Go Back

30-Minute High-Protein Chicken Tortilla Soup

A protein-first tortilla soup in 30 minutes: shredded rotisserie chicken, black beans, and corn in a smoky tomato broth with crispy tortilla strips — about 35g protein per serving (estimated).
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 servings
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1 medium yellow onion diced
  • 1 jalapeno seeded and minced; leave seeds for heat
  • 3 cloves garlic minced
  • 2 tbsp tomato paste
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tsp kosher salt plus more to taste
  • 1 28 oz can fire-roasted diced tomatoes
  • 6 cups low-sodium chicken broth
  • 4 cups shredded cooked chicken from 1 rotisserie chicken
  • 1 15 oz can black beans drained and rinsed
  • 1 cup frozen corn kernels
  • 2 limes juiced, plus wedges for serving
  • 0.25 cup fresh cilantro chopped, plus more for serving
Crispy tortilla strips
  • 6 corn tortillas cut into thin strips
  • 1 tbsp olive oil
  • 0.5 tsp kosher salt
For serving
  • diced avocado
  • shredded Monterey Jack
  • Greek yogurt or sour cream
  • sliced radishes optional

Equipment

  • Large Dutch oven or heavy pot (5-qt+)
  • Rimmed baking sheet

Method
 

  1. Heat the oven to 400°F. Toss the tortilla strips with olive oil and salt on a baking sheet. Bake 8-10 minutes, until golden and crisp, shaking once halfway. Set aside.
  2. Meanwhile, heat the olive oil in a Dutch oven over medium-high heat. Add the onion and jalapeno; cook 4-5 minutes until softened. Stir in the garlic, tomato paste, chili powder, cumin, smoked paprika, oregano, and salt; cook 1 minute, until the tomato paste darkens slightly.
  3. Pour in the fire-roasted tomatoes and chicken broth, scraping up any browned bits. Bring to a boil.
  4. Reduce to a steady simmer and cook 15 minutes, until the flavors meld and the broth tastes smoky and rich. Taste and adjust salt.
  5. Stir in the shredded chicken, black beans, and corn. Simmer 4-5 minutes, until everything is heated through. Stir in the lime juice and cilantro. The soup should be steaming and the chicken heated to 165°F.
  6. Ladle into bowls and top with crispy tortilla strips, avocado, cheese, a spoonful of Greek yogurt, and extra cilantro and lime.

Notes

Food safety: soup must reach a full simmer; chicken heated to 165°F. Refrigerate within 2 hours; 4 days fridge / 3 months freezer (toppings separate). Protein ~35g/serving estimated from USDA FoodData Central; not lab-tested.