This high protein chicken taco soup is a hearty one-pot meal perfect for busy weeknights. It combines lean protein with nutrient-dense vegetables to create a filling and balanced dinner.
List of ingredients
- 1 teaspoon olive oil – for sautéing aromatics.
- 1 cup minced onion – provides a savory base.
- 1/2 tablespoon minced garlic (about 3 cloves) – adds depth of flavor.
- 1 lb boneless, skinless chicken breasts – the primary lean protein source.
- 14 oz can tomato sauce (low or no salt) – creates the soup base.
- 1 quart chicken broth (low or no salt) – provides liquid and savory notes.
- 1 teaspoon paprika – for a subtle smokiness.
- 1/2 teaspoon black pepper – for basic seasoning.
- 1 teaspoon chili powder – adds warmth and taco flavor.
- 1/2 teaspoon cumin – provides an earthy, authentic taste.
- 15 oz can black beans (drained and rinsed – low or no salt) – adds fiber and protein.
- 1 cup frozen corn (thawed) – adds sweetness and texture.
step-by-step instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add minced onion and garlic, sautéing for about 4 minutes until softened.
- Combine Ingredients: Add the raw chicken breasts, tomato sauce, chicken broth, paprika, black pepper, chili powder, cumin, black beans, and thawed corn to the pot.
- Boil and Simmer: Stir all ingredients together and cover the pot. Increase heat to high to bring the soup to a boil, then immediately reduce heat to medium and simmer for 20 to 30 minutes.
- Shred Chicken: Remove the cooked chicken breasts from the pot. Use two forks to shred the meat into bite-sized pieces.
- Final Blend: Return the shredded chicken to the pot and stir well to combine all flavors before serving.
Protein and Ingredient Customization
Substitute Chicken Thighs for Extra Juiciness
While chicken breasts are lean, boneless skinless chicken thighs can be used for a richer flavor. Thighs are more resistant to overcooking during the simmering process. Ensure you trim any excess fat to keep the soup lean.
Using Rotisserie Chicken for Faster Preparation
You can use 2 to 3 cups of pre-cooked shredded rotisserie chicken to save time. Since the meat is already cooked, reduce the simmering time by half. Simply add the shredded meat at the end of the cooking process and heat through.
Incorporating Additional Vegetables
Chopped bell peppers are a great addition for extra vitamins and a slight crunch. You can sauté them along with the onions and garlic at the start. Diced zucchini or carrots can also be added for more nutritional variety.
Swapping Black Beans for Other Varieties
Pinto beans or navy beans serve as excellent alternatives to black beans. Ensure all beans are thoroughly rinsed and drained to remove excess sodium. These alternatives maintain the protein content and thickness of the soup.
Using Alternative Cooking Fats
If you do not have olive oil, avocado oil, butter, or ghee are suitable replacements. Avocado oil is particularly good for higher heat sautéing. Butter adds a slightly creamier flavor to the onion and garlic base.
Alternative Tomato Base Options
Crushed tomatoes or petite diced tomatoes can be used instead of tomato sauce. Diced tomatoes provide a chunkier texture, while crushed tomatoes offer a middle ground. You may also add a can of mild green chilies for extra zest.
Alternative Cooking Methods
Slow Cooker Instructions for Ease
Combine all ingredients in a slow cooker, although sautéing the onions and garlic separately first is recommended for better flavor. Cook on low for 6 to 8 hours or on high for 3 to 4 hours. Shred the chicken and return it to the pot before serving.
Instant Pot Pressure Cooking Method
Use the sauté function to cook onions and garlic for 4 minutes. Add all other ingredients, ensuring you scrape the bottom of the pot to avoid burn notices. Seal the lid and cook on manual high pressure for 10 minutes, then perform a quick pressure release.
Stovetop Simmering Tips
When using the stovetop, keep the pot covered to prevent too much liquid from evaporating. If the soup becomes too thick, add a small amount of additional chicken broth. This method allows for the most control over the reduction of the sauce.
Texture and Consistency Adjustments
Creating a Thicker Base with Cornstarch
To thicken the soup, mix 1 tablespoon of cornstarch with 2 to 3 tablespoons of water or broth. Slowly stream this slurry into the pot while the soup is on low heat. Stir continuously until the desired thickness is achieved.
Blending Beans for Natural Thickness
Alternatively, take a cup of the cooked beans and broth and blend them in a food processor. Stir the puree back into the main pot for a creamier consistency without adding extra calories. This method enhances the body of the soup naturally.
Adjusting Liquid Ratios
If you prefer a stew-like consistency, reduce the chicken broth by one cup. For a thinner, more traditional soup, add an extra cup of broth or water. Always adjust the liquid based on how long you intend to simmer the soup.
Serving and Topping Ideas
Adding Creamy Elements
Top each bowl with a dollop of sour cream or plain Greek yogurt for a tangy contrast. Greek yogurt is a great way to increase the protein content further. These toppings help balance the spices and heat from the chili powder.
