High Protein Chicken Taco Soup Recipe

I found a Taco Soup Recipe With Chicken that makes a seriously filling, high-protein one-pot dinner everyone will fight over.

I am obsessed with this High Protein Chicken Taco Soup because it tastes like tacos but in a bowl and actually fills me up. I love the shredded bite from boneless skinless chicken breasts and the smoky pop of chili powder that keeps every spoonful interesting.

This isn’t fussy. It’s the kind of Taco Soup Recipe With Chicken I crave after a gym session or when I need Dinner Ideas With Protein that won’t collapse into blandness.

And it’s loud, bright, messy, and totally forgiving. Bring bowls, napkins, and zero expectations besides wanting more and a big spoon ready now.

Ingredients

• Olive oil: keeps things from sticking, adds gentle richness.
• Onion: it’s the savory base, gives sweet depth.
• Garlic: punchy aroma, warms the whole pot.
• Chicken: main protein, hearty and filling.
• Chili powder: brings warm heat and taco vibe.
• Cumin: earthy note, makes it taste taco-ish.
• Smoked paprika: adds mild smokiness and color.
• Oregano: herby backbone, brightens the broth.
• Kosher salt: seasons everything, don’t skip it.
• Black pepper: little bite, balances the flavors.
• Chicken broth: it’s the soup body, lowers sodium if possible.
• Diced tomatoes: juicy tang, gives texture.
• Tomatoes with chiles: Plus, extra heat if you want kick.
• Black beans: protein and creamy bite.
• Pinto beans: hearty, starchy comfort.
• Corn: sweet pop, adds fun texture.
• Tomato sauce: smooth tomato taste, deepens color.
• Tomato paste: Basically, concentrated tomato oomph.
• Lime juice: bright acid, wakes the flavors.
• Cilantro: fresh herb lift, chop it fine.
• Greek yogurt: creamy tang, healthier than sour cream.
• Cheese: melty richness, salty comfort.
• Avocado: buttery creaminess, cools spicy bites.
• Tortilla chips: crunchy contrast, great for scooping.

Ingredient Quantities

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 pound boneless skinless chicken breasts, cut into 1 inch pieces
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt (adjust to taste)
• 1/2 teaspoon freshly ground black pepper
• 4 cups low sodium chicken broth
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 (10 ounce) can diced tomatoes with green chiles (optional for extra heat)
• 1 (15 ounce) can black beans, drained and rinsed
• 1 (15 ounce) can pinto beans, drained and rinsed
• 1 (15 ounce) can whole kernel corn, drained (or 1 1/2 cups frozen corn)
• 1/2 cup tomato sauce
• 2 tablespoons tomato paste (for richer flavor)
• 1 tablespoon lime juice (about 1 small lime)
• 1/4 cup chopped fresh cilantro, plus more for garnish (optional)
• 1/2 cup plain Greek yogurt or sour cream for serving (optional)
• 1 cup shredded cheddar or Mexican blend cheese for serving (optional)
• 1 avocado, diced, for serving (optional)
• Tortilla chips or strips for serving (optional)

How to Make this

1. Heat 1 tablespoon olive oil in a large pot over medium heat. Add the diced yellow onion and cook until soft and translucent, about 5 minutes, stir most of the time so it does not burn.

2. Stir in the minced garlic for 30 seconds until fragrant, then add the 1 pound chicken pieces. Cook, stirring occasionally, until chicken is lightly browned on the outside, about 4 to 6 minutes. You don’t need it fully cooked through here.

3. Sprinkle in 1 tablespoon chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon kosher salt (start with that and adjust later), and 1/2 teaspoon black pepper. Toss everything so the spices coat the chicken and veggies and toast for 1 minute to wake up the flavors.

4. Pour in 4 cups low sodium chicken broth, the 1
4.5 ounce can diced tomatoes with their juices, and the 10 ounce can diced tomatoes with green chiles if using. Scrape up any browned bits from the bottom of the pot with your spoon.

5. Add the 1/2 cup tomato sauce and 2 tablespoons tomato paste, stir until the paste dissolves and the broth looks cohesive. Bring the soup to a simmer.

