This healthy chicken tortilla soup comes together in the slow cooker for an ultra-easy and flavor-packed family-friendly meal I know everyone will love. It’s amazing for meal prep, freezer-friendly, and definitely a recipe you’ll want to add to your regular menu rotation! {Gluten-free & Dairy-free}
Table of Contents
Healthy Chicken Tortilla Soup
Elysia’s Recipe Recap
We’re in slow cooker season right now, and I couldn’t be happier about it! The dietitian and mom in me are always hunting for high-protein soups that are nutritious enough to feel good about and realistic enough that I’ll actually make them on a Tuesday!
This healthy chicken tortilla soup recipe is a high-protein, gluten-free, dairy-free crockpot meal built on lean chicken, black beans, and smoky chipotle, with just 15 minutes of hands-on prep. I’ve tested it countless times to land on a version with flavor depth but mild enough for my kids. It’s also become one of my go-to soups for meal prep since the leftovers taste even better, so I always make sure to double the batch!
Top it up with some tortilla chips and cilantro for a complete meal-in-a-bowl!
For more healthy chicken soup recipes, check out this Healthy Homemade Chicken Noodle Soup, Crockpot Creamy Chicken Enchilada Soup and Salsa Verde White Chicken Chili!
Before You Get Started:
After making this recipe more times than I can count, here’s what actually makes the biggest difference:
- Sauté the vegetables first. You technically can skip this and dump everything in raw, but a few minutes of cooking the onion, pepper, and garlic first builds a noticeably richer, deeper broth.
- Start with less chipotle. Chipotle peppers vary a lot in heat. I start with one, then taste after shredding the chicken before deciding whether it needs another. It’s much easier to add more heat than to take it away.
- Use low-sodium ingredients. Toppings like tortilla chips and shredded cheese already bring salt to the bowl, so starting with low-sodium broth and reduced-sodium beans keeps the overall dish balanced instead of overly salty.
- Don’t overcook the chicken. Chicken breast stays tender in the slow cooker, but leaving it on “Keep Warm” for hours after it’s done can dry it out. Once it’s cooked through, shred it and either serve or refrigerate.
- Add lime juice right before serving. A squeeze of fresh lime brightens the rich tomato broth and pulls all the other flavors together. It’s a small step that makes a real difference.
- Store toppings separately. If you’re planning on leftovers, keep the soup and toppings apart so tortilla strips stay crisp and avocado or cilantro don’t get soggy sitting in the fridge.
Ingredient Notes
- Chicken: Lean chicken breast keeps this soup high in protein and turns tender after hours in the slow cooker. Boneless chicken thighs work beautifully here too.
- Black beans and corn: Beans add both protein and fiber and make the soup extra hearty. I like to use no-salt or reduced-sodium canned black beans. Fresh, frozen, or canned all work.
- Onion, garlic, and red bell pepper: Taking a few minutes to sauté them before they go into the slow cooker adds noticeably more depth than dumping them in raw.
- Fire-roasted diced tomatoes and canned tomato sauce: For that extra smokiness. I sometimes use Rotel tomatoes with green chiles, too. Use whatever type of tomato sauce you have. Sometimes I even use marinara sauce!
- Low-sodium chicken broth: Starting with low-sodium broth lets you control the final salt level instead of having it decided for you.
- Chipotle in adobo sauce: Crucial for that smoky flavor and heat. A little goes a long way, so be careful not to overdo it (unless you want to overdo it).
- Ground cumin and dried oregano: Warm, earthy, and savory. For a spicier soup, add some chili powder, paprika, onion powder, and cayenne or red pepper flakes.
Featured Comment
“Amazing soup recipe! We ate it for THREE dinners in a row because we all loved it so much and wanted more, even my 9yr old and 13yr old. Ate it with some shredded cheddar, sour cream, and crunched up tortilla chips. Will def make it again!! Delicious!!” – Becka
How to Make Healthy Crockpot Chicken Tortilla Soup
You’ll need to start on the stovetop just to get the veggies ready, unless your slow cooker has a sauté function. We love this slow cooker because it does all the things, so no need to dirty multiple pots and pans.
