Who says eating light means eating bland? Honestly, that’s my biggest pet peeve. I grew up appreciating simple, deeply flavorful food, and sometimes the lighter meals feel like they’re missing that soul. But when you’re focused on keeping things lean—maybe for weight management or just feeling good—you need a recipe you can trust to deliver satisfaction, not empty calories. This Low Calorie Chicken Soup is my answer. Check out my journey over at the About Page if you want to know more about my cooking philosophy! It’s packed with real substance, incredibly easy to throw together, and tastes like it simmered all day long. Trust me, this is the recipe you’ll keep coming back to when you need something comforting and genuinely healthy.
Why This Low Calorie Chicken Soup Supports Your Goals
When we talk about recipes supporting wellness goals, we have to look beyond just the low count; we need real substance, too. That’s where this broth-based chicken soup shines. Forget those watery, flavorless diet experiments! This is proof you can maintain a healthy eating plan without feeling deprived. If you’re tracking macros or just looking for solid options, this recipe is a winner for your weight loss recipes rotation.
- It’s incredibly lean—we are skipping the heavy cream and excessive fats common in traditional soups.
- It provides huge flavor with minimal ingredients, keeping the overall sodium in check if you use low-sodium broth.
- Perfect for batch cooking because it holds up so well; check out my storage tips later!
High Protein Soups for Lasting Fullness
The star here is the lean chicken breast. A pound of it breaks down beautifully into four hearty servings, meaning you’re getting a serious protein punch in every bowl. Protein is essential because it keeps you feeling fuller for longer. This is key when you’re managing calories; that staying power means you’re less likely to graze on snacks later in the afternoon.
Simple Vegetable Soups for Nutrient Density
Even though this is a **Low Calorie Chicken Soup**, we layer in plenty of onion, garlic, tomatoes, and those green chilis. That means you’re getting essential vitamins and fiber to keep things moving smoothly. It’s a fantastic way to embrace the power of **Vegetable Soups** because the broth carries all those rich vegetable flavors right through to the last spoonful.
Gathering Ingredients for Your Low Calorie Chicken Soup
Okay, listen up, because when you’re trimming calories, the quality of what you put in matters a great deal. We aren’t using any heavy cream or big scoops of oily noodles here, so every single item we add needs to pull its weight in flavor! I’ve broken the list down into two easy parts: the Soup Base where all the cooking happens, and the Finishing Touches right at the end.
Please, try to measure things out exactly as I’ve written them. When you’re aiming for a low-calorie meal, consistency is how we keep that calorie count reliably low, around 193 calories per serving, which I think is fantastic for a hearty dinner!
Soup Base Ingredients
- 1 spray Olive oil spray
- 1 Onion, chopped
- 3 Garlic cloves, minced
- 1 tbsp Tomato paste
- 14.5 oz Fire roasted diced tomatoes, canned
- 4 oz Diced green chilis, canned
- 32 oz Chicken broth
- 1 lb Chicken breast, raw
- 1/2 tbsp Cumin
- 1/2 tbsp Chili powder
- 2 tsp Paprika
- 1/2 tsp Kosher salt
Finishing Touches
- 1 Lime, juiced
- 1/4 cup Cilantro, chopped
- 4 Corn tortillas (Mission Extra Thin recommended), Torn or cut into small pieces
Step-by-Step Guide to Making Low Calorie Chicken Soup
Alright, this is where the magic happens! Don’t rush these steps, especially the beginning part. Remember, we’re building maximum flavor without adding any unnecessary oil or fat. It only takes about 35 minutes total, so it’s perfect for a weeknight, but you need to pay attention to those early spices. If you’re looking for quick family meals, remember that keeping things simple doesn’t mean sacrificing flavor, which is why I love sharing these quick wins, even ones that are great for kids to learn from, check out more easy recipes for kids!
Building the Flavor Base
First thing’s first: get your dutch oven or big pot heated over medium heat. You’re just using an olive oil spray here, so don’t let it get too hot! Toss in that chopped onion and let it soften up for about five minutes. This softening releases its sweetness—don’t skip that part! Next, toss in your minced garlic. Sauté it for just a minute or two until you can really smell it, but seriously, watch it like a hawk. Garlic burns so fast, and burnt garlic tastes bitter, which will ruin your lovely, light soup.
Once the garlic is ready, stir in that tablespoon of tomato paste and let it cook for just a second—that darkens the paste and deepens the overall flavor immensely. That little trick is my go-to move for boosting flavor in lean soups!
Simmering the Chicken and Broth
Now we start building the liquid. Pour in your broth, the canned tomatoes (juice and all!), the green chilis, and all those wonderful dried spices—cumin, chili powder, paprika, and salt. Stir everything up well and crank the heat until it gets to a rolling boil. This is when you carefully drop in your raw chicken breasts. Reduce the heat right away back to medium so it’s simmering gently. You need to let that cook for about 20 minutes. Safety first here: you must make sure that chicken hits an internal temperature of 165F. Once it’s done, pull those chicken breasts out and shred them using two forks. It’s easier than cleaning a wooden spoon!
