It smells like Saturday night at my grandma’sroasted peppers, warm broth, and the tiniest kick of spice. This Low Calorie Chicken Tortilla Soup has been popping up all over Pinterest and TikTok, and for good reason: it’s bold, bright, and somehow still light.
This bowl is loaded with lean shredded chicken, fire-roasted tomatoes, and just enough spice to keep things interesting. It’s warm, slurpy, and comes together with pantry basics. Like tortilla soup’s healthier cousin who shows up in leggings and fuzzy socks. Full details in the blog!
I first cooked this after a chaotic Tuesday night when I forgot to defrost dinner. Still turned out so good my daughter asked for secondsand she never likes soup. This version is light, gluten-free, and dairy-free too. I tested it. You’ll love the secret!
Why You’ll Love This Low Calorie Chicken Tortilla Soup
This recipe is the ultimate trifecta: cozy, healthy, and ridiculously easy to pull together. Imagine a warm, hearty bowl packed with tender chicken, a spicy tomato base, and just enough tortillas to make it feel indulgentwithout actually loading up on calories.
Perfect for busy nights: You can whip this up with pantry staples and minimal prepgreat for those “what’s for dinner?” moments.
Light but satisfying: This soup is gluten-free, dairy-free, and low in fat. But don’t worry; the bold Tex-Mex flavors keep it from ever feeling like diet food.
Customizable: Adjust the spice level, toppings, or pair it with a side salad for a more filling meal. Make it your own!
And let’s be honest: it’s one of those clean-eating soups and stews you feel good about serving to your family that still tastes like a treat.
Key Ingredients & Useful Tools
To keep things simple, this recipe only uses a handful of ingredients that pack major flavor! Here’s what you’ll need:
Chicken breast: Lean protein that shreds beautifully into the soup. This gives it heartiness without extra fat.
Fire roasted tomatoes & green chilis: These bring smoky depth and a little kick (but nothing overpowering).
Mission Extra Thin Corn Tortillas: These dissolve into the broth, giving it that classic tortilla soup texture without making it heavy.
Spices: A Tex-Mex combo of cumin, chili powder, paprika, and a touch of salt that gives the soup its signature flavor.
Fresh lime and cilantro: These brighten things up, adding a final pop of freshness.
Build the broth: Stir in the tomato paste, then add the fire roasted tomatoes, canned chilis, spices, and chicken broth. Bring it to a boil over medium-high heat.
Cook the chicken: Nestle your raw chicken breasts into the simmering broth. Reduce heat to medium and cook for about 20 minutes, or until fully done (165°F).
Shred and finish: Remove the chicken and shred with two forks. Return it to the pot, squeeze in fresh lime juice, and sprinkle in chopped cilantro.
Incorporate tortillas: Tear or cut the tortillas into smaller strips and stir them into the soup. Simmer until they dissolve into the broth.
That’s it! Your kitchen will smell like heaven, and you’ve got a pot of the best tortilla soup ready to serve.
Pro Tips & Easy Customizations
Control the spice: Prefer a milder soup? Cut the chili powder and green chilis in half. Want more heat? Toss in a diced jalapeño with the onion.
No tortillas on hand? Substitute with tortilla chipsjust crush and stir them in. It’s not traditional, but hey, it works in a pinch!
Make it Whole30: Skip the corn tortillas altogether and add riced cauliflower instead. Still gets that comforting texture!
Prep ahead: Chop your onion, measure spices, and even shred cooked chicken before cooking. It’s a fabulous meal prep base!
Pro Tip: Don’t skip the lime and cilantro at the end. They transform the broth from good to incredible, I promise!
How to Store & Serve
This dish is great fresh off the stove but only gets better as it sits. Here’s how to keep it tasting amazing:
Store: Let leftover soup cool, then transfer to an airtight container. It’ll keep in the fridge for up to 4 days.
Freeze: The soup (minus the tortillas) freezes beautifully! Store in freezer-safe containers for up to 3 months. Add fresh tortillas when reheating.
Reheat: Warm on the stove over low-medium heat, adding a splash of broth if needed to thin it out.
Storage & Reheating Guide
Storage Method
How Long It Lasts
Reheat Directions
Fridge
4 days
Heat on the stove or microwave until warmed through
Freezer
3 months
Thaw in the fridge overnight, then reheat on the stove
Pair this soup with a crunchy side salad or some extra tortilla chips for a balanced Tex-Mex dream meal. Enjoy!