- Sauté the veggies. Heat a non-stick skillet over medium heat with a little oil and add the onion and red pepper, stirring until soft, about 3 minutes. Then, add the garlic and cook for another 30 seconds.
- Add everything to the crockpot. Transfer the sautéed vegetables to the slow cooker, then add the fire-roasted tomatoes, tomato sauce, chicken broth, black beans, corn, cumin, oregano, chipotle peppers in adobo, and any additional spices. Give it a good stir.
- Add the chicken. Nestle the chicken breasts into the broth so they’re mostly submerged. This helps them cook evenly and stay moist as they slowly absorb the flavor around them.
- Slow cook. Cover and cook on LOW for 6–8 hours or HIGH for 3–4 hours, until the chicken shreds easily with two forks.
- Shred, season, and serve. Season to taste and then ladle the soup into bowls and add your favorite toppings. In my house, that’s almost always fresh cilantro, avocado, baked tortilla strips, and a generous squeeze of lime.
How to Make Homemade Tortilla Strips
Homemade tortilla strips are one of my favorite toppings because they’re lower in calories than fried strips and only take a few minutes.
You’ll need: corn or whole wheat tortillas, olive oil, salt, and optional seasonings like garlic powder, paprika, or chili powder.
Instructions:
- Preheat your oven to 350°F
- Cut tortillas into thin strips, about 1/2 inch wide
- Spread in a single layer on a baking sheet
- Lightly brush or spray with olive oil, then sprinkle with salt and desired seasonings
- Bake for 10-12 minutes, stirring halfway, until golden and crispy
Sprinkle them over the soup or serve on the side for dipping.
Scroll to the recipe card below for the full printable recipe!
Recipe Variations
- Use rotisserie chicken. Short on time? Skip cooking raw chicken and stir shredded rotisserie chicken in during the last 20–30 minutes of cooking.
- Make it even higher in protein. For a higher-protein chicken tortilla soup, add extra shredded chicken or an additional breast. The beans already provide protein and fiber, so this is one of the easier soups to bulk up nutritionally without much extra effort.
- Swap the beans. Black beans are traditional, but pinto, white, or kidney beans all work well.
- Add extra vegetables. Try zucchini, celery, carrots, diced sweet potatoes, or spinach stirred in at the end.
- Make it vegetarian. Skip the chicken, use vegetable broth, and add an extra can of beans for protein and heartiness.
- Keep it dairy-free. The base is naturally dairy-free, so choose dairy-free toppings or skip the cheese and sour cream.
- Control the spice. For a milder pot, reduce the chipotle and skip the cayenne or red pepper flakes. For more heat, stir in extra chipotle peppers, diced jalapeños, hot sauce, or chili powder.
- To make on the stove: Cook the onions, pepper and garlic in a large saucepan over medium-high heat. Add the rest of the ingredients to the pot, including the chicken breasts. Bring the mixture to a boil and allow to simmer for 20-25 minutes, or until chicken is cooked through. Remove chicken breasts from the pot and shred with two forks. Add the shredded chicken back to the saucepan and stir. Serve immediately or save for later!
Optional Toppings
Set toppings out on the table and let everyone build their own bowl. It’s the easiest way to make one pot work for a whole family of different tastes!
- Fresh: chopped cilantro, lime wedges, diced avocado, sliced green onions, diced tomatoes, guacamole without tomatoes
- Crunchy: homemade baked tortilla strips, crushed tortilla chips, thinly sliced radishes, pepitas
- Creamy (if not dairy-free): plain Greek yogurt, sour cream, shredded cheddar, Monterey Jack, crumbled cotija
- For heat: sliced jalapeños, extra chipotle peppers, hot sauce, crushed red pepper flakes
What to Serve with Chicken Tortilla Soup
The beauty of a dish like this is that it can be a complete meal on its own, or you can pair it with some rice or quinoa to absorb the broth.
