Lighter Chicken Tortilla Soup


Serves 8

Traditionally, chicken tortilla soup is a thick, creamy winter soup laden with cream and sodium. This is a lighter, healthier version of the creamy classic—so you can indulge without worry.


  • 4 boneless skinless Smart Chicken breasts, poached and shredded

  • 2 tablespoons canola oil

  • 1 teaspoon minced garlic

  • 1 medium onion, finely chopped

  • 1 tablespoon all-purpose flour

  • 6 cups low-sodium chicken broth

  • 4 cups 2% milk

  • 1 cup prepared medium salsa

  • 1 (15-ounce) can low-sodium black beans, drained and rinsed

  • 1 (15-ounce) can low-sodium kidney beans, drained and rinsed

  • 1 (15-ounce) can low-sodium whole kernel corn, drained and rinsed

  • 1 (4-ounce) can diced green chiles

  • 1 teaspoon cumin

  • 1½ teaspoon chili powder

  • Salt and pepper to taste

Toppings For Serving (Optional):

  • ½ cup 2% shredded cheddar cheese (1 tablespoon per serving)

  • ½ cup shredded tortilla chip strips (1 tablespoon per serving)

  • 2½ tablespoons light sour cream (1 teaspoon per serving)

  • ½ cup sliced green onion (1 tablespoon per serving)


Heat canola oil in a large pot over medium-high heat. Add onion and sauté until translucent. Add garlic and cook for 1 additional minute. Add flour and stir well, cooking for 1 to 2 additional minutes. Add the broth, milk, salsa, shredded chicken, beans, corn, green chiles, cumin, and chili powder. Season with salt and pepper to taste. Simmer over low heat for 20 to 35 minutes.

Serve garnished with cheese, tortilla chips, sour cream, and green onion as desired.

Recipe created by Amber Pankonin, Registered Dietitian, StirList, Lincoln, Nebraska