This high protein tortilla soup brings bold flavor, hearty texture, and a big dose of satisfying protein to your weeknight table. It’s the kind of recipe that feels like comfort food without weighing you down. You’ll get smoky spices, tender chicken or beans, and those classic crunchy tortilla strips on top.
It all comes together in one pot with simple ingredients you likely have on hand. Make it once and you’ll be adding it to your regular rotation.
Ingredients
Method
- Toast the tortilla strips: Preheat oven to 375°F (190°C). Toss tortilla strips with a light drizzle of oil and a pinch of salt. Spread on a sheet pan and bake 8–12 minutes, tossing once, until crisp and lightly golden. Set aside.
- Sauté aromatics: Heat oil in a large pot over medium. Add onion and a pinch of salt. Cook 4–5 minutes until softened. Stir in garlic and jalapeño, cooking 30–60 seconds until fragrant.
- Build the base: Add tomato paste, cumin, chili powder, smoked paprika, and oregano. Stir 1–2 minutes to toast the spices and darken the paste slightly.
- Simmer the soup: Pour in broth and the can of fire-roasted tomatoes with juices. Bring to a boil, then reduce to a lively simmer for 10 minutes.
- Add protein and corn: Stir in shredded chicken (or beans), and corn. Simmer another 8–10 minutes to warm through and meld flavors. If using quinoa, add now and simmer 10–12 more minutes, adding a splash of broth if needed.
- Finish and season: Stir in lime juice. Taste and season with salt and pepper. For extra body and protein, whisk in collagen until dissolved.
- Serve: Ladle into bowls. Top with crunchy tortilla strips and your favorite garnishes like avocado, cilantro, and a dollop of Greek yogurt. Add a squeeze of lime for brightness.
What Makes This Recipe So Good
- Big protein, big flavor: A mix of chicken and beans packs in protein while keeping the broth light and zesty.
- Simple pantry staples: Canned tomatoes, broth, spices, and tortillas do the heavy lifting. No fuss, no specialty shopping.
- One-pot friendly: Everything simmers in one pot for easy cooking and quick cleanup.
- Customizable heat: Adjust jalapeño, chipotle, or chili powder to match your spice comfort level.
- Great for meal prep: The flavors deepen after a day, and it reheats beautifully for lunches.
What You’ll Need
- Protein: 1 to 1.5 pounds cooked, shredded chicken (rotisserie works great), or use 2 cans (15 oz each) black beans or pinto beans for a vegetarian version
- Broth: 6 cups low-sodium chicken or vegetable broth
- Tomatoes: 1 can (28 oz) fire-roasted diced tomatoes
- Aromatics: 1 medium yellow onion (diced), 3 cloves garlic (minced), 1 jalapeño (seeded and minced, optional)
- Corn: 1 cup frozen or canned corn (drained)
- Spices: 2 teaspoons ground cumin, 2 teaspoons chili powder, 1 teaspoon smoked paprika, 1/2 teaspoon dried oregano
- Thickeners & boosters: 2 tablespoons tomato paste, 1 tablespoon fresh lime juice (plus more to taste)
- Healthy fat: 1 tablespoon olive oil or avocado oil
- Salt & pepper: To taste
- Tortillas: 6 small corn tortillas (cut into thin strips) or store-bought tortilla chips
- Optional protein boosters: 1 scoop unflavored collagen peptides or 1/2 cup cooked quinoa
- Toppings: Avocado slices, chopped cilantro, lime wedges, shredded cheese, nonfat Greek yogurt or sour cream, sliced radishes, diced red onion
Instructions
- Toast the tortilla strips: Preheat oven to 375°F (190°C).
Toss tortilla strips with a light drizzle of oil and a pinch of salt. Spread on a sheet pan and bake 8–12 minutes, tossing once, until crisp and lightly golden. Set aside.
- Sauté aromatics: Heat oil in a large pot over medium.
Add onion and a pinch of salt. Cook 4–5 minutes until softened. Stir in garlic and jalapeño, cooking 30–60 seconds until fragrant.
- Build the base: Add tomato paste, cumin, chili powder, smoked paprika, and oregano.
Stir 1–2 minutes to toast the spices and darken the paste slightly.
- Simmer the soup: Pour in broth and the can of fire-roasted tomatoes with juices. Bring to a boil, then reduce to a lively simmer for 10 minutes.
- Add protein and corn: Stir in shredded chicken (or beans), and corn. Simmer another 8–10 minutes to warm through and meld flavors.
If using quinoa, add now and simmer 10–12 more minutes, adding a splash of broth if needed.