We often like to serve it with some sort of refreshing salad on the side, like this cilantro lime slaw or tossed salad for some extra vegetables.
Make Ahead, Storage, and Freezing
Chicken tortilla soup meal prep is the best because the flavors get even better the next day. I often make a big batch on Sunday for easy lunches throughout the week. Store the cooled soup in airtight containers, keeping toppings like avocado and tortilla strips separate until serving.
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze cooled soup (without toppings) in freezer-safe containers for up to 3 months.
- To reheat: Warm on the stovetop or in the microwave. If frozen, thaw overnight in the refrigerator or partially defrost in the microwave before reheating.
More Healthy Chicken Recipes
- Chicken Potato Soup (No Cream)
- Authentic Mexican Chicken Fajitas
- Salsa Chicken with Cream Cheese
- Slow Cooker Buffalo Chicken Chili
- High Protein Chicken Enchiladas
Did you make this recipe? Scroll down to leave a star rating and review!
Healthy Slow Cooker Chicken Tortilla Soup
Video
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 red pepper, diced
- 4 garlic cloves, minced
- 3 cups no salt-added chicken broth
- 1 14.5 ounce can fire-roasted tomatoes
- 1 cup tomato sauce
- 2 14.5 ounce cans no salt-added black beans, drained and rinsed
- 2 cups frozen corn kernels
- 1 teaspoon cumin
- 1/2 teaspoon oregano
- 2-3 teaspoons chopped chipotle peppers in adobo sauce
- 1 pound boneless skinless chicken breasts
- Salt and pepper, to taste
Optional Toppings:
- Cilantro
- Avocado
- Chopped green onion
- Homemade tortilla strips
- Crushed tortilla chips
- Sour cream or Greek yogurt
- Cheese
Instructions
- In a medium non-stick skillet, heat oil over medium heat. Or if you have a saute function on your slow cooker, place the oil directly in the slow cooker.
- Add the onion, red pepper and garlic, stirring until soft, about 3 minutes. Add to the slow cooker (if you didn’t cook it directly in the slow cooker).
- Next, add the broth, fire-roasted tomatoes, tomato sauce, black beans, corn, cumin, and oregano, and chipotles in adobe sauce. Stir the mixture until combined.
- Add the chicken breasts to the slow cooker, making sure that they’re fully covered in the liquid.
- Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
- Remove the chicken breast and shred it with two forks. Return to the slow cooker. Season with salt and pepper, to taste.
- Serve immediately or keep slow cooker on the warm setting until ready to serve. Top with desired toppings.
Notes
- Customize it: For a totally customizable option, set up a toppings bar so that the family and/or guests can adapt the soup according to their personal taste preferences! Some great topping ideas include shredded cheese, avocado, cilantro, limes, jalapeno peppers, tortilla chips, sour cream or Greek yogurt.
- Save time: For a super convenient option, use shredded rotisserie chicken, canned beans and canned or frozen corn to cut down on cooking time.
- Season according to personal tastes: If you want it more spicy, add some more chipotle peppers or some red pepper flakes or jalapeno peppers. Also, depending on the type of broth and tomato sauce you use, you may need to add additional salt and pepper.
- This chicken tortilla soup will last in the fridge for up to four days.
- To freeze, allow the soup to fully cool. Pack the soup in freezer-friendly air-tight containers and place in the freezer for up to 3 months.
Nutrition
This recipe was originally posted in October 2021 and was updated November 2022 to include more helpful tips and photos. The text, formatting and some photos were updated again in January and August 2026.
HI! This recipe was UHMAZING!! Im just curious as to the serving size. is it a cup or 2 cups? I run an online weight loss program and we are trying to track the calories . Thanks!
Yay!! So happy you enjoyed the recipe! I haven’t measured out a serving exactly, but it would be around 1.5 cups. Hope that helps! All the best with your program :)