High Protein Chicken Tortilla Soup (43g Protein)

This high protein chicken tortilla soup is a brothy, tomato-forward dinner with shredded chicken, black beans, pinto beans, corn, fire-roasted tomatoes, lime, and crisp corn tortilla strips. The recipe makes six generous bowls with an estimated 43 grams of protein per serving, so it works as a full meal rather than a light starter.

The method stays practical for a weeknight: crisp the tortilla strips in the same Dutch oven, build the soup base, simmer the chicken directly in the broth, then shred it and return it to the pot. The result is lighter than chili but still substantial. For more everyday meal ideas built around lean meat, dairy, beans, and other protein-rich staples, see our high protein foods guide.

Why You’ll Love This High Protein Chicken Tortilla Soup

• About 43 grams of protein per serving from chicken breast, black beans, pinto beans, corn, broth, and corn tortillas.
• One Dutch oven handles both the crispy tortilla strips and the soup, so cleanup stays manageable.
• Fire-roasted tomatoes, cumin, chili powder, smoked paprika, jalapeño, lime, and cilantro create a bold broth without a seasoning packet.
• The soup is brothy rather than creamy, which keeps it distinct from white chicken chili.
• Black beans and corn add fiber and texture without making the pot as thick as taco soup or chili.
• The base freezes well when avocado, yogurt, cheese, and tortilla strips are added only after reheating.
• The heat level is easy to adjust by changing the jalapeño and cayenne rather than rebuilding the whole recipe.

What Makes This Chicken Tortilla Soup High in Protein?

One and three-quarter pounds of boneless skinless chicken breast provide most of the protein. Dividing that amount among six bowls gives each serving a generous portion of shredded chicken without needing protein powder, collagen, or a dairy-based thickener. Black beans add another layer of protein and fiber, while the broth and corn contribute smaller amounts.

That protein strategy also keeps the soup recognizable as chicken tortilla soup. The broth stays loose enough for tortilla strips to soften at the edges while still leaving visible chicken, beans, corn, and tomatoes in each spoonful. If you prefer a thicker, turkey-based bowl, our high protein taco soup uses ground turkey plus two kinds of beans for a different texture.

Ingredients You’ll Need

Chicken Breast

Use 1 3/4 pounds of boneless skinless chicken breast. The breasts simmer directly in the seasoned broth, which keeps the method simple and gives the broth more chicken flavor. Choose pieces of similar thickness when possible so they finish cooking at roughly the same time.

Corn Tortillas

Six small corn tortillas become the crisp topping. Cut them into thin strips and toast them in a small amount of oil before you start the soup. Keeping the strips separate until serving preserves their crunch. If gluten matters, check the tortilla label and other packaged ingredients rather than assuming every corn tortilla is produced without cross-contact.

Black Beans, Pinto Beans, and Corn

Use one 15-ounce can each of black beans and pinto beans, drained and rinsed. The two beans add body, fiber, and extra protein while the six cups of broth keep the texture looser than chili. One and a half cups of corn add sweetness that balances the tomato, jalapeño, chili powder, and lime.

Fire-Roasted Tomatoes and Broth

A 28-ounce can of fire-roasted diced tomatoes gives the broth smoky tomato flavor without needing to roast fresh tomatoes. Six cups of reduced-sodium chicken broth keep the soup spoonable. Because sodium varies widely among broths and canned products, taste before adding extra salt near the end.

Peppers, Aromatics, and Spices

Yellow onion, red bell pepper, jalapeño, and garlic form the aromatic base. Chili powder and cumin supply the familiar tortilla-soup profile, while smoked paprika adds depth and dried oregano rounds out the broth. A small pinch of cayenne is optional if you want more heat.

Lime, Cilantro, and Toppings

Fresh lime juice and cilantro go in after the pot comes off the heat so their flavor stays bright. For serving, avocado, plain Greek yogurt, shredded cheddar, extra cilantro, sliced jalapeño, and lime wedges all work well. The nutrition estimate below covers the soup and tortilla strips but does not include optional toppings.

