Healthy Chicken Taco Soup

This creamy chicken taco soup is loaded with protein, fiber, and all the Tex-Mex flavor. It’s easy, filling, and surprisingly light on calories.

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More High-Protein Recipes

This high-protein chicken taco soup is a cozy meal with a healthy twist. It’s hearty like a stew, with chunks of tender chicken, smoky spices, sweet corn, black beans, and a creamy base, without the heavy cream. The real trick? Blending cottage cheese with light cream to get that smooth richness without the calorie bomb.

If you’re into high-protein and fiber meals, this one checks the boxes. Plus, it makes amazing leftovers with flavors deepening overnight, and it reheats like a dream.

Nutrition (per serving): ~560 calories, 38 grams protein, 7 grams fiber (estimates based on ingredients used).

👉 This healthy chicken taco soup is part of my high-protein and fiber meals series. You might also like this baked chia oats recipe, my avocado cottage cheese toast, or my high-protein butternut squash soup.

Watch The Video

What You’ll Need

Here is what you’ll need for this chicken taco soup recipe. Find the full measurements in the recipe card below.

For the soup base:

• Chicken breasts – Raw or cooked (rotisserie chicken works!). Great protein source.
• Chicken stock – Builds the savory soup foundation.
• Onion, garlic, red bell pepper – Aromatics that bring the base to life.

Spices & seasoning:

• Ground cumin, smoked paprika, coriander, oregano – Warm, smoky, earthy spice blend.
• Chili or chipotle powder – Optional kick, you can also add canned chipotle peppers.
• Salt & pepper for season in layers.

Veggies & fillers:

• Black beans – High in fiber and protein.
• Corn kernels – Sweet, chewy pops of goodness and high in fiber.
• Diced tomatoes – Adds a little acidity and tomato depth.

For the creamy finish:

• Cottage cheese – Blended for creaminess and protein.
• Light cream – Keeps it smooth without being too rich.
• Cheddar cheese – For that melty, cheesy vibe (low-fat optional, I used regular here).

Toppings (optional but encouraged):

• Avocado – a few cubes for creamy, healthy fats.
• Red onion – sharp and crunchy, finely diced is best.
• Fresh cilantro/coriander – bright and herby, swap for parsley or basil.
• Corn chips or tortilla chips – adds crunch and fun, don’t go overboard though.
• Lime wedges – a fresh squeeze makes all the difference in my opinion.

How To Make Healthy Chicken Taco Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for healthy chicken taco soup.

• Season chicken with salt and pepper and pan-fry in a little olive oil until golden on both sides, then set aside. Don’t worry if it’s not completely cooked through as it will go in the soup. If using rotisserie chicken, skip this step.
• In the same pot, sauté onion until soft, then add red pepper and garlic.
• Stir in all your spices and cornflour, just for a few seconds to wake them up.
• Add beans, corn, tomatoes, and stock. Return the chicken to the pot.
• Simmer until the chicken is cooked through (about 10 minutes). If using rotisserie chicken, you can reduce cooking to 5 minutes.
• Blend the cottage cheese and cream until smooth, stir into the soup with the cheddar. If you don’t blend, you will have a few cottage cheese curds in the soup, not a biggy.
• Simmer gently until everything is creamy and thickened.
• Serve with toppings like avocado, red onion, lime juice, and crushed tortilla chips.

Recipe Tips

• Make-ahead: This soup keeps well for 4 days in the fridge. Reheat gently so the dairy doesn’t split.
• Freezer-friendly: Freeze in portions without toppings. Defrost in the fridge overnight, then reheat on the stove.
• Use rotisserie chicken: Skip the first step and just shred it in when you add the beans.
• Spice it up: Add jalapeños or extra chipotle if you like it hot.
• Smooth or chunky: Blend part of the soup if you want a smoother base.

Serving Suggestions

I love this soup as-is in a deep bowl with ALL the toppings: avocado cubes, crunchy tortilla chips, fresh cilantro, and a squeeze of lime. It also pairs nicely with a simple green salad or a slice of cheesy cornbread if you want it more substantial.

💬 If you’ve tried this healthy chicken taco soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

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