- Finish and season: Stir in lime juice. Taste and season with salt and pepper. For extra body and protein, whisk in collagen until dissolved.
- Serve: Ladle into bowls.
Top with crunchy tortilla strips and your favorite garnishes like avocado, cilantro, and a dollop of Greek yogurt. Add a squeeze of lime for brightness.
Keeping It Fresh
Store the soup (without tortilla strips) in an airtight container in the fridge for up to 4 days. Keep the tortilla strips in a separate container at room temperature to stay crisp.
The soup also freezes well for up to 3 months. Cool completely before freezing, and leave a little headspace in your container.
Reheat gently on the stove over medium heat or in the microwave. If the soup thickens in the fridge, add a splash of broth or water to loosen it.
Always add toppings and tortilla strips right before serving to keep the textures lively.
Benefits of This Recipe
- High protein, satisfying: Chicken, beans, or both bring staying power that helps curb hunger and support muscle recovery.
- Nutrient-dense: Tomatoes, corn, onions, and spices deliver fiber, antioxidants, and minerals.
- Balanced macros: Lean protein plus fiber-rich carbs and optional healthy fats keep energy steady.
- Flexible for diets: Easy to make gluten-free (use corn tortillas) and dairy-free (skip cheese and yogurt).
- Budget-friendly: Pantry items and rotisserie chicken stretch into several meals.
Pitfalls to Watch Out For
- Over-salting early: Broth and canned tomatoes vary in salt. Season lightly at first, then adjust at the end.
- Soggy tortillas: Add strips right before serving. If storing leftovers, keep them separate.
- Flat flavor: If it tastes dull, you likely need more acid or spice.
Add a squeeze of lime and a pinch of salt. Then adjust cumin or chili powder to taste.
- Too spicy: Remove jalapeño seeds and ribs, or skip it. Stir in Greek yogurt or a splash of milk to tame heat.
- Watery texture: Simmer uncovered a bit longer to reduce slightly, or add a spoonful of tomato paste to deepen body.
Variations You Can Try
- Double protein: Use both shredded chicken and a can of beans for extra protein and fiber.
- Turkey or beef: Swap in lean ground turkey or extra-lean ground beef.
Brown it with the onions and drain if needed.
- Vegetarian high-protein: Use beans plus quinoa and vegetable broth. Finish with Greek yogurt if you eat dairy.
- Smoky chipotle: Stir in 1–2 teaspoons minced chipotle in adobo for deeper heat and smoke.
- Green tortilla soup: Blend tomatillos, cilantro, and jalapeño with part of the broth, then simmer with chicken and corn for a tangy twist.
- Roasted veggie boost: Add roasted bell peppers or zucchini for more texture and nutrients.
- Extra creamy: Blend 1 cup of the soup with 1/2 an avocado or a small scoop of Greek yogurt, then stir back in.
FAQ
How can I make this soup even higher in protein?
Use both chicken and beans, and stir in collagen peptides at the end. You can also add cooked quinoa or a dollop of nonfat Greek yogurt on top.
Each addition nudges the protein count higher without complicating the recipe.
Can I make it in a slow cooker?
Yes. Add everything except the tortillas and fresh toppings to the slow cooker. Cook on Low for 6–7 hours or High for 3–4 hours.
Stir in lime juice at the end, then serve with tortilla strips and garnishes.
Is this soup gluten-free?
It can be. Use certified gluten-free corn tortillas and confirm your broth, spices, and collagen (if using) are gluten-free. Skip flour tortillas and check labels on chips.
How spicy is it?
It’s mild to medium as written.
Control heat by adjusting jalapeño and chili powder. For a gentle kick, include jalapeño without seeds; for very mild, leave it out entirely.
Can I freeze the soup with chicken?
Absolutely. Chicken tortilla soup freezes well.
Cool completely, portion into freezer-safe containers, and freeze up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
What can I use instead of tortilla strips?
Crushed tortilla chips work in a pinch. For a grain-free crunch, try roasted chickpeas or toasted pumpkin seeds.
You can also top with baked low-carb tortillas cut into strips.
How do I thicken the broth without cream?
Simmer uncovered to reduce slightly, or puree a cup of the soup and stir it back in. A spoonful of tomato paste also adds body without dairy.
Final Thoughts
This high protein tortilla soup is the perfect mix of cozy and clean, with bold flavor and a satisfying bite. It’s easy to customize, simple to store, and budget-friendly enough for busy weeks.
Keep a pot on the stove for family dinners or pack it up for ready-to-go lunches. With the right toppings and a squeeze of lime, every bowl tastes fresh and bright. Make it once and you’ll have a new standby you can count on anytime.
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