This Healthy Taco Soup Recipe is just 245 calories and is packed with 22.1g of protein! Great for a different take on Taco Tuesdays, or a hearty soup anytime, this low calorie taco soup is packed full of flavor and extra filling.
Everything You’ll Need
- Olive oil spray
- 1 chicken breast
- 1 onion
- 2 cloves garlic
- 1 jalapeño
- 1 tablespoon taco seasoning
- 2 (14.5 oz cans) diced tomatoes with green chiles
- 2 cups low-sodium chicken broth
- 1 cup tomato sauce (8-oz can)
- 2 cups frozen corn
- 1 14.5 oz can black beans
- 1 lime
- If you want to make taco soup with ranch, simply swap out the homemade taco seasoning, for 1 tablespoon of ranch seasoning.
Healthy Taco Soup
Skip Ahead:
Low Calorie Taco Soup Meal Prep and Storage
Meal Prep – Cook the soup and then allow to cool completely. Scoop single servings into individual containers, or family sized servings into gallon freezer bags (or jars/containers with lids). Add the toppings to a separate bag or container.
Frozen Soup – Be sure any container is only filled 2/3 full as the soup will expand in the freezer. Store for up to a month in the freezer. If freezing gallon bags, lay flat to freeze to save storage room.
Refrigerated Soup – Will hold in the refrigerator for 4 days.
Reheating – Add to a medium or large sauce pot, heat frozen for 30 minutes on low, or defrosted soup for 5-10 minutes over medium-low heat.
Healthy Taco Soup Recipe
More Low Calorie Hearty Soups:
Low Calorie Healthy Taco Soup
Ingredients
- Olive oil spray
- 1 chicken breast boneless and skinless
- 1 onion chopped
- 2 cloves garlic minced
- 1 jalapeño seeded and finely chopped
- 1 tablespoon taco seasoning
- 2 14.5 oz cans diced tomatoes with green chiles
- 2 cups low-sodium chicken broth
- 1 cup tomato sauce 8-oz can
- 2 cups frozen corn
- 1 14.5 oz can black beans, drained and rinsed
- Juice of 1 lime
Optional Toppings:
- Shredded cheese
- Pickled jalapeños
- Sliced tortillas
- Greek Yogurt in place of sour cream
- Sliced avocado
Instructions
- Heat a large pot over medium-high heat. Spray with olive oil and add the chicken and onions.
- Cook, flipping the chicken, until browned and onions softened, about 5 minutes. (Note, chicken will not be fully cooked)
- Add in the garlic, jalapeños and taco seasoning, cook for an additional 1 minute.
- Add in diced tomatoes, broth and tomato sauce. Bring to a boil, then lower to medium-low heat and cover. Cook for 30 minutes.
- Remove the chicken and shred, add back to the pot along with the corn and black beans.
- Add in lime juice, mix together and serve with desired toppings.
Video
Notes
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Taco Soup
The nutrition below is based off 1 serving (1 cup) of the low calorie taco soup recipe above.
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Article History:
- Originally written and published January 16, 2021 by Audrey Johns
- Updated on September 12, 2023 by Audrey Johns
- Updated on November, 2023 by Audrey Johns
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