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Healthy chicken taco soup in a bowl with fresh toppings and vegetables

Healthy Chicken Taco Soup

A nourishing and satisfying chicken taco soup that's easy to make and full of bold flavors, perfect for busy days and family meals.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: Comfort Food, Mexican
Calories: 300
Ingredients Method Notes

Ingredients
  

For the Soup
  • 2 pieces raw chicken breasts (about 1.3 lb / 600 grams, halved) Chicken is the heart of your soup, bringing protein. You can substitute with rotisserie chicken for a quicker option.
  • 1 tablespoon olive oil Used for sautéing; avocado oil works too for a different flavor.
  • ½ teaspoon salt Enhances flavor; adjust to taste based on dietary needs.
  • 1 large onion (diced) Adds sweetness and depth; yellow or white onions work well.
  • 1 piece red bell pepper (diced) Contributes sweetness and color; feel free to use any color bell pepper!
  • 3 cloves garlic (minced) Brings a rich, aromatic taste; fresh garlic yields the best flavor.
  • 2 teaspoons ground cumin Essential for that taco flavor; consider adding ground coriander for added depth.
  • 2 teaspoons smoked paprika Adds a subtle smokiness; regular paprika can replace it if needed.
  • 1 teaspoon ground coriander Complements the cumin beautifully.
  • 1 teaspoon dried oregano Adds an herby note; you can substitute with Italian seasoning if in a pinch.
  • ½ teaspoon chili powder or chipotle powder (optional) Use for heat; adjust based on spice preference.
  • ¼ teaspoon black pepper To taste; fresh ground is always best.
  • 1 tablespoon cornflour (or cornstarch) Thickens the soup; you'll need it for creamy texture adjustments.
  • 5 cups chicken stock (1.2 L) The foundation; homemade stock is ideal, although store-bought works great.
  • 1 can black beans (rinsed and drained, 400 grams / 14 oz) Excellent source of protein; you can swap with pinto or kidney beans.
  • 1½ cups corn kernels (frozen or canned) Adds sweetness; fresh corn is a delightful seasonal choice.
  • 1 can diced tomatoes (≈14 oz / 400 grams) Brings acidity and freshness; fire-roasted varieties add depth.
  • 1 cup low-fat cottage cheese (8 oz / 225 grams) Contributes creaminess; vegan cream cheese can be a substitute.
  • ½ cup light cream (4 fl oz / 120 ml) For richness; use coconut cream for a lactose-free option.
  • ½ cup grated Cheddar cheese (2 oz / 56 grams) A final topping; you can replace it with queso fresco for a twist.
  • 1½ pieces avocados (diced) Creamy and fresh; consider lime juice to prevent browning.
  • 1½ cups tortilla chips (roughly crushed) Serves as a crunchy topping; search for baked chips if you prefer lighter versions.

Method
 

Preparation
  1. Cut chicken breasts in half and season with salt.
  2. Heat oil in a large pot over medium-high heat and cook chicken for 4 minutes per side. Remove and set aside to slice.
  3. In the same pot, sauté onion for 4-5 minutes until softened. Add red pepper and garlic; cook for another minute until fragrant.
Cooking
  1. Stir in cumin, paprika, coriander, oregano, chili powder (if using), black pepper, and cornflour; cook for about 30 seconds to toast the spices.
  2. Add beans, corn, tomatoes, chicken stock, and sliced chicken. Simmer for 10 minutes until heated through.
  3. Blend cottage cheese and cream until smooth; stir into the soup along with Cheddar. If you don’t blend, you'll have a few cottage cheese curds in the soup, which still tastes delightful.
  4. Simmer on low until creamy and well combined. Taste and adjust seasoning as needed.
Serving
  1. Serve garnished with avocado, onion, cilantro, lime, and tortilla chips.

Notes

Don't forget to season each layer. Avoid overcooking the chicken to keep it tender. This soup is great for meal prep; store it in the fridge for up to three days, or freeze for longer-lasting goodness.