High Protein Chicken Tortilla Soup with 31 grams of protein

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This High Protein Chicken Tortilla Soup is the dinner I reach for when I want something hearty without babysitting the stove all night. It’s built on my famous homemade high-protein chicken broth, so you get real Southwestern flavor and an unbelievable 31 grams of protein in every bowl.

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I lived in Austin, Texas for 20 years so I know my way around a chicken tortilla soup. This one is my favorite. It’s thick, rich, chunky, and every spoonful is delicious.

I make this on Sunday and eat off it most of the week. The chicken browns first, then simmers low in that broth until it practically falls apart, and mashing part of the beans helps thicken the soup without a single spoonful of flour. It’s the kind of dinner that reheats better than it started, which makes it a solid pick for anyone trying to eat well on a weeknight without much effort.

Chef Jenn’s Take on High Protein Chicken Tortilla Soup

Most tortilla soups fall into one of two traps. Either they’re thin and watery, or they lean so hard into “healthy” that they lose the depth that makes tortilla soup worth making in the first place. Neither is the goal here.

Browning the chicken before it hits the pot builds a base layer of flavor the broth alone can’t give you, and mashing just some of the black beans against the side of the pot thickens the soup naturally while keeping plenty of texture. Combined with a broth built specifically to carry more protein, this version tastes like tortilla soup that happens to be good for you.

What You’ll Love About High Protein Chicken Tortilla Soup

• It reheats better than it started, which makes it one of the few soups I actually plan to have leftovers of.
• The toppings bar (cheese, avocado, pico, crispy tortilla strips) means everyone customizes their own bowl, so pickier eaters at the table still get something they’ll eat.
• Between the chicken, beans, and broth, you’re looking at roughly 31 grams of protein a bowl, without it tasting like a protein shake in soup form.

Ingredients

For the Soup

• Chicken thighs – Skip boneless, skinless breasts if you can. Thighs hold up better through the simmer and stay juicier.
• Yellow onion – White or sweet onion works as a swap.
• Green bell pepper – Poblano works if you want a little more depth and mild heat.
• Jalapeño – Leave the seeds and ribs in if you want more heat, or swap in a milder chile if you’re feeding spice-sensitive eaters.
• Garlic – Fresh only; jarlic simply doesn’t have enough flavor for this robust soup.
• Ground cumin, chili powder, smoked paprika – Standard pantry spices. Check that yours aren’t stale, since this soup leans on them for most of its flavor.
• Fire-roasted crushed tomatoes – Regular crushed tomatoes work in a pinch. You’ll lose some of the smoky background note, so add an extra pinch of smoked paprika if you swap.
• Black beans – Pinto beans work as a swap if that’s what’s in your pantry.
• Frozen corn – Fresh corn off the cob works too when it’s in season.
• High-protein chicken broth – Regular chicken stock works if that’s what you have, but you’ll lose some of the added protein and depth this version is built around.
• Lime juice – Bottled works in a pinch, but fresh lime brightens the broth more.
• Cilantro – Skip it if you’re in the “cilantro tastes like soap” camp. Fresh parsley is a fine substitute for color, minus the citrusy kick.

Quick Pico de Gallo

• Roma tomatoes – Any firm, ripe tomato works. Avoid very juicy varieties, since they’ll water down the pico.
• Red onion – White onion works as a swap if red is too sharp for you.
• Jalapeño – Leave the seeds and ribs in if you want more heat, or swap in a milder chile if you’re feeding spice-sensitive eaters.
• Cilantro – Skip it if you’re in the “cilantro tastes like soap” camp. Fresh parsley is a fine substitute for color, minus the citrusy kick.

Crispy Tortilla Strips

• Corn tortillas – Don’t sub flour tortillas here. Corn is what crisps up properly for the topping.
• Neutral oil – Any high-heat oil works. Avoid olive oil, since it smokes before the strips crisp up.

For Garnishing Each Bowl

• Monterey Jack and Cotija cheese – A milder melting cheese and a saltier crumbly one. Feel free to swap in whatever similar cheeses you already have on hand.
• Avocado – Dice it just before serving so it doesn’t brown.
• Lime wedges – Fresh only, this is a garnish moment, no shortcuts needed.

How To Make High Protein Chicken Tortilla Soup

Scroll down for the full recipe card with exact measurements and printable instructions.

Season the chicken thighs with salt and pepper, then brown them in a hot Dutch oven for a few minutes per side. You’re not cooking them through here, just building color and flavor before they finish in the broth.

Cook the onion until softened, then add the bell pepper and jalapeño. Keep the peppers slightly crisp rather than cooking them fully soft. They’ll continue softening once the soup simmers.

Stir in the garlic and spices and let them toast for about 30 seconds. This short toast wakes up the cumin and chili powder before the liquid goes in.

Add the tomatoes, broth, beans, corn, and the browned chicken, then bring everything to a gentle simmer. Cover and let it simmer for 30 minutes, then uncover for another 10 to 15 minutes so the broth reduces slightly and concentrates in flavor.

Mash some of the beans against the side of the pot. This thickens the broth naturally while leaving plenty of beans whole for texture.

Stir in the lime juice and cilantro right before serving to keep their flavor fresh instead of dulled by the heat.

While the soup simmers, make a quick pico de gallo and let it sit for about 10 minutes so the flavors meld. Fry the tortilla strips in hot oil until crisp, then drain and salt them immediately.

Ladle the soup into bowls and top with cheese, pico de gallo, tortilla strips, avocado, and a squeeze of lime.

Make It A Meal

I like keeping the sides light since the soup itself is hearty. A scoop of Tropical Mango Guacamole with tortilla chips on the side leans into the same Southwestern flavors without competing with the soup. For something with a little crunch, my Classic Black Bean & Corn Salad pairs naturally since it shares half its ingredient list with this soup already.

If you want something sweet to finish the meal, my Chocolate Chip Skillet Cookie is an easy one to have going in the oven while the soup simmers.

Storage

Store leftover soup in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or in the microwave, adding a splash of broth or water if it’s thickened too much overnight. Keep toppings separate and add them fresh at serving time, since tortilla strips and avocado don’t hold up well once stored.

Frequently Asked Questions