Chicken Tortilla Soup: Low in Calories, Big on Taste
This homemade Mexican-style chicken soup is so rich in intriguing flavors, vibrant in color, and full of tantalizing aromas, that fills your kitchen! It’s usually made by combining chicken broth, tomatoes, onion, garlic, and fried tortillas. There are dozens of variations to add after that. I’ve added cooked chicken along with fiber-rich black beans and hominy for texture. The skinny for 1 cup, 180 calories and 4 grams of fat. This recipe’s always a huge hit with everyone. It’s so hearty, satisfying and can be served as the main course too!
Why You'll Love My Healthy and Yummy Chicken Tortilla Soup!
Imagine a bowl brimming with flavorful broth, tender shredded chicken, vibrant vegetables, and satisfyingly crunchy tortilla strips – all while being surprisingly low in calories. That's the magic of Healthy and Yummy Chicken Tortilla Soup! This isn't just any soup; it's a light yet incredibly flavorful dish that satisfies your comfort food cravings without the guilt. Packed with lean protein from the chicken and an array of nutritious vegetables, it's a fantastic way to nourish your body while tantalizing your taste buds. The zesty lime, aromatic spices, and satisfying crunch of baked or air-fried tortilla strips create a symphony of textures and tastes that will leave you feeling full, energized, and completely satisfied. Whether you're seeking a light lunch, a healthy dinner option, or simply a delicious way to warm up, this low-calorie, big-on-taste Chicken Tortilla Soup is a dream come true for anyone prioritizing both health and flavor. Say goodbye to bland diet food and hello to a truly enjoyable and wholesome culinary experience!Ingredients For Healthy & Yummy Chicken Tortilla Soup
Extra Virgin Olive Oil: This liquid gold forms the flavorful base for sautéing our aromatic vegetables. Extra virgin olive oil is prized for its rich, fruity flavor and its healthy monounsaturated fats, which are beneficial for heart health. A small amount of this quality oil adds depth and richness to the soup without adding excessive calories.Chopped Onion: These pungent bulbs are foundational for building layers of savory flavor in our soup. As they sauté, chopped onions soften and release their natural sweetness, creating an aromatic base that complements the other spices and vegetables. They contribute a subtle yet essential savory undertone to the overall taste profile.Chopped Garlic: Aromatic and zesty, chopped garlic adds a distinct pungent flavor that is a cornerstone of many delicious soups and stews. Its bold taste enhances the complexity of the broth and complements the chicken and spices beautifully. Garlic is also known for its potential health benefits.Chopped Corn Tortillas: These humble corn discs play a dual role in our soup. When chopped and sautéed at the beginning, they release their corn flavor and slightly thicken the broth, adding a subtle, authentic tortilla essence throughout the soup. Later, crushed tortilla chips offer a satisfying crunch as a topping, providing a textural contrast.Tomato Paste: This concentrated form of tomatoes brings a deep, rich tomato flavor and a touch of sweetness to our soup base. Its thick consistency helps to add body and depth of color to the broth, enhancing the overall savory taste and creating a more robust flavor profile.Smoked Paprika: This vibrant spice adds a smoky, slightly sweet, and earthy dimension to our soup. Its unique flavor profile elevates the dish beyond a simple chicken soup, lending it an authentic southwestern flair reminiscent of traditional tortilla soup.Chili Powder: A blend of various dried chili peppers and other spices, chili powder provides a warm, slightly spicy, and complex flavor to our soup. It adds a subtle heat and depth that complements the other seasonings and enhances the overall southwestern taste.Cumin: This warm and earthy spice is a staple in Mexican and Tex-Mex cuisine, contributing a distinctive aromatic flavor to our soup. Its robust notes blend beautifully with the chili powder and smoked paprika, adding a layer of comforting warmth.Garlic Powder: A convenient way to boost the garlicky flavor in our soup, garlic powder provides a consistent and aromatic punch that complements the fresh garlic and enhances the overall savory profile.Black Pepper: This ubiquitous spice adds a subtle warmth and a hint of sharpness that balances the other flavors in the soup. Freshly ground black pepper offers the most vibrant taste.Reduced-Sodium Chicken Broth: The liquid backbone of our soup, chicken broth provides a savory and comforting base. Opting for reduced-sodium varieties allows us to control the overall salt content of the dish while still enjoying a rich and flavorful liquid. A good quality chicken broth is essential for a delicious soup.Canned Diced Tomatoes: These convenient tomatoes add a burst of fresh tomato flavor and a slight acidity to the soup. Their diced form provides a pleasant