There’s just something about that first steaming spoonfulspicy, smoky, and soul-hugging. This low calorie chicken tortilla soup is a modern twist on a generations-old favorite, and it’s been trending across Pinterest for good reason. It’s a one-pot wonder: incredibly easy to make, satisfying enough for Sunday dinner, yet light enough to enjoy during the week.
Layered with deep flavor from shredded chicken, fire-roasted tomatoes, and bold chili spices, this soup makes the most of humble pantry staples. Simply stir, simmer, and watch your kitchen transform into a cozy haven. It’s comfort food without compromiseand we’re sharing all the tips below!
I grew up in a household where comfort meals didn’t mean heavy meals. Each winter, my parents would stretch ingredients into hearty soups like this. I’ve now perfected a low calorie version that still has that rich depth. And don’t miss the sneaky trick with tortillas that gives it the perfect texture!
Why You’ll Love This Low Calorie Chicken Tortilla Soup
Comfort food made lighter: All the rich, warming flavors of classic tortilla soup, but with only 193 calories per cupperfect for calorie-conscious eaters.
Easy pantry-friendly ingredients: You likely have most of what you need alreadychicken, canned tomatoes, spices, and tortillas.
Perfect for busy days: Just 9 minutes of prep work and one pot later, you’ve got a healthy, homemade meal on the table.
Customize to your taste: Dial the spice up or down, and top it however you likefrom avocado to tortilla strips or a pinch of cheese.
Ingredient Breakdown
Here’s how each ingredient builds the savory, smoky character in this low calorie chicken tortilla soup recipe:
Chicken breasts: Lean, protein-rich, and ideal for shredding once simmered to tenderness.
Fire-roasted diced tomatoes & green chilis: These provide a combination of smokiness and a slight kick, adding real depth to your broth.
Cumin, chili powder, and paprika: These warming spices create the flavor backbone of the soup.
Corn tortillas: Torn and added during simmering to naturally thicken the soup, adding comforting texture without dairy or flour.
Fresh lime juice & chopped cilantro: Stirred in at the end for a fresh, zesty lift that balances the warm spices.
Pro Tip: Mission Extra Thin Corn Tortillas dissolve easily and keep the soup silky while helping reduce the calorie count.
How to Make It (Step-by-Step)
This recipe is surprisingly easy despite its complex taste. Follow these simple steps for flavor-packed, fuss-free soup:
Start with the base: In a large pot, sauté chopped onion over medium heat with olive oil spray until translucent (about 5 minutes). Add minced garlic and cook for another minute.
Build the broth: Stir in 1 tablespoon tomato paste, a can of fire-roasted tomatoes, canned diced green chilis, and 4 cups of low sodium chicken broth. Add 1 tsp cumin, 1 tsp chili powder, and ½ tsp paprika. Bring to a boil.
Cook the chicken: Lower the heat to a gentle simmer. Add 2 boneless, skinless chicken breasts and cook for about 20 minutes or until fully cooked through.
Shred and return: Remove chicken and shred it using two forks. Return shredded meat to the pot and stir.
Thicken with tortillas: Tear 3 corn tortillas into bite-sized pieces and stir into the soup. Simmer for another 10 minutes, stirring occasionally until tortillas break down and thicken the soup.
Bonus Tip: Right before serving, squeeze in fresh lime juice and sprinkle chopped cilantro for a flavor boost.
Quick Step Summary
Step
Action
Time
1
Chop and sauté onions and garlic.
6–7 minutes
2
Add liquids, tomato paste, spices, and bring to a boil.
5 minutes
3
Cook chicken in simmering soup.
20 minutes
4
Shred chicken and add tortillas to thicken.
10 minutes
Troubleshooting and Tweaks
Every cook and kitchen is a little different. These tips help adapt or troubleshoot your tortilla soup easily:
Too thin? Simmer uncovered a few extra minutes or add another tortilla to naturally thicken the soup.
