Low Calorie Chicken Tortilla Soup

By
Kimberley Eggleston
Kimberley Eggleston
Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking.
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Updated on 12/9/21
Tortilla soup

 StockFood / Getty Images

Prep: 5 mins
Cook: 15 mins
Total: 20 mins
Servings: 6 servings

This recipe for healthy chicken tortilla soup combines warm and smokey cumin with spicy peppers and tomatoes for a full flavored Mexican inspired soup that is really low in calories. It is full of healthy vegetables and lean protein-rich chicken breast and topped with just a bit of part-skim mozzarella cheese and baked tortilla chips for a nice crunch. ​

If you have a hard time finding baked tortilla chips in the grocery store these days, try making your own out of corn tortillas. They are pretty simple to make, and quite inexpensive as well compared to store-bought chips. The baked version will save you quite a few calories and fat grams as compared to standard tortillas chips coming from the store. 

Maybe the best thing about this soup is that by using canned tomatoes and broth, this soup literally comes together in about 20 minutes. It is a very quick, easy recipe for a last-minute light supper or lunch on a cool day when you are craving a filling and warm soup. But take one bite of this soup, and you will not think that it took only minutes to prepare. It seems like one of those soups that simmered over the stove all day. 

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Ingredients

  • 1 clove garlic, finely chopped

  • 1 pound chicken breast tenders, cut into bite-sized pieces

  • 1/2 cup chopped onion

  • 1 teaspoon ground cumin

  • 1 cup water

  • 1 (14 1/2-ounce) can chicken broth

  • 1 (14 1/2-ounce) can diced tomatoes, undrained

  • 1 (14 1/2-ounce) can Mexican-style stewed tomatoes, undrained

  • 2 ounces part-skim mozzarella cheese, shredded

  • 2 ounces tortilla chips, crushed

  • 1/4 cup chopped cilantro, for garnish

Steps to Make It

  1. The first thing to do is to cook the onions and garlic to release their delicious flavor. Heat a large, high-sided pan, coated with cooking spray, over medium-high heat and add the garlic. Cook the garlic for one minute until it becomes aromatic.

  2. Next, add the chicken, onion, and cumin, and cook an additional 4 to 5 minutes, or until onions are soft and translucent and the chicken is no longer pink in the middle. While cooking the onions and the chicken, toss them around the hot pan occasionally so that they cook evenly on all sides.

  3. Next, pour in the water, chicken broth, diced tomatoes, and stewed tomatoes right into the same pot as the chicken and the vegetables. Bring to a boil, then reduce the heat and simmer the soup for 10 minutes while all of the flavors blend together.

  4. Ladle the soup into individual serving bowls to serve. For a nice presentation, top the bowls of soup evenly with the shredded cheese, chips, and cilantro. Serve immediately. 

Per Serving Calories 155

Nutrition Facts (per serving)
339 Calories
16g Fat
32g Carbs
20g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 339
% Daily Value*
Total Fat 16g 20%
Saturated Fat 3g 17%
Cholesterol 42mg 14%
Sodium 1229mg 53%
Total Carbohydrate 32g 12%
Dietary Fiber 3g 12%
Total Sugars 6g
Protein 20g
Vitamin C 15mg 77%
Calcium 153mg 12%
Iron 2mg 13%
Potassium 617mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)