texture and visual appeal, contributing to the overall heartiness of the dish.Canned Yellow Hominy (drained and rinsed) or Corn: Hominy, made from dried corn kernels treated with an alkaline solution, offers a unique chewy texture and a slightly nutty flavor that is traditional in tortilla soup. Alternatively, corn provides a sweeter and more familiar flavor and a tender bite, offering a delicious variation. Draining and rinsing removes any excess liquid and potential metallic taste.Canned Black Beans (drained and rinsed): These nutritious legumes add a creamy texture and a subtle earthy flavor to our soup, while also boosting its fiber and protein content. Draining and rinsing removes excess liquid and helps prevent the soup from becoming too starchy.Cooked Chopped Chicken: The star protein of our soup, cooked chicken provides a lean and satisfying element. Using pre-cooked chicken, such as rotisserie chicken or leftover cooked chicken breast, makes this recipe quick and easy. The tender pieces of chicken add substance and a savory flavor that complements the broth and vegetables.Juice of 1 Lime: A burst of fresh lime juice brightens the entire soup with its zesty and acidic notes. It adds a crucial element of freshness that balances the richness of the broth and other ingredients, creating a vibrant and well-rounded flavor profile.Reduced-Fat Tortilla Chips (crushed - optional topping): These crispy chips provide the quintessential crunchy topping for tortilla soup. Opting for reduced-fat versions allows us to enjoy the satisfying texture without adding excessive calories. Crushing them makes them easier to sprinkle and enjoy with each spoonful.How to Make Healthy & Yummy Chicken Tortilla Soup
Building the Flavor Base:- Sauté the Aromatics: Begin by heating 1 tablespoon plus 1 teaspoon of extra virgin olive oil in a large nonstick pot over medium heat. Add 2½ cups of chopped onion and 2 tablespoons of chopped garlic to the pot. Sauté these aromatic vegetables for just 1 minute, allowing them to soften slightly and release their fragrant oils. This short sautéing process lays the foundation for a deeply flavorful soup.
- Infuse with Tortilla Goodness and Spices: Next, add 2 (6-inch) corn tortillas that have been chopped into small pieces to the pot. Stir in 2 tablespoons of tomato paste, 1 tablespoon of smoked paprika, 1½ teaspoons of chili powder, 1½ teaspoons of cumin, 1½ teaspoons of garlic powder, and black pepper to your liking. Continue to sauté these ingredients for another 2 minutes, stirring constantly. This step is crucial as it toasts the tortillas slightly, intensifying their corn flavor, and allows the spices to bloom, releasing their full aromatic potential and creating a rich flavor base for the soup.
- Introduce the Broth and Tomatoes: Pour in 6 cups of reduced-sodium chicken broth (Swanson's is a great choice for flavor) and add 1 (15 oz) can of diced tomatoes (undrained). Stir well to combine all the ingredients.
- Bring to a Simmer: Increase the heat and bring the soup mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 15 minutes. This simmering time allows the flavors to meld together beautifully, creating a richer and more cohesive broth.
- Stir in the Hearty Elements: After 15 minutes of simmering, add 1 (14 oz) can of yellow hominy (drained and rinsed) or corn, 1 (14 oz) can of black beans (drained and rinsed), and 2 cups of cooked chopped chicken to the pot. Mix well to ensure all these ingredients are evenly distributed throughout the soup.
- Brighten with Lime: Squeeze in the juice of 1 fresh lime. The vibrant acidity of the lime juice will brighten the flavors of the soup, adding a refreshing and zesty finish that balances the richness of the other ingredients.
- Final Simmer: Continue to cook the soup for another 10 minutes, stirring occasionally, until the added ingredients are heated through and the flavors have further integrated.
- Garnish with Crunch (Optional): Ladle the Healthy and Yummy Chicken Tortilla Soup into bowls. If desired, top each serving with some crushed reduced-fat tortilla chips for that classic satisfying crunch.
Helpful Tips About this Recipe
Food Facts
Tortilla soup is so popular. You see it served in a variety of restaurants. It’s so versatile with dozens of ways to make it. It originated in Mexico. Hominy is a yellow or white corn that has its hull removed mechanically or by soaking in lime.
Health Benefits
Black beans are digested slowly and can suppress your appetite for hours. They’re packed with fiber, iron, B vitamins, and folate. Rinsing canned beans and hominy before adding to soups greatly reduces the sodium content.
Shopping Tips
I love the flavor of smoked paprika. It smells like BBQ flavors and really enhances the smokey flavor of this soup. You’ll find it in most supermarkets in the spice aisle. Or, you can just use regular paprika.
Serving Tips
If you want to create a soup and salad meal, serve this soup with Skinny Guacamole Salad Sticks.