High Protein Chicken Tortilla Soup

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Print Recipe

A brothy, tomato-forward chicken tortilla soup with shredded chicken breast, black beans, pinto beans, corn, fire-roasted tomatoes, lime, cilantro, and crisp corn tortilla strips. Each of six servings provides an estimated 43 grams of protein.

• Total Time: 50 minutes
• Yield: 6 servings

Ingredients

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• 6 small (6-inch) corn tortillas, cut into thin strips
• 2 tablespoons olive oil, divided
• 1 medium yellow onion, diced
• 1 medium red bell pepper, diced
• 1 jalapeño, seeded and finely diced
• 4 garlic cloves, minced
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon ground black pepper
• 1/8 teaspoon cayenne pepper, optional
• 1 can (28 ounces) fire-roasted diced tomatoes with juices
• 1 can (15 ounces) low-sodium black beans, drained and rinsed
• 1 can (15 ounces) low-sodium pinto beans, drained and rinsed
• 1 1/2 cups frozen or drained canned corn
• 6 cups reduced-sodium chicken broth labeled gluten-free when needed
• 1 3/4 pounds (794 g) boneless skinless chicken breasts
• 3 tablespoons fresh lime juice, plus more to taste
• 1/2 cup chopped fresh cilantro
• 1/2 teaspoon fine salt, plus more only if needed
• Optional toppings: diced avocado, plain Greek yogurt, shredded cheddar, sliced jalapeño, extra cilantro, and lime wedges

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Instructions

1. Stack the corn tortillas and cut them into thin strips. Heat 1 tablespoon olive oil in a large Dutch oven over medium heat. Crisp the tortilla strips in two batches for 2 to 3 minutes per batch, turning often, until lightly golden. Transfer to a plate.
2. Add the remaining 1 tablespoon olive oil to the same pot. Add the onion, red bell pepper, and jalapeño. Cook for 5 to 6 minutes, stirring occasionally, until the onion is translucent and the peppers begin to soften.
3. Add the garlic and cook for 30 seconds. Stir in the chili powder, cumin, smoked paprika, oregano, black pepper, and optional cayenne. Cook for another 30 seconds while stirring constantly.
4. Add the fire-roasted tomatoes, black beans, pinto beans, corn, and chicken broth. Stir well, then nestle the chicken breasts into the liquid.
5. Bring to a gentle boil, reduce the heat, partially cover, and simmer for 18 to 24 minutes, or until the thickest part of the chicken reaches 165°F on an instant-read thermometer.
6. Transfer the chicken to a clean cutting board. Rest for 3 to 5 minutes, shred with two forks, then return the chicken to the soup. Simmer uncovered for 3 to 5 minutes.
7. Remove the pot from the heat. Stir in the lime juice and cilantro. Taste, then add the salt only if needed. Add more lime juice to taste.
8. Divide into 6 bowls. Top each serving with crisp tortilla strips and any optional toppings just before eating.

Notes

• Nutrition is estimated for one-sixth of the base soup plus the tortilla strips and does not include optional avocado, Greek yogurt, cheddar, or other toppings.
• The estimate assumes boneless skinless chicken breast, low-sodium black beans and pinto beans, reduced-sodium chicken broth, and six 6-inch corn tortillas.
• For a gluten-free result, verify the labels on corn tortillas, broth, spices, and canned products when gluten cross-contact matters.
• Cook chicken to a safe minimum internal temperature of 165°F as measured with a food thermometer.
• Store tortilla strips separately from the soup so they stay crisp.
• Refrigerate cooked soup promptly and use within 3 to 4 days, or freeze for 2 to 3 months for best quality. Reheat leftovers to 165°F.

• Author: Adam Moretti
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Category: Dinner
• Method: Stovetop
• Cuisine: Mexican-Inspired
• Diet: Gluten Free

How to Make High Protein Chicken Tortilla Soup

1. Crisp the Tortilla Strips

Stack the corn tortillas, cut them into narrow strips, and heat 1 tablespoon olive oil in a Dutch oven over medium heat. Add the strips in two batches so they are not crowded. Cook for 2 to 3 minutes per batch, turning often, until crisp and lightly golden. Transfer them to a plate and set them aside. They will continue crisping as they cool.

