This high protein chicken tortilla soup is the kind of meal that checks every box: cozy, packed with flavor, and surprisingly light. It’s perfect for busy weeknights, meal prep, or anytime you want something warm and nourishing without a fuss. The broth is zesty and rich, the chicken is tender, and the toppings make every bowl feel fresh and satisfying.
Best of all, it loads up on lean protein without skimping on taste. If you’re looking for an easy recipe that keeps you full and fueled, this one’s a winner.
Ingredients
Method
- Make the tortilla strips: Preheat the oven to 375°F (190°C). Cut corn tortillas into thin strips, toss with olive oil and a pinch of salt, and spread on a baking sheet. Bake 8–12 minutes, stirring once, until crisp and lightly golden. Set aside.
- Sauté aromatics: In a large pot or Dutch oven, heat 1 tablespoon olive oil over medium heat. Add chopped onion, bell pepper, and jalapeño (if using). Cook 5–6 minutes until softened. Stir in minced garlic and cook 30 seconds until fragrant.
- Bloom the spices: Add cumin, chili powder, smoked paprika, oregano, salt, and pepper. Cook 30–60 seconds, stirring, to deepen the flavor.
- Build the broth: Stir in diced tomatoes, tomato sauce, green chiles, chicken broth, and corn. Bring to a gentle boil.
- Add the chicken: Nestle chicken breasts into the pot. Reduce to a simmer, cover, and cook 15–18 minutes, or until the chicken is cooked through and tender.
- Shred and return: Remove chicken to a cutting board and shred with two forks. Return the shredded chicken to the pot along with the rinsed black beans. Simmer 5 minutes to warm through.
- Finish with freshness: Squeeze in the juice of 1/2 to 1 lime (to taste) and stir in a handful of chopped cilantro. Taste and adjust salt or lime as needed.
- Boost the protein (optional): Remove the pot from heat and whisk in 1/2 cup plain Greek yogurt for a creamy, tangy finish. Do this off the heat to prevent curdling.
- Serve: Ladle into bowls and top with crispy tortilla strips, avocado, extra cilantro, and any other toppings you like.
What Makes This Recipe So Good
- High protein, no compromise on flavor: Lean chicken breast, black beans, and Greek yogurt give you a big protein boost while keeping things light.
- One pot comfort: Everything simmers together for bold, layered flavor with minimal cleanup.
- Customizable heat: Make it mild for the family or spicy for heat lovers with simple swaps.
- Great for meal prep: Reheats beautifully, and the flavor deepens after a day.
- Balanced and filling: Protein, fiber, and healthy toppings mean you stay satisfied longer.
Shopping List
- Protein: 1.5 pounds boneless, skinless chicken breasts (or thighs)
- Aromatics: 1 large yellow onion, 3 cloves garlic
- Vegetables: 1 red bell pepper, 1 jalapeño (optional, for heat), 1 cup corn (frozen or canned)
- Canned goods: 1 (14.5 oz) can diced tomatoes (fire-roasted if possible), 1 (8 oz) can tomato sauce, 1 (4 oz) can diced green chiles, 1 (15 oz) can black beans (rinsed and drained)
- Broth: 5 cups low-sodium chicken broth
- Seasonings: 2 teaspoons ground cumin, 2 teaspoons chili powder, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon kosher salt (plus more to taste), 1/2 teaspoon black pepper
- Fresh: 1 lime, small bunch of cilantro
- Healthy protein boost (optional but recommended): 1/2 cup plain Greek yogurt (for swirling in before serving)
- For tortilla strips: 6 small corn tortillas, 1–2 teaspoons olive oil, pinch of salt
- Toppings (choose your favorites): Avocado, extra cilantro, sliced radishes, shredded cheese, extra Greek yogurt, hot sauce
Step-by-Step Instructions
- Make the tortilla strips: Preheat the oven to 375°F (190°C). Cut corn tortillas into thin strips, toss with olive oil and a pinch of salt, and spread on a baking sheet.
Bake 8–12 minutes, stirring once, until crisp and lightly golden. Set aside.
- Sauté aromatics: In a large pot or Dutch oven, heat 1 tablespoon olive oil over medium heat. Add chopped onion, bell pepper, and jalapeño (if using).
Cook 5–6 minutes until softened. Stir in minced garlic and cook 30 seconds until fragrant.
- Bloom the spices: Add cumin, chili powder, smoked paprika, oregano, salt, and pepper. Cook 30–60 seconds, stirring, to deepen the flavor.
- Build the broth: Stir in diced tomatoes, tomato sauce, green chiles, chicken broth, and corn.
Bring to a gentle boil.
- Add the chicken: Nestle chicken breasts into the pot. Reduce to a simmer, cover, and cook 15–18 minutes, or until the chicken is cooked through and tender.
