Make the Best Healthy Chicken Tortilla Soup at Home

Slow Cooker Healthy Chicken Tortilla Soup

Creamy, hearty chicken tortilla soup with sautéed veggies, beans, and a crunchy tortilla topping—perfect for cozy winter meals.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 1

Course: Soup

Cuisine: Southwestern

Calories: 356

Ingredients Method Nutrition Notes

Ingredients

  

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For the soup

• 1 tbsp neutral oil
• 1 onion
• 2 jalapeños seeded and diced
• 3 cloves garlic minced
• 1 tsp kosher salt
• 2 tsp chili powder
• 1 tsp cumin
• ½ tsp chipotle powder
• 1 15-oz can black beans rinsed and drained
• 2 cups sweet corn
• 1 14-oz can crushed tomatoes
• 3 cups chicken stock
• 1 15-oz can white beans (cannellini or navy)
• 1 lb chicken breasts

For the tortilla strips

• 4 large tortillas (flour or corn)
• 2 tsp neutral oil
• ¼ tsp kosher salt
• ½ tsp chili powder

Method

 

1. Heat oil in a large stockpot over medium heat. Add the onion, jalapeños, garlic, and salt once the oil is hot. Stir and sauté until the onion is soft and translucent, about 4 to 6 minutes.
2. Blend the white beans into a smooth puree and set aside.
3. Add the chili powder, cumin, and chipotle powder to the onion mixture. Stir to warm the spices. Mix in the black beans, sweet corn, crushed tomatoes, chicken stock, blended white beans, and chicken breasts. Bring to a boil, then reduce to a simmer. Cover and simmer until the chicken is cooked through and reaches 160°F, 18 to 24 minutes.
4. Remove the chicken and let it rest for 10 minutes until it reaches 165°F. Shred the chicken and return it to the soup to warm through.
5. Garnish the soup with tortilla strips, fresh lime wedges, shredded cheese, sour cream, and avocado.

For the tortilla strips

1. Preheat your oven to 375 degrees Fahrenheit.
2. Slice the tortillas into ½-inch strips and arrange them on a parchment-lined baking sheet. Drizzle with oil and toss to coat. Sprinkle evenly with salt and chili powder. Toast in the oven for 12-15 minutes until lightly browned and crisp. Remove and let cool for 10 minutes before serving.

Nutrition

Calories: 356kcal

Notes

Remove the seeds and pith from the jalapeños. This helps reduce the spice from the peppers, but also makes the soup smoother. Seeds create unwanted texture in a soup.

Adding the spices while the oil is hot allows them to bloom. They are oil soluble, so cooking in hot oil can open them up. This brings out their flavors and creates a larger impact on the dish.

Cooking the chicken directly in the soup pulls out more flavor than cooking it separately. The soup adds flavor to the meat, and the meat adds flavor to the soup.

Blending the white beans creates a thicker soup. This creates a nice consistency without needing to use flour or milk/cream in the dish.

 

When You Need a Bowl of Goodness, Fast

Ever find yourself staring into the fridge at 6 PM, the kids are asking what’s for dinner, and you’re just… tired? You want something warm, something that feels like a hug, but you also don’t want to undo your whole day. I get it. That’s my Wednesday, most weeks. This healthy chicken tortilla soup became my answer to that exact moment. It’s the kind of healthy comfort food that doesn’t taste like a compromise. The broth is rich and smoky, packed with protein from the chicken and beans, but it won’t weigh you down. Honestly, it’s become my go-to for those chaotic weeknights when time is short but standards are high. You’ll have a pot of this healthy chicken tortilla soup simmering in about the same time it takes to decide on takeout.

I learned this approach from watching my abuela. She’d tend three pots at once on a two-burner camp stove in her garage every Saturday. The whole driveway smelled like cumin and toasted garlic. She never measured, just tasted and adjusted. When I asked her how she knew when the beans were done, she said “you listen to them, mijo—they’ll tell you when they’re soft.” I still listen to my beans. That philosophy is in this soup. It’s forgiving. You let the heat do the work, and the flavors build themselves. Right there.

Why This Healthy Chicken Tortilla Soup Actually Works

Look, there are a million soup recipes out there. What makes this one a keeper? A few things. First, we’re building flavor in layers, not just dumping everything in a pot. You start by softening the onions and jalapeños—that’s your flavor base. Then you bloom the spices in a little hot oil. This isn’t being fussy. It’s the difference between flat, dusty chili powder and something deep and complex. It wakes them up.

Second, the chicken cooks right in the broth. Most recipes tell you to cook it separately and shred it later. That’s fine, I guess. But cooking it directly in the soup? The soup flavors the meat, and the meat flavors the soup. They become one thing. It’s a better method, and it saves you a pan to wash. Good enough.

Finally, the white beans. You blend half of them. This creates a naturally thick, creamy broth without needing a drop of cream or flour. It’s a brilliant trick for a high protein soup recipe that stays low calorie. The texture is just… solid. It feels hearty and satisfying without being heavy. That’s the one.

Getting Your Soup Started Right

Okay, let’s talk prep. It’s minimal, I promise. Chop your onion and jalapeños. Don’t stress about perfect dice. A rough chop is fine—it’s all going to simmer into submission anyway. The key with the jalapeños is removing the seeds and white pith. That’s where most of the heat lives. Taking them out gives you that green pepper flavor without setting your mouth on fire. Unless you want that, of course. Your mileage may vary.

Mince the garlic. Now, here’s a thing most people don’t know. Adding your spices while the oil is hot lets them bloom. They’re oil soluble, so cooking them for just 30 seconds in the hot oil opens them up completely. It brings out flavors you didn’t even know were in there. The kitchen will smell incredible. Like toasted cumin and earth. That’s when you know you’re on the right track.