6. Once simmering, add the drained and rinsed 15 ounce can black beans, 15 ounce can pinto beans, and the 15 ounce can drained corn (or 1 1/2 cups frozen corn). Stir, reduce heat to medium-low, cover partially, and simmer gently for 15 to 20 minutes until chicken is cooked through and flavors meld.

7. Taste and adjust seasonings now. Add more salt or a pinch more chili powder if you want extra heat. Stir in 1 tablespoon lime juice and 1/4 cup chopped fresh cilantro to brighten everything up.

8. If you want extra protein texture, shred some of the chicken with two forks against the side of the pot or leave as chunks, your choice. Let soup sit off the heat for a few minutes so it thickens slightly.

9. Serve bowls topped with optional garnishes: 1/2 cup plain Greek yogurt or sour cream, 1 cup shredded cheddar or Mexican blend cheese, diced avocado, and extra cilantro. Squeeze extra lime if needed.

10. Crumble tortilla chips or add strips on top for crunch, or serve them on the side. Store leftovers in the fridge up to 4 days or freeze for longer. Reheat gently on the stove, adding a splash of broth if it’s too thick.

Equipment Needed

1. Large heavy pot or Dutch oven
2. Wooden spoon or silicone spatula
3. Chef’s knife
4. Cutting board
5. Measuring spoons and measuring cups
6. Can opener
7. Colander or fine mesh strainer (for draining/rinsing beans and corn)
8. Ladle and two forks (for shredding chicken)

FAQ

High Protein Chicken Taco Soup Recipe Substitutions and Variations

• Chicken (1 lb boneless skinless breasts)
  • Ground turkey or chicken, browned first, gives same protein and cooks faster.
  • Shredded rotisserie chicken, stir in near the end for super quick weeknight soup.
  • Extra-firm tofu, cubed and lightly pan seared, for a vegetarian protein swap.
• Black beans / Pinto beans (15 oz cans)
  • Kidney beans, same texture and protein, just rinse and add like the others.
  • Chickpeas, a bit firmer but great for bulk and protein.
  • Omit beans and add extra corn and diced sweet potato for a bean-free version.
• Corn (15 oz can or 1 1/2 cups frozen)
  • Fire roasted corn (canned or frozen) for a smoky boost.
  • Diced bell peppers, sautéed first, if you want fewer carbs and more veg.
  • Omit entirely and add extra beans or quinoa for more protein and body.
• Plain Greek yogurt / Sour cream (for serving)
  • Plain regular yogurt, thinner but same tang, dilute with a little water if needed.
  • Mexican crema or crema fresca for a richer, slightly sweeter finish.
  • Blended cashew cream, dairy free and creamy, good if you want vegan toppings.

Pro Tips

1) Brown the chicken properly. Don’t overcrowd the pan or you’ll steam it and lose that tasty caramelized flavor. Work in batches if needed, and get a little color on the pieces before adding the liquid. Even if it’s not cooked through, that browning makes the whole soup taste deeper.

2) Bloom the spices and tomato paste. After you add the chili powder, cumin, paprika and oregano, let them toast for about a minute with the onion and chicken so they become fragrant. When you add the tomato paste, fry it briefly in the oil with the spices before adding broth so it loses its raw edge and gives a richer, less acidic base.

3) Manage bean texture. Rinse canned beans but add them late in the simmer so they keep their shape and don’t get mushy. If you like a thicker, creamier body, mash a cup of beans against the pot wall or blitz a portion in a blender and stir back in. Works better than adding extra starch.

4) Brighten at the end and taste like crazy. Add the lime juice and most of the cilantro only at the end so the herbs and acid stay fresh. Always taste after the soup simmers and adjust salt, chili or lime; heat and salt can mellow during resting, so err on the side of a little under-seasoned while cooking and finish it up at the end.

High Protein Chicken Taco Soup Recipe

Recipe by Belinda Ecclestone

0.0 from 0 votes

I found a Taco Soup Recipe With Chicken that makes a seriously filling, high-protein one-pot dinner everyone will fight over.