Finishing the Low Calorie Chicken Soup
Time to bring it all back together. Return your perfectly shredded chicken to the pot. Next thing you add is the juice from that lime—that brightens everything up beautifully, cutting through the richness of the spices. Stir in the fresh cilantro. Finally, take your corn tortillas—remember, tear ‘em or chop ‘em small—and stir those little pieces in. Simmer for just a few more minutes. Those tortillas will start to melt right into the broth, thickening it just enough so it doesn’t feel watery. That’s the whole secret to making this a truly satisfying, healthy meal!
Tips for Perfect Low Calorie Chicken Soup Every Time
Cooking light means you sometimes have to be a little more bold with your seasoning, since we aren’t relying on fat for flavor. The beauty of this recipe is how wonderfully it adapts to your personal taste! Don’t be afraid to tweak things slightly, especially the spices. Think of this as your base, and you’re the artist! For more exciting flavor profiles, swing by my collection of easy savory recipe ideas.
Adjusting Spice Levels in Your Low Calorie Chicken Soup
If you like it to have a serious kick, go ahead and bump that chili powder up to a full tablespoon. If you prefer a deeper earthiness, try swapping that regular paprika for smoked paprika—wow, what a difference that makes! On the flip side, if you’re sensitive to heat or making this for little ones, just pull back on the chili powder; maybe use just half a teaspoon to keep that lovely warmth.
Achieving the Right Broth Consistency
I mentioned the tortilla pieces dissolve, and they do! That’s what gives us body without adding starches or fats. Usually, it’s perfect, but sometimes if your broth evaporated a little more than expected, or if your tortillas were extra thin, the soup might get a touch too thick. If that happens, don’t sweat it! Just stir in an extra half cup of broth or even water while it’s simmering towards the end until you get that smooth, comforting consistency you’re looking for. You’re in control!
Making This Recipe Part of Your Meal Prep Soups Strategy
You know I’m all about efficiency in the kitchen! This recipe isn’t just a quick fix for tonight; it’s honestly one of the best **Meal Prep Soups** you can add to your rotation. Because we used lean chicken and a clear broth, this **Low Calorie Chicken Soup** holds up incredibly well throughout the week. Making a big batch on Sunday means you’ve already handled lunch or a light dinner for almost half the week!
If you want some great ideas for getting your weekly cooking done fast, check out the tips on easy lunch ideas. It really saves so much time when you’re busy!
Storage and Reheating Instructions
Listen, this soup is sturdy, but you need to treat the chicken right when you reheat it. For the fridge, pop it into airtight containers and it will stay perfectly delicious for up to four days. When you’re ready to eat it later in the week, just reheat it gently on the stovetop over low heat. Don’t torch it on high; we don’t want the shredded chicken to seize up and get tough!
If you’re making a huge batch, go ahead and freeze it! It freezes beautifully for up to three months. When thawing, let it sit in the fridge overnight if you can. That slow thaw helps everything meld back together nicely.
Serving Suggestions for Light Dinners
You’ve made this incredible, flavorful, and light soup, so why ruin a good thing now with heavy sides? When planning your **Light Dinners**, the goal is to boost satisfaction without adding a ton of extra calories or dense carbs. We want things that complement that bright, zesty flavor profile we built with the lime and cilantro in this **Low Calorie Chicken Soup**.
I always look for contrast—something crunchy or perhaps a little tart—to play off the warm broth. You can find loads of inspiration for light meal pairing over at the soup recipe category if you need more ideas!
Here are my absolute favorite ways to serve this up so it feels like a complete, yet very healthy, meal:
- The Garnish Bar: Don’t skip the suggested toppings! A small dollop of plain Greek yogurt (instead of sour cream) provides creaminess with far less fat. A sprinkle of extra fresh cilantro and a final tiny squeeze of lime right before eating truly transforms the flavor.
- Avocado on the Side: Slice up about a quarter of an avocado. While it has healthy fats, a small portion adds incredible richness and staying power to keep you satisfied until morning.
- Extra Veggie Volume: If you want to bulk up the bowl even more without adding many calories, stir in a handful of fresh spinach or frozen zucchini right at the end. They cook almost instantly in the hot broth and pack in extra nutrients.
- The Crunchy Element: Instead of heavy crackers or bread, use a small handful of baked tortilla chips—just a few! They give you that satisfying crunch that pairs so well with chicken tortilla soup flavors. Remember, we aimed for low-calorie, so keep the chips light!
Frequently Asked Questions About Low Calorie Chicken Soup
I always get the same questions when folks try this soup for the first time! It’s natural to wonder about substitutions, especially when you’re trying to stick to specific dietary needs. I’ve gathered a few common ones here to make sure your experience making this **Low Calorie Chicken Soup** is perfect right out of the gate. If you have other questions, don’t hesitate to reach out via the Contact Us page!