2. Soften the Vegetables

Add the remaining tablespoon of olive oil to the same pot. Add the onion, red bell pepper, and jalapeño. Cook for 5 to 6 minutes, stirring occasionally, until the onion is translucent and the peppers begin to soften. Add the garlic and cook for about 30 seconds, just until fragrant.

3. Bloom the Spices

Stir in the chili powder, cumin, smoked paprika, oregano, black pepper, and optional cayenne. Cook for 30 seconds while stirring constantly. Brief contact with the hot oil helps the spices become more aromatic, but do not let the garlic or chili powder scorch.

4. Build the Broth and Simmer the Chicken

Add the fire-roasted tomatoes, black beans, pinto beans, corn, and chicken broth. Stir, then nestle the chicken breasts into the liquid. Bring the pot to a gentle boil, reduce the heat, cover partially, and simmer for 18 to 24 minutes. Cooking time depends on the thickness of the chicken.

Check the thickest part of the chicken with an instant-read thermometer. The USDA lists 165°F as the safe minimum internal temperature for poultry. See the USDA safe minimum internal temperature chart for the official guidance.

5. Shred the Chicken

Transfer the cooked chicken to a clean cutting board and let it rest for a few minutes. Shred it with two forks or slice it thinly across the grain. Return all of the chicken to the pot and simmer uncovered for another 3 to 5 minutes so the meat absorbs the broth.

6. Finish with Lime and Cilantro

Remove the pot from the heat. Stir in the lime juice and chopped cilantro. Taste before adding more salt because the broth, beans, and tortillas already contribute sodium. If the soup tastes flat, add another teaspoon or two of lime juice before adding extra salt.

7. Add the Tortilla Strips at the Table

Divide the soup among six bowls and add the crisp tortilla strips just before serving. Add avocado, Greek yogurt, cheddar, jalapeño, cilantro, or lime only after portioning. Keeping the strips out of the pot prevents them from dissolving into the broth during storage.

How to Know the Soup Is Done

The broth should be red-orange and lightly thickened by the tomatoes and bean starch, but it should still move easily when you stir the pot. The chicken should shred without resistance once it has reached a safe internal temperature. The corn should be hot and tender, and the black beans should remain intact rather than breaking down into a paste.

The tortilla strips are ready when the edges are crisp and lightly browned. They do not need to become dark. If they are still flexible after cooling for a minute, return them to the pot for another 30 to 60 seconds before starting the soup base.

Troubleshooting

The Broth Is Too Thin

Simmer the soup uncovered for 5 to 10 minutes after the shredded chicken goes back into the pot. You can also mash about 1/2 cup of black beans against the side of the pot and stir them into the broth. Avoid adding flour unless you specifically want a thicker, chili-like texture.

The Broth Is Too Thick

Add warm chicken broth or water 1/4 cup at a time until the soup reaches the consistency you want. This is especially useful after refrigeration because beans and shredded chicken continue absorbing liquid while the soup sits.

The Soup Tastes Flat

Add lime juice first, then taste again. Acid often brings the tomato, cumin, chile, and chicken flavors back into balance without increasing sodium. If it still needs more flavor, add a pinch of salt or a little extra cumin and chili powder, then simmer for a few minutes.

The Chicken Turned Dry

The most common cause is simmering the chicken too long after it has already reached 165°F. Remove the breasts as soon as they are safely cooked, shred them, and return the meat only for the short final simmer. Chicken thighs can tolerate longer cooking, but they will change the nutrition estimate and flavor.

Variations and Substitutions

Use Rotisserie Chicken

For a faster version, use about 5 cups of cooked shredded chicken. Build the broth without raw chicken, simmer the vegetables and beans for 15 minutes, then stir in the cooked chicken for the final 5 minutes. Because rotisserie chicken can be salty, use low-sodium broth and taste before adding salt.

Make It Creamier

For a creamy finish, stir 1/2 to 1 cup plain Greek yogurt into individual bowls rather than directly into the boiling pot. This prevents curdling and lets each person control the richness. It also raises the protein, calories, and sodium, so the base nutrition numbers no longer apply exactly.