Fresh Herb and Citrus Enhancements
Freshly chopped cilantro adds a bright, herbal note that cuts through the richness of the beans. A squeeze of fresh lime juice added just before serving enhances all the flavors. Lime acidity helps the cumin and paprika pop.
Incorporating Crunchy Textures
Crushed tortilla chips provide a satisfying crunch and a salty element to the dish. You can serve the chips on the side or sprinkle them directly on top. To keep them crunchy, add them immediately before eating.
Cheese and Avocado Pairings
Shredded cheddar or Monterey Jack cheese melts beautifully into the hot soup. Sliced or cubed avocado adds a creamy texture and healthy fats. These toppings make the soup feel more like a complete taco experience.
Storage and Preservation
Refrigerating Leftovers
Store the soup in airtight containers in the refrigerator for up to 4 days. Ensure the soup has cooled slightly before sealing the container to prevent condensation. Stir the soup well before reheating as some ingredients may settle.
Freezing for Long Term Storage
This soup freezes well for up to 3 months in freezer-safe containers or bags. Leave a small amount of space at the top of the container to allow for expansion. Avoid freezing the soup if you have already added fresh toppings like avocado or sour cream.
Best Thawing Practices
Thaw frozen soup overnight in the refrigerator for the safest results. Alternatively, you can defrost it using the defrost setting on a microwave. If reheating from frozen, add a splash of water or broth to loosen the consistency.
Reheating Instructions
Stovetop Reheating Method
Place the soup in a pot over medium-low heat. Stir occasionally to ensure the beans and corn are heated evenly. Add a small amount of liquid if the soup has thickened too much during storage.
Microwave Reheating Method
Transfer the soup to a microwave-safe bowl and cover with a lid or paper towel. Heat in 1 to 2 minute intervals, stirring in between. This prevents hot spots and ensures the chicken is heated through.
Troubleshooting Common Issues
Solving Tough Chicken Texture
If the chicken is tough, it may have been boiled too vigorously. Try simmering on lower heat or cooking the chicken longer. Shredding the chicken with two forks helps break down fibers and makes it easier to eat.
Reducing Excess Saltiness
If the soup tastes too salty, add a splash of water or a bit more unsalted tomato sauce. Adding a squeeze of lime juice can also mask over-salting by introducing acidity. Avoid adding more salt until the very end of the cooking process.
Fixing a Thin Consistency
If the soup is too watery, simmer it without a lid for an additional 10 to 15 minutes. This allows the liquid to reduce and flavors to concentrate. You can also use the cornstarch slurry method mentioned previously.
Frequently Asked Questions
Can I make this soup without corn?
Yes, you can omit the corn entirely without affecting the overall flavor profile. If you want to replace it, diced carrots or yellow squash work well as substitutes.
What is the most efficient way to shred chicken?
Using two forks is the standard method, but a stand mixer with a paddle attachment is much faster. Simply put the warm chicken breasts in the mixer and run it on low for a few seconds.
How many servings does this recipe provide?
This recipe yields 4 servings, with each serving being approximately 2.5 cups. Depending on the additions, it can be stretched further by serving it with a side salad.
Can I use ground turkey instead of chicken breasts?
Yes, you can substitute the chicken breasts with 1 lb of ground turkey. Brown the turkey with the onions and garlic first, then follow the rest of the recipe as written.
Is this soup suitable for meal prep?
Absolutely, this soup is ideal for meal prep because the flavors often improve after a day in the fridge. It stays fresh for 4 days and is easy to portion into containers for work or school.
Print
High Protein Chicken Taco Soup
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: General
Description
This Easy Chicken Taco Soup Recipe is so delicious! Make it in your instant pot, crock pot or on the stove for a quick, healthy dinner!
Ingredients
- 1 teaspoon olive oil
- 1 cup minced onion
- ½ tablespoon minced garlic
- 1 lb boneless, skinless chicken breasts
- 14 oz can tomato sauce
- 1 quart chicken broth
- 1 teaspoon paprika
- ½ teaspoon black pepper
- 1 teaspoon chili powder
- ½ teaspoon cumin
- 15 oz can black beans, drained & rinsed
- 1 cup frozen corn, thawed
Instructions
- Sauté: In a large pot, heat olive oil over medium heat. Sauté onions and garlic for 4 minutes.
- Combine: Add in chicken breasts, tomato sauce, chicken broth, dried spices, beans and corn. Stir together and cover the pot.
- Boil: Turn the heat to high and bring the soup to a boil.
- Simmer: Once boiling, reduce the heat to medium and let the soup simmer for 20 minutes.
- Shred: Remove cooked chicken from the pot. Shred chicken with two forks.
- Finish: Add shredded chicken back to the pot. Stir to combine & enjoy!
Notes
To save time, use a rotisserie chicken and cut the cook time in half. To thicken the soup, you can add a corn starch slurry (1 tablespoon corn starch mixed with 2-3 tablespoons broth or water).
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 2.5 cups
- Calories: 327 kcal
- Sugar: 6 g
- Sodium: 444 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 1 g
- Carbohydrates: 39 g
- Fiber: 13 g
- Protein: 33 g
- Cholesterol: 73 mg