The Simmering Magic

Once you’ve added the broth, tomatoes, beans, corn, and chicken, you just… let it ride. Bring it to a bubble, then drop the heat to a gentle simmer. Cover it. Set a timer for 20 minutes. That’s it. The chicken poaches in that flavorful broth, staying incredibly tender. You’ll know it’s ready when the chicken shreds easily with two forks. No guesswork.

While that’s happening, make your tortilla strips. It’s stupid easy and so much better than bagged chips. Cut a couple of corn tortillas into thin strips. Toss them with a tiny bit of oil, salt, and chili powder. Spread them on a baking sheet. They bake in about 10 minutes. You want them golden and crisp. They’ll keep their crunch when you serve them on top of the soup, which is the whole point. Fair?

Tips for Perfect Healthy Chicken Tortilla Soup

I’ve made this more times than I can count. Here’s what I wish someone had told me the first time.

Preparation Tips

Don’t feel like making crispy strips? Use good tortilla chips from the bag. It’s fine. Want to add more veggies? This is a great base recipe. Toss in diced bell peppers with the onions, or stir in a handful of baby spinach or kale right at the end. It wilts perfectly. You can even add leftover quinoa or brown rice to make it more filling. The soup is your canvas.

Cooking Tips

The best part? You basically throw everything into a Dutch oven and let it simmer. But if you want a creamier tortilla soup, replace one cup of the chicken broth with full-fat canned coconut milk. It adds a wonderful richness. Also, blending those white beans is non-negotiable for me. It creates a thick, luxurious texture without any dairy. If the soup looks too thin after blending, that’s okay—just let it simmer uncovered for a few more minutes to reduce.

Serving & Storage Tips

Toppings are everything. Line them up and let people build their own bowls, like a taco bar. It’s a fun way to serve a group. For storage, this soup is a meal prep dream. It keeps in the fridge for 4-5 days, and it freezes beautifully for up to 3 months. Let it cool completely first, then freeze it in individual portions. Just thaw it overnight in the fridge. See what I mean?

Variations & Substitutions

This recipe is incredibly flexible. Don’t let the ingredient list box you in.

For more ways to adapt classic comfort food recipes to be healthier, explore our collection of healthy recipes with cream of chicken soup that maintain great flavor.

Dietary Adaptations

Need it gluten-free? You’re already there—just double-check your chicken stock. For dairy-free, skip the cheese topping and use avocado for creaminess. Vegan? Leave out the chicken, use vegetable broth, and add an extra can of black beans or some cubed sweet potato. It’ll still be a high fiber soup that satisfies.

Ingredient Substitutions

Out of chicken stock? Vegetable broth works in a pinch. Used rotisserie chicken? That’s a solid shortcut—just shred it and add it at the end to warm through. Prefer chicken thighs? They’ll add more flavor. Want pinto beans instead of black beans? Go right ahead. You can use frozen corn instead of canned. It’s all good.

Flavor Variations

To adjust the spice, use mild or hot enchilada sauce instead of some of the broth. Or add a chopped poblano pepper with the jalapeños. For a different protein, try turkey, shrimp, or even chickpeas. Make it creamy by stirring in a dollop of plain Greek yogurt or sour cream right before serving. Taste it now, adjust from there.

Common Healthy Chicken Tortilla Soup Mistakes to Avoid

❌ Mistake: Adding raw spices directly to the broth without blooming them in oil first.

✅ Solution: Always cook your chili powder, cumin, and chipotle in the hot oil for 30 seconds after the veggies are soft. It unlocks their full flavor. This is the secret.

❌ Mistake: Overcooking the chicken until it’s tough and stringy.

✅ Solution: Once the soup simmers, 20 minutes is almost always perfect. The chicken should shred easily. If it doesn’t, give it 5 more minutes, but that’s usually it.

❌ Mistake: Adding the crispy tortilla strips to the whole pot of soup.

✅ Solution: Always add the strips to individual bowls right before serving. If you add them to the pot, they’ll turn to soggy mush in minutes. Keep them separate.

❌ Mistake: Not seasoning in layers.

✅ Solution: Season your onions and jalapeños with a pinch of salt when they cook. Season the broth. Taste again after the chicken is cooked and shredded. Season in layers.

❌ Mistake: Making the soup too thick or too thin.

✅ Solution: Too thick? Add a splash more broth or water. Too thin? Let it simmer uncovered for 10-15 minutes to reduce, or blend another half-can of white beans and stir it in.

Frequently Asked Questions

How to Store and Serve Your Soup

Once cooled, this healthy chicken tortilla soup will last in an airtight container in your fridge for 4-5 days. It freezes like a champion for up to 3 months—I like to freeze it in single-serving portions for easy lunches. Thaw it overnight in the fridge. Reheat it gently on the stovetop or in the microwave. When serving, think about your toppings. They make the meal. My favorites are avocado, extra cilantro, chopped green onion, a squeeze of lime, and those crispy tortilla strips. A little shredded cheese or a dollop of Greek yogurt is good too. Let people customize their own bowl. It’s more fun that way.

Your New Weeknight Hero

When you make this healthy chicken tortilla soup, you’ll see how it fits into your life. It’s the answer to the “what’s for dinner” dread, a pot of something good that comes together while you help with homework or just decompress. It’s healthy comfort food that actually tastes like it. So grab those cans of beans and corn on your next Ralphs or Trader Joe’s run. You’ve got a delicious, high protein chicken tortilla soup waiting to happen. Let me know how it goes. I mean, tag me if you make it. Nothing makes me happier than seeing your bowls of soup. Now we’re talking.