Healthy Chicken Tortilla Soup

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.

5 from 10 votes

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Prep Time 10

Cook Time 20

Total Time 30

Serving servings

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

Tortilla strips: Add them right before serving so they stay crispy. Store leftovers separately at room temperature for up to 3 days.

Raw chicken: Add 1½ pounds boneless skinless chicken breasts or thighs with the broth in step 3. Simmer 20 to 25 minutes until cooked through, then shred and return to the pot.

Slow cooker: Add everything except the chicken, lime juice, cilantro, and toppings. Cook on LOW for 4 to 6 hours or HIGH for 2 to 3 hours. Stir in the chicken for the last 30 minutes, then add the lime and cilantro.

Instant Pot: Sauté the vegetables and garlic, then add the broth, tomatoes, beans, corn, and spices. Cook on HIGH pressure for 5 minutes, quick release, and stir in the chicken on Sauté until warm. Finish with lime and cilantro.

Storage: Refrigerate in an airtight container for up to 4 days, or freeze for up to 3 months. Reheat on the stove or in the microwave, adding a splash of broth if needed.

Gluten-free: Use 100% corn tortillas and check your taco seasoning and broth labels.

Nutrition

Course Dinner, Lunch

Cuisine Tex-Mex

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