Expert Insight: The Appeal of Low Calorie Chicken Tortilla Soup
Low calorie chicken tortilla soup combines lean protein with nutrient-rich vegetables, making it a hearty yet light meal option. By focusing on fresh ingredients and controlled portions, this soup delivers satisfying flavors without excess calories, supporting both weight management and overall wellness.
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The Long Road to My Low Calorie Chicken Tortilla Soup
This low calorie chicken tortilla soup didn’t come together overnight. After a few too-salty batches and one memorable “where’s the chicken?” moment, I finally nailed the balance of spice, warmth, and lightness. This recipe is the result of many family dinners and learning what really makes a cozy, satisfying soup.
FAQs ( Low Calorie Chicken Tortilla Soup )
How can I make this recipe gluten free?
Use corn tortillas instead of flour tortillas to keep this dish gluten free. Make sure your broth and spices contain no hidden gluten additives. Fresh ingredients and naturally gluten free staples help maintain the clean eating aspect while keeping flavors authentic.
What are the best toppings for this dish?
Fresh cilantro, avocado slices, and a squeeze of lime brighten the flavors. For added crunch and authenticity, garnish with baked tortilla strips. A small dollop of dairy-free sour cream or shredded low-fat cheese works well with this recipe.
Can I prepare this meal ahead of time?
This meal reheats beautifully and can be made a day in advance for deeper flavors. Store in an airtight container in the fridge up to 3 days. Avoid adding fresh tortilla strips before reheating to keep them crispy.
How can I keep the soup low fat?
Use skinless chicken breast and broth without added oils. Skip frying tortillas, opting for baked or toasted versions. Choose fresh vegetables and avoid heavy cream to maintain the soup’s light, healthy profile.
Is this dish suitable for Whole30?
This recipe can be adapted for Whole30 by eliminating tortilla toppings and ensuring all seasonings have no added sugars or preservatives. Using compliant ingredients keeps the meal both flavorful and aligned with Whole30 principles.
Conclusion
This Low Calorie Chicken Tortilla Soup comes together in under 40 minutes, filling your kitchen with that irresistible blend of smoky, spicy warmth. You’ll love how the tender chicken, zesty lime, and soft tortilla ribbons create a cozy hug in a bowlwithout the heaviness. It’s the kind of dinner that feels like home but won’t weigh you down.
Feel free to tweak the spice or swap in riced cauliflower for a Whole30 twisttrust me, it still hits all the right notes. Leftovers? Just reheat gently on the stove and add fresh cilantro to brighten it up. A little tip my mom swore by: don’t skip the lime juiceit’s pure magic, turning soup into a celebration every time.
Did this best tortilla soup bring back memories or inspire your own kitchen story? Snap a pic, share your spin, or tell me about your favorite cozy soup nights. Save this recipe for those chilly evenings or busy dinnersyou deserve that delicious, comforting bowl waiting for you. Happy cooking, friend!
This low calorie chicken tortilla soup is perfect for a healthy lunch or quick dinner. It is a satisfying and easy-to-make Tortilla Soup Recipe Healthy that the whole family will love. Enjoy this Low Fat Tortilla Soup as a clean eating option any day of the week.
Ingredients
Scale
olive oil spray
1 onion chopped
3 cloves garlic minced
1 tbsp tomato paste
14.5 oz fire roasted diced tomatoes 1 can
4 oz diced green chilis canned
32 oz chicken broth
1 lb chicken breast raw
1/2 tbsp cumin
1/2 tbsp chili powder
2 tsp paprika
1/2 tsp kosher salt
1 lime juiced
1/4 cup cilantro chopped
4 corn tortillas Used Mission Extra Thin Corn Tortillas
Instructions
Preheat the dutch oven or large pot over medium heat.
Add olive oil spray and chopped onion to the pot and saute for 5 minutes or until tender.
Add the minced garlic and saute for 1-2 minutes until fragrant.
Stir in the tomato paste.
Pour in the fire roasted tomatoes, diced green chilis, and chicken broth.
Add cumin, chili powder, paprika, and salt and stir to combine.
Bring liquid to a boil on medium high heat.
Place chicken breasts into boiling liquid, reduce heat to medium, and simmer for 20 minutes or until chicken is cooked through.
Remove chicken, shred with forks, and return to pot.
Add lime juice and cilantro.
Tear tortillas into smaller pieces, stir in, and simmer until they dissolve.
Sharing a handpicked collection of easy, healthy recipes made in our family kitchen. Rachel brings comforting classics, while Emily adds fresh, modern ideas together creating meals that are simple, flavorful, and family-friendly.