Mild or spicy? Reduce chili powder to tone it down or toss in cayenne, jalapeño, or hot sauce to heat things up.
No green chilis? Substitute with 1 tsp of chipotle in adobo sauce or a pinch of smoked paprika for flavor depth.
Cooking ahead? Wait to add lime juice and cilantro when reheatingit preserves their brightness and herbal kick.
Storage and Reheating Tips
This soup is meal-prep gold! It stores, freezes, and reheats beautifully:
Storage Method
How-To
Lasts For
Fridge
Let soup cool completely before transferring to a sealed airtight container.
Up to 4 days
Freezer
Freeze in freezer-safe containers with 1-inch headspace. Label with date.
Up to 3 months
Reheating: For best flavor, reheat on the stovetop over medium-low heat, stirring often. Or microwave in 1-minute intervals, stirring between rounds.
Expert Insight: The Appeal of Low Calorie Chicken Tortilla Soup
This low calorie chicken tortilla soup strikes the perfect balance of nourishment and comfort. It’s a tailored solution for busy home cooks who want to eat healthy without sacrificing flavor. Lean proteins, fiber-rich vegetables, and zesty herbs come together to create a meal that’s hearty, warming, and guilt-free.
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The Journey to the Best Low Calorie Chicken Tortilla Soup
It took several rounds of testing to get this recipe just right. Balancing the smoky spices like cumin and paprika without making it overwhelming was key. I once added too many chilieslet’s just say it cleared our sinuses at dinner! Now I know exactly when to hold back for picky eaters and when to crank up the heat for spice lovers.
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 is everything you want from comfort foodrich flavor, tender chicken, warming spiceswithout the excess calories. Perfect for weekday dinners or weekend meal prep, and fully customizable for your family.
Go bolder with heat, stir in black beans or bell peppers, or serve with sliced avocado on top for healthy creaminess. It stores and reheats well, making it a smart and satisfying recipe you’ll reach for again and again.
I’d love to hear how you make this recipe your own. Tag me in your photos and let me know your favorite toppings or tweaks. Food brings people togetherand this one is made to be shared.
Yesica Andrews
Low Calorie Chicken Tortilla Soup: Easy and Delicious
This Low Calorie Chicken Tortilla Soup is a flavorful, healthy option perfect for quick weeknight dinners or meal prep. Featuring lean chicken breast and fire roasted tomatoes, it’s a delicious low fat tortilla soup that’s also great for clean eating soups and stews. Enjoy a comforting, tortilla soup recipe healthy enough for the whole family to love!
4 corn tortillas, Used: Mission Extra Thin Corn Tortillas
Method
Preheat the dutch oven or large pot over medium heat.
Chop the onion; mince the garlic.
Add olive oil spray to the pot, and add the chopped onion.
Saute for 5 minutes or until tender.
Add the minced garlic and saute for another 1-2 minutes or until just fragrant (careful not to burn).
Add the tomato paste and stir to combine.
Pour in the fire roasted tomatoes, diced green chilis, and chicken broth. Add in the cumin, chili powder, paprika, and salt. Stir to combine.
Increase the heat to medium high, and bring the liquid to a boil.
Place the chicken breasts into the boiling liquid, and reduce to medium heat. Simmer for 20 minutes or until the chicken is cooked through to 165F.
Remove the chicken and set aside on a plate; shred using two forks.
Return the chicken back to the pot. Add the juice of the lime, and the cilantro.
Tear or cut the tortillas into smaller pieces and stir them in and simmer until they dissolve.
Serve with sour cream, cheese, tortilla chips, and more cilantro, if desired.
Notes
WW Points: 1 WW point per cup. You can adjust serving size to meet your nutrition goals or pair this soup with a sandwich or salad for a complete meal.
With a passion for wholesome cooking inspired by family traditions, I create healthy, simple recipes focused on sourdough, shrimp, chicken, and balanced meals for everyday wellness.
Every recipe here is tested in my kitchen using U.S. measurements and easy-to-find ingredients, so you can cook confidently.
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