High Protein Chicken Tortilla Soup Recipe
This High Protein Chicken Tortilla Soup layers browned chicken thighs, black beans, and a protein-boosted homemade broth into a Southwestern dinner that reheats beautifully. Finished with crispy tortilla strips, fresh pico de gallo, and two cheeses, it delivers about 31 grams of protein a bowl without sacrificing flavor.
Ingredients
For the Soup
- 2 tablespoons avocado oil
- 2 pounds boneless skinless chicken thighs
- kosher salt and freshly ground black pepper
- 1 cup yellow onion diced
- 1 cup green bell pepper diced
- 1 jalapeño seeded and minced
- 4 cloves garlic minced
- 2 teaspoons ground cumin
- 2 teaspoons chili powder
- 1 teaspoon smoked paprika
- 28 ounce canned fire-roasted crushed tomatoes
- 15 ounce canned black beans drained and rinsed
- 1 cup frozen corn
- 5 cups High-protein chicken broth
- Juice of 1 lime
- ¼ cup fresh cilantro chopped
Quick Pico de Gallo
- 2 Roma tomatoes diced
- ¼ cup red onion finely diced
- 1 jalapeño seeded and finely minced
- ¼ cup fresh cilantro chopped
- juice of ½ lime
- ¼ teaspoon kosher salt
Crispy Tortilla Strips
- 4 corn tortillas
- neutral oil for frying
- pinch kosher salt
For Garnishing Each Bowl
- 2 tablespoons Monterey Jack cheese shredded
- 1 tablespoon Cotija cheese crumbled
- Pico de gallo
- Crispy tortilla strips
- avocado diced
- lime wedges
- extra chopped cilantro
Instructions
- Season the chicken thighs with salt and pepper.
- Heat the avocado oil in a large Dutch oven over medium-high heat and brown the chicken for 3 to 4 minutes per side, then transfer to a plate.
- Cook the onion in the same pot for about 5 minutes until softened.
- Add the green bell pepper and jalapeño and cook for 2 to 3 minutes, leaving the peppers slightly crisp.
- Stir in the garlic, cumin, chili powder, and smoked paprika and cook for 30 seconds until fragrant.
- Pour in the fire-roasted tomatoes, broth, black beans, and corn, then return the chicken to the pot and bring to a gentle simmer.
- Simmer covered for 30 minutes, then simmer uncovered for another 10 to 15 minutes.
- Mash some of the black beans against the side of the pot to lightly thicken the broth, leaving plenty whole for texture.
- Stir in the lime juice and cilantro.
- Combine the pico de gallo ingredients in a bowl and let stand for 10 minutes.
- Slice the tortillas into thin strips and fry in 350°F oil for 1 to 2 minutes until crisp, then drain and lightly salt.
- Ladle about 2 cups of soup into bowls and top with Monterey Jack, Cotija, pico de gallo, tortilla strips, avocado, cilantro, and a squeeze of fresh lime.
Notes
Recipe Card Tips
- Mash the beans in stages and taste as you go. Too much mashing turns the soup thick and porridge-like instead of hearty.
- Fry the tortilla strips right before serving. They lose their crunch fast once they hit the hot broth, so don't fry them too far ahead.
- If you're meal prepping, store the soup and toppings separately. Adding avocado and tortilla strips ahead of time turns them soggy by the time you reheat.
Nutrition
Serving: 1.5cupCalories: 228kcalCarbohydrates: 22gProtein: 31gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 77mgSodium: 783mgPotassium: 664mgFiber: 6gSugar: 5gVitamin A: 588IUVitamin C: 21mgCalcium: 86mgIron: 3mg
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed.
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