Healthy Chicken Tortilla Soup

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Rather than using store-bought tortilla chips, which are usually deep-fried, we skip the mess (and dangerous hot oil) by baking the corn tortillas instead. The result is a crispy topping that saves on sodium and completes a bowl of this healthy chicken soup.

Joy Howard

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Chicken Tortilla Soup — Photo: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

Active Time:

45 mins

Total Time:

45 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

4 corn tortillas
2 tablespoons extra-virgin olive oil, divided
1 large onion, chopped
2 cloves garlic, minced
1 teaspoon smoked paprika
½ teaspoon salt
¼ teaspoon chipotle chile powder
1 (14 ounce) can fire-roasted diced tomatoes
4 cups low-sodium chicken broth
12 ounces boneless, skinless chicken breasts, trimmed
2 cups fresh or frozen corn
2 tablespoons lime juice, plus lime wedges for serving
3 tablespoons chopped fresh cilantro
Sliced radishes and black pepper for garnish

Directions

Preheat oven to 350°F. Brush tortillas on both sides with 1 tablespoon oil, then slice into 1/2-inch-wide strips. Arrange on a rimmed baking sheet. Bake until crisp, flipping halfway through, about 10 minutes. Set aside.
Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium heat. Add onion and cook, stirring occasionally, until soft, about 3 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in paprika, salt and chile powder, followed by tomatoes. Add broth and bring to a simmer.
Add chicken, partially cover and continue to simmer, turning the chicken occasionally, until its internal temperature reaches 165°F, 15 to 18 minutes. Transfer the chicken to a clean cutting board. Add corn to the pot and cook until warmed through, about 4 minutes. Remove from heat.
Shred the chicken and stir it into the soup, along with lime juice. Top each serving with the tortilla strips and cilantro. Serve with lime wedges and garnish with radishes and pepper, if desired.

Originally appeared: EatingWell Magazine, April 2022

Nutrition Facts (per serving)

226	Calories
7g	Fat
24g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups
Calories 226
% Daily Value *
Total Carbohydrate 24g	9%
Dietary Fiber 3g	11%
Total Sugars 4g
Protein 17g	34%
Total Fat 7g	9%
Saturated Fat 1g	5%
Cholesterol 41mg	14%
Vitamin A 619IU	12%
Vitamin C 17mg	19%
Vitamin D 1IU	0%
Vitamin E 1mg	9%
Folate 27mcg	7%
Vitamin K 2mcg	2%
Sodium 422mg	18%
Iron 1mg	6%
Magnesium 28mg	7%
Potassium 346mg	7%
Zinc 1mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Healthy Chicken Tortilla Soup

Ingredients

Directions

Nutrition Facts (per serving)

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