded cheese
- Lime wedges, sour cream, or Greek yogurt
Instructions
Chicken Tortilla Soup
- Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the onion, poblano pepper, and carrots, and cook for about 5 minutes, until softened.
- Add the garlic: Stir in the garlic and cook for 1 minute until fragrant.
- Simmer the soup: Add the broth, crushed tomatoes, black beans, corn, chili powder, taco seasoning, cumin, salt, and pepper. Bring to a boil, then lower the heat and simmer for 15 minutes.
- Add the chicken: Stir in the shredded rotisserie chicken and lime juice. Simmer for 5 more minutes, until the chicken is heated through.
- Finish and season: Stir in the cilantro. Taste and adjust the salt and lime as needed.
Crispy Tortilla Strips
- Prep the strips: While the soup simmers, cut the tortillas into thin strips. Toss with the olive oil and salt.
- Oven: Bake on a lined baking sheet at 375°F for 10 to 12 minutes until golden and crispy.
- Air fryer: Cook in a single layer at 325°F for 3 minutes, shake the basket, then cook 2 to 3 more minutes until crispy.
- Stovetop: Cook in a skillet over medium heat for 5 to 7 minutes, stirring often, until golden.
To Serve
- Serve: Ladle the soup into bowls and top with tortilla strips, avocado, cheese, lime wedges, or sour cream.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
Tati Chermayeff says
I LOVE that this recipe for chicken tortilla soup is under 30 minutes and uses rotisserie chicken. It's great for people short of time that want a super flavorful dinner/meal. We make it all Fall and Winter long! Yum!
Rachel Lee says
Such a great recipe when you’re craving soup and do not have a lot of time. Love all the flavors in one bowl!! Had this all the time when it was chilly outside.
Tati Chermayeff says
Thank you, Rachel! This is exactly the soup I make when I'm short on time too. It's even faster now that I stir the rotisserie chicken in at the end. So glad it kept you warm on those chilly days!
Abby Light says
Fantastic dinner recipe! So flavorful. I used fresh corn and it worked perfectly.
Tati Chermayeff says
Yay, so happy you loved it, Abby! Fresh corn is such a good call here. It adds a little extra sweetness against the smoky poblano. Thanks for sharing!
Bella Radcliffe says
Easy to make and very flavorful. I used this a meal prep and it was great.
Tati Chermayeff says
Love hearing this, Bella! It's one of my favorite soups for meal prep too. Just keep the tortilla strips separate and add them right before eating so they stay crispy. Thanks for making it!
Eliza Mehafy says
Really yummy recipe.
Tati Chermayeff says
Eliza, so excited to hear this! I absolutely love this recipe too! So simple and delicious.
Isabella Josh says
I only like giving comments on recipes I actually love and this is one of them. I really never thought I could make chicken tortilla soup, and this recipe made it so easy! It is the perfect flavor and really yummy. I made my own tortilla strips in the oven and it was great.
Tati Chermayeff says
Isabella - YAY!! Cannot tell you how happy I am to hear this 🙂