Make It Spicier or Milder

For a milder soup, remove the jalapeño seeds and omit the cayenne. For more heat, keep some jalapeño seeds or add extra cayenne in small amounts. Hot sauce can be served at the table so the base pot stays family-friendly.

Use Chicken Thighs

Boneless skinless chicken thighs work if you prefer darker meat. They usually stay juicy during simmering and bring a richer flavor, but they contain more fat than chicken breast. Use the same thermometer target of 165°F and recalculate nutrition if the exact values matter to you.

What to Serve with Chicken Tortilla Soup

Because the base recipe already contains chicken, beans, corn, and tortillas, it can stand alone as a complete bowl. A simple cabbage slaw, chopped green salad, or roasted vegetables can add crunch without competing with the soup. Keep heavy sides small if you plan to use avocado, cheese, or Greek yogurt as toppings.

If you are comparing cozy high-protein soups, our high protein white chicken chili is creamier and uses white beans and Greek yogurt, while our high protein butternut squash soup is a vegetarian option built with red lentils and cottage cheese.

Make-Ahead, Storage, and Freezing

For meal prep, cool the soup promptly and store it in shallow covered containers. Keep the tortilla strips and fresh toppings in separate containers so they do not become soggy. The FoodSafety.gov cold storage chart lists soups and stews for 3 to 4 days in the refrigerator and 2 to 3 months in the freezer for best quality.

Reheat only the portion you plan to eat. Add a splash of broth or water if the soup has thickened in the refrigerator. Heat leftovers to 165°F, then add fresh tortilla strips and toppings. If freezing, leave avocado, yogurt, cheese, cilantro, and tortilla strips out of the container and add them after reheating.

FAQs about High Protein Chicken Tortilla Soup

How much protein is in high protein chicken tortilla soup?

This recipe provides an estimated 43 grams of protein per serving when the pot is divided into six equal portions. Most of the protein comes from the 1 3/4 pounds of chicken breast, with additional protein from black beans, pinto beans, corn, broth, and corn tortillas. Optional cheese or Greek yogurt will increase the total.

Can I make this soup in a slow cooker?

Yes, but the method changes. Skip the tortilla-strip step until serving, place the soup ingredients and raw chicken in the slow cooker, and cook until the chicken reaches 165°F and shreds easily. Shred the chicken, return it to the cooker, then add lime and cilantro at the end. Follow your slow cooker manufacturer’s guidance for timing and filling level.

Can I use canned chicken?

You can, although the flavor and texture are different. Drain the canned chicken well and add it during the final 5 minutes so it heats through without becoming stringy. Check the sodium on the can because canned chicken may require less added salt in the soup.

Is chicken tortilla soup gluten free?

This version can be gluten free when the corn tortillas, chicken broth, canned ingredients, and spices are labeled gluten free as needed. Manufacturing and cross-contact practices vary, so anyone who needs strict gluten avoidance should verify each packaged ingredient rather than relying only on the ingredient name.

Can I freeze the tortilla strips with the soup?

No. Freeze the soup without the strips. Tortilla strips absorb moisture and become soft when stored in liquid. Make or open a fresh batch when you reheat the soup so you keep the contrast between crisp topping and warm broth.

What is the difference between tortilla soup and taco soup?

Tortilla soup is usually more broth-forward and is defined by the corn-tortilla component, while taco soup is often thicker and built around ground meat, beans, tomatoes, corn, and taco-seasoning flavors. This recipe uses shredded chicken and crisp tortilla strips, while our taco soup uses ground turkey and a thicker bean-and-tomato base.

Final Tips

For the best high protein chicken tortilla soup, keep the broth flavorful but not overly salty, use a thermometer instead of guessing when the chicken is done, and add lime and cilantro after cooking. Most importantly, keep the tortilla strips separate until serving so the bowl has both tender soup and real crunch.

The recipe is flexible enough for meal prep but specific enough to reproduce: 1 3/4 pounds of chicken breast, black beans, pinto beans, corn, fire-roasted tomatoes, six cups of broth, and six corn tortillas make six hearty servings. Once the soup is portioned, toppings can be customized without changing the base pot for everyone else.