Can I make this Low Calorie Chicken Soup vegetarian?
That’s a tricky one, my friend! Since the recipe relies heavily on the texture and flavor of that shredded chicken breast to reach its high-protein, low-calorie mark, swapping it out completely changes the profile. You technically can’t call it the same thing, but don’t worry! If you’re cutting meat but still want a fantastic meal, use this broth base—maybe double up on the spices—and load it up with hearty beans like cannellini or great big chunks of mushrooms. It will turn into a glorious, flavorful **Vegetable Soups** bowl that you’ll enjoy just as much.
What is the best way to reduce sodium in this recipe?
Ah, sodium—a big consideration when you target **Low-Fat Chicken Soup** recipes because canned ingredients sneak it in! My best advice is to be very mindful of your broth. Always look for low-sodium or “no salt added” chicken broth. That makes the biggest positive impact! Also, try to drain and even quickly rinse your canned fire-roasted tomatoes and green chilis under the tap before adding them. We only want the flavor, not the excess salt they pack in for preservation!
How does this compare to standard chicken noodle soup?
This is where this recipe really shines as a **Weight Loss Chicken Soup** champion! A traditional chicken noodle soup relies on flour-based noodles, which add a lot of heavy carbohydrates and calories, often without keeping you full for long. We tossed those noodles out! Instead, we use vegetables for bulk and just a tiny amount of corn tortilla at the end to give that broth a rich body—the tortilla dissolves, providing just a hint of texture where the noodles used to be. It’s lighter, higher in protein, and keeps you feeling satisfied for hours longer than pasta ever could!
Estimated Nutritional Profile for Low Calorie Chicken Soup
Now, I always try to be crystal clear about what you’re getting when you follow one of my recipes. When we aim for **Low Calorie Chicken Soup**, we want transparency, right? The numbers below reflect the ingredients exactly as measured in this guide, using standard components and the leanest chicken possible. Since we’re focusing on healthy eating, these numbers should give you a great baseline for your meal planning!
Keep in mind, this information is based on the ingredient ratios listed, and since we aren’t using any heavy oils or fats, the results are fantastic for keeping things light. If you want to see the full breakdown of how this recipe fits into a broader diet, you can always check out our site’s disclaimer and nutritional notes.
- Calories: 193 per serving
- Protein: 23 grams! That’s serious staying power.
- Total Fat: Just 4 grams. You really can’t beat that for a satisfying meal.
- Carbohydrates: 18 grams
- Sodium: 1271 mg (This is why I always nudge folks toward low-sodium broth!)
- Fiber: 3 grams
See that protein count? That’s why this is such a great **Weight Loss Chicken Soup** option. It fills you up without weighing you down!
Share Your Experience Making This Healthy Chicken Soup Recipe
Now that you’ve got a steaming bowl of the best **Healthy Chicken Soup Recipe** tucked away in your container for the week—or maybe you’ve just scarfed down the first bowl piping hot—I genuinely want to hear from you! Truly, the best part of developing these dishes, especially ones that help keep people on track with their wellness goals, is hearing how they land on your dinner table.
Did you tweak the spices, like adding a pinch of smoked paprika after all? Or maybe you found a new favorite garnish that works perfectly with this light fare? Drop your thoughts in the comments below! I read every single one, and sharing success stories keeps us all motivated.
If you want to see what kind of recipes I’m constantly working on, make sure you check out my social sharing spots on social media! I love connecting with everyone who loves simple, balanced cooking.
A Little About Me:
I’m James Porter, and I’m thrilled you gave this recipe a try. As a Food Writer and Culinary Historian at Top Chicken Eats, my mission is weaving the rich history and flavor of beloved chicken dishes into practical, everyday cooking. A Texas native, I really believe that healthy eating should never mean sacrificing depth of flavor!
Low Calorie Chicken Soup
Ingredients
Equipment
Method
- Preheat your dutch oven or large pot over medium heat.
- Chop the onion and mince the garlic.
- Add olive oil spray to the pot, and add the chopped onion. Saute for 5 minutes or until the onion is tender.
- Add the minced garlic and saute for another 1 to 2 minutes, until fragrant. Do not let the garlic burn.
- Add the tomato paste and stir to combine it with the vegetables.
- Pour in the fire roasted tomatoes, diced green chilis, and chicken broth. Add the cumin, chili powder, paprika, and salt. Stir all ingredients to combine.
- Increase the heat to medium high and bring the liquid to a boil.
- Place the raw chicken breasts into the boiling liquid, then reduce the heat to medium. Simmer for 20 minutes, or until the chicken reaches an internal temperature of 165F.
- Remove the chicken from the pot and set it aside on a plate. Shred the chicken using two forks.
- Return the shredded chicken back to the pot. Add the juice of the lime and the chopped cilantro.
- Tear or cut the tortillas into smaller pieces and stir them into the soup. Simmer until the tortilla pieces dissolve.
- Serve the soup with sour cream, cheese, tortilla chips, and extra cilantro, if you wish.