Pin

Servings

6

servings

Calories

333

kcal

Equipment: 1. Large heavy pot or Dutch oven
2. Wooden spoon or silicone spatula
3. Chef’s knife
4. Cutting board
5. Measuring spoons and measuring cups
6. Can opener
7. Colander or fine mesh strainer (for draining/rinsing beans and corn)
8. Ladle and two forks (for shredding chicken)

Ingredients

• 1 tablespoon olive oil

• 1 medium yellow onion, diced

• 3 cloves garlic, minced

• 1 pound boneless skinless chicken breasts, cut into 1 inch pieces

• 1 tablespoon chili powder

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• 1 teaspoon dried oregano

• 1 teaspoon kosher salt (adjust to taste)

• 1/2 teaspoon freshly ground black pepper

• 4 cups low sodium chicken broth

• 1 (14.5 ounce) can diced tomatoes, undrained

• 1 (10 ounce) can diced tomatoes with green chiles (optional for extra heat)

• 1 (15 ounce) can black beans, drained and rinsed

• 1 (15 ounce) can pinto beans, drained and rinsed

• 1 (15 ounce) can whole kernel corn, drained (or 1 1/2 cups frozen corn)

• 1/2 cup tomato sauce

• 2 tablespoons tomato paste (for richer flavor)

• 1 tablespoon lime juice (about 1 small lime)

• 1/4 cup chopped fresh cilantro, plus more for garnish (optional)

• 1/2 cup plain Greek yogurt or sour cream for serving (optional)

• 1 cup shredded cheddar or Mexican blend cheese for serving (optional)

• 1 avocado, diced, for serving (optional)

• Tortilla chips or strips for serving (optional)

Directions

• Heat 1 tablespoon olive oil in a large pot over medium heat. Add the diced yellow onion and cook until soft and translucent, about 5 minutes, stir most of the time so it does not burn.
• Stir in the minced garlic for 30 seconds until fragrant, then add the 1 pound chicken pieces. Cook, stirring occasionally, until chicken is lightly browned on the outside, about 4 to 6 minutes. You don’t need it fully cooked through here.
• Sprinkle in 1 tablespoon chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon kosher salt (start with that and adjust later), and 1/2 teaspoon black pepper. Toss everything so the spices coat the chicken and veggies and toast for 1 minute to wake up the flavors.
• Pour in 4 cups low sodium chicken broth, the 1
• 5 ounce can diced tomatoes with their juices, and the 10 ounce can diced tomatoes with green chiles if using. Scrape up any browned bits from the bottom of the pot with your spoon.
• Add the 1/2 cup tomato sauce and 2 tablespoons tomato paste, stir until the paste dissolves and the broth looks cohesive. Bring the soup to a simmer.
• Once simmering, add the drained and rinsed 15 ounce can black beans, 15 ounce can pinto beans, and the 15 ounce can drained corn (or 1 1/2 cups frozen corn). Stir, reduce heat to medium-low, cover partially, and simmer gently for 15 to 20 minutes until chicken is cooked through and flavors meld.
• Taste and adjust seasonings now. Add more salt or a pinch more chili powder if you want extra heat. Stir in 1 tablespoon lime juice and 1/4 cup chopped fresh cilantro to brighten everything up.
• If you want extra protein texture, shred some of the chicken with two forks against the side of the pot or leave as chunks, your choice. Let soup sit off the heat for a few minutes so it thickens slightly.
• Serve bowls topped with optional garnishes: 1/2 cup plain Greek yogurt or sour cream, 1 cup shredded cheddar or Mexican blend cheese, diced avocado, and extra cilantro. Squeeze extra lime if needed.
• Crumble tortilla chips or add strips on top for crunch, or serve them on the side. Store leftovers in the fridge up to 4 days or freeze for longer. Reheat gently on the stove, adding a splash of broth if it’s too thick.

Notes

• Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

• Serving Size: 568g
• Total number of serves: 6
• Calories: 333kcal
• Fat: 7g
• Saturated Fat: 1.3g
• Trans Fat: 0g
• Polyunsaturated: 1.7g
• Monounsaturated: 4g
• Cholesterol: 64mg
• Sodium: 618mg
• Potassium: 667mg
• Carbohydrates: 37g
• Fiber: 7.5g
• Sugar: 4g
• Protein: 30.5g
• Vitamin A: 1200IU
• Vitamin C: 15mg
• Calcium: 100mg
• Iron: 1.5mg