Make this a main-course meal by serving 1 cup of soup with my recipe, Oh Boy It’s Taco Night. Another main course idea is to start with a 2 cup serving of soup and add chopped avocado, tomato, shredded reduced-fat cheese, and chopped cilantro on the side. Let everybody customize their own bowl.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 4-Green
Tortilla soup is so popular. You see it served in a variety of restaurants. It’s so versatile with dozens of ways to make it. It originated in Mexico. Hominy is a yellow or white corn that has its hull removed mechanically or by soaking in lime.
Health Benefits
Black beans are digested slowly and can suppress your appetite for hours. They’re packed with fiber, iron, B vitamins, and folate. Rinsing canned beans and hominy before adding to soups greatly reduces the sodium content.
Shopping Tips
I love the flavor of smoked paprika. It smells like BBQ flavors and really enhances the smokey flavor of this soup. You’ll find it in most supermarkets in the spice aisle. Or, you can just use regular paprika.
Serving Tips
If you want to create a soup and salad meal, serve this soup with Skinny Guacamole Salad Sticks.
Make this a main-course meal by serving 1 cup of soup with my recipe, Oh Boy It’s Taco Night. Another main course idea is to start with a 2 cup serving of soup and add chopped avocado, tomato, shredded reduced-fat cheese, and chopped cilantro on the side. Let everybody customize their own bowl.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 4-Green
| SKINNY FACTS: for 1 cup (not including tortilla chips on top) 180 calories, 4g fat, 1g sat.fat, 56mg chol, 21g protein, 17g carbs, 4g fiber, 584mg sodium, 3g sugar |
| FACTS: for Freestyle SmartPoints 48 calories, 0g sat. fat, 1g protein, 1g sugar |
Chicken Tortilla Soup: Low in Calories, Big on Taste
Ingredients
Ingredients for Soup:
- 1 tablespoon plus 1 teaspoon extra virgin olive oil
- 2½ cups chopped onion
- 2 tablespoons chopped garlic
- 2 (6-inch) corn tortillas, chopped
- 2 tablespoons tomato paste
- 1 tablespoon smoked paprika, shopping tips below
- 1½ teaspoons chili powder, shopping tips below
- 1½ teaspoons cumin, shopping tips below
- 1½ teaspoons garlic powder, shopping tips below
- black pepper, to taste, shopping tips below
- 6 cups reduced-sodium chicken broth, I like Swanson’s
- 1 (15 oz) can diced tomatoes
- 1 (14 oz) can yellow hominy, drained and rinsed or corn
- 1 (14 oz) can black beans, drained and rinsed
- 2 cups cooked chopped chicken
- Juice of 1 lime
Ingredients for Topping: optional
- 1¼ cups reduced-fat tortilla chips, crushed
Instructions
- In a large nonstick pot, add olive oil, onions, and garlic. Sauté for 1 minute.
- Add chopped tortillas, tomato paste, smoked paprika, chili powder, cumin, garlic powder, and black pepper, to taste. Sauté for 2 minutes.
- Stir in chicken broth and tomatoes. Bring up to a boil, turn down heat and simmer for 15 minutes.
- Add hominy, beans, chicken, and fresh-squeezed lime juice. Mix well. Cook 10 minutes more.
- Top with some crushed tortilla chips, if desired.
Nutrition
Serving: 2cupsCalories: 180kcalCarbohydrates: 17gProtein: 21gFat: 4gSaturated Fat: 1gCholesterol: 56mgSodium: 584mgFiber: 4gSugar: 3gBlue Smart Points: 1Green Smart Points: 4Plus Points: 4
Tried this recipe?Let me know how it was!
I made this and it’s delicious! Thanks for the great recipe.
So happy you loved this soup. It’s one of my family’s favorites!
All the best,
Nancy
This is one of my favorite soups! Just to note, I ordered the spice blend you recommend and cannot wait to give them a try. Their website is: http://pasospices.com. Any recipe suggestions for their curry blends?
Thanks for all the great recipes!
Thanks so much for letting me know Sherry. I love their spices and hope you do too. You might want to try the curry blend in my chicken curry salad. Here’s the link: https://www.skinnykitchen.com/recipes/skinny-chicken-curry-salad/
Or in my homemade curry dressing:https://www.skinnykitchen.com/recipes/nancys-skinny-curry-dressing/
Have fun!
Nancy
My wife and I absolutely loved this recipe! So many great flavors happening with the great mix of spices and ingredients. The smoked paprika adds that extra touch, and the hominy provides a great mouthfeel as well as a subtle masa flavor. Definitely doubling next time as there were no leftovers!
Hi John,
Thanks so much for your amazing feedback! I’m delighted you and your wife loved this soup.
All the best,
Nancy
How many points is purple?
Zoa, I’m so sorry but at this point, I’ll only be including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to do the nutrition facts and points.
I have hundreds of recipes and don’t have the time to input them into WW to make the calculations for the purple plan. Maybe in the future.
My best,
Nancy