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High Protein Tortilla Soup - A Cozy, Satisfying Bowl You’ll Crave

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 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

Method
 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Finish and season: Stir in lime juice. Taste and season with salt and pepper. For extra body and protein, whisk in collagen until dissolved.
  7. 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.