- Shred and return: Remove chicken to a cutting board and shred with two forks. Return the shredded chicken to the pot along with the rinsed black beans.
Simmer 5 minutes to warm through.
- Finish with freshness: Squeeze in the juice of 1/2 to 1 lime (to taste) and stir in a handful of chopped cilantro. Taste and adjust salt or lime as needed.
- Boost the protein (optional): Remove the pot from heat and whisk in 1/2 cup plain Greek yogurt for a creamy, tangy finish. Do this off the heat to prevent curdling.
- Serve: Ladle into bowls and top with crispy tortilla strips, avocado, extra cilantro, and any other toppings you like.
Storage Instructions
- Fridge: Store soup (without tortilla strips) in an airtight container for 4 days.
Keep toppings separate.
- Freezer: Freeze in portioned containers for up to 3 months. Thaw overnight in the fridge.
- Reheat: Warm gently on the stove over medium heat or in the microwave. Add a splash of broth or water if it thickens.
- Tortilla strips: Keep in a zip-top bag at room temp for 3–4 days so they stay crisp.
Benefits of This Recipe
- High protein content: Chicken, black beans, and optional Greek yogurt team up for a macro-friendly bowl that keeps you full.
- Fiber-rich: Beans, tomatoes, and veggies add fiber for better digestion and satiety.
- Balanced nutrition: Carbs from corn and tortillas, protein from chicken and beans, and healthy fats from avocado if you use it.
- Customizable calories: Adjust toppings and tortilla strips to fit your goals without losing flavor.
- Gluten-free friendly: Naturally gluten-free when using corn tortillas and checking labels on broth and spices.
What Not to Do
- Don’t overcook the chicken: It can dry out quickly.
Pull it as soon as it’s done and shred gently.
- Don’t skip blooming the spices: Briefly toasting them in oil unlocks deeper flavor.
- Don’t add Greek yogurt over high heat: It can split. Stir it in off the heat or serve it as a dollop on top.
- Don’t add tortilla strips too early: They’ll turn soggy. Add them right before eating.
- Don’t forget acid and salt: Lime juice and proper seasoning make the flavors pop.
Variations You Can Try
- Instant Pot method: Sauté aromatics and spices on Sauté mode, add liquids and chicken, pressure cook 8 minutes (manual), quick release, shred, and finish as directed.
- Slow cooker: Add everything except yogurt and tortilla strips.
Cook on Low 6–7 hours or High 3–4 hours. Shred chicken, stir in beans if added late, and finish with lime and cilantro.
- Extra protein punch: Stir in 1 cup canned pinto beans or 1/2 cup rinsed quinoa (simmer until tender). Or top with diced grilled chicken.
- Low-carb tweak: Skip the tortilla strips and corn, add extra bell peppers or zucchini, and use Greek yogurt as your creamy topping.
- Smoky and spicy: Add a minced chipotle pepper in adobo and a splash of the adobo sauce.
- Dairy-free: Omit the Greek yogurt and add 1–2 tablespoons nutritional yeast for a savory note.
- Rotisserie shortcut: Use shredded rotisserie chicken and simmer the soup for 10–15 minutes total.
Add chicken in the last 5 minutes to avoid overcooking.
FAQ
How much protein is in a serving?
A typical serving (about 1.5–2 cups with chicken, beans, and optional Greek yogurt) can land around 30–40 grams of protein, depending on your chicken portion and toppings.
Can I use chicken thighs instead of breasts?
Yes. Thighs are juicy and forgiving. Simmer until cooked through, then shred.
They’ll add a slightly richer flavor.
Is this soup spicy?
It’s naturally mild to medium. For mild, skip the jalapeño and use mild green chiles. For extra heat, keep the seeds in the jalapeño or add a chipotle pepper or hot sauce.
Can I make it vegetarian?
Absolutely.
Swap the chicken and broth for more beans (pinto or extra black beans) and vegetable broth. You can also add quinoa or a meatless chicken substitute.
What can I use instead of Greek yogurt?
Try a dollop of light sour cream or a dairy-free yogurt. Or skip it and finish with extra lime for brightness.
How do I prevent soggy tortilla strips?
Keep them separate and add them right before serving.
If storing leftovers, store strips in a bag at room temperature.
Can I prep this ahead?
Yes. Chop the veggies and measure spices in advance. The soup itself is great made a day ahead; the flavors meld and improve overnight.
Final Thoughts
High protein chicken tortilla soup is a reliable, flavorful staple you’ll make on repeat.
It’s simple, flexible, and satisfying without feeling heavy. With a few smart steps—blooming spices, cooking the chicken just right, and finishing with lime and cilantro—you get big, bright flavor in every bowl. Keep crispy tortilla strips and fresh toppings on hand, and you’ve got a go-to meal that fits weeknights, meal prep, and game days alike.
Grab a pot, make a batch, and enjoy how easy good food can be.
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