Is Chicken Tortilla Soup Good For Weight Loss?

Looking for a delicious and nutritious meal that can support your weight loss goals? Look no further than chicken tortilla soup!

Packed with lean protein from chicken and fiber-rich ingredients like vegetables and beans, this flavorful soup is a satisfying option that can help you stay fuller for longer, making it easier to stick to your calorie-controlled diet.

With its balanced blend of ingredients, chicken tortilla soup is a healthy and tasty addition to your weight loss menu. Give it a try and enjoy a guilt-free and filling meal.

is chicken tortilla soup good for weight loss

Nutritional Benefits of Chicken Tortilla Soup

Chicken tortilla soup is a delicious Mexican-inspired dish that not only tantalizes your taste buds but also provides numerous nutritional benefits. This hearty soup is packed with ingredients that offer a range of essential nutrients, making it a wholesome and nourishing choice.

1. Lean Protein

One of the key ingredients in chicken tortilla soup is, of course, chicken. Chicken is an excellent source of lean protein, which is essential for muscle growth and repair.

Protein is also important for maintaining a healthy immune system and supporting overall health and wellbeing.

By including chicken in your soup, you can ensure you’re getting a good dose of high-quality protein without adding excessive amounts of fat or calories to your diet. This makes chicken tortilla soup a great option for individuals looking to maintain or build muscle mass while enjoying a flavorful meal.

2. Fiber-rich Vegetables

Another nutritional advantage of chicken tortilla soup comes from the inclusion of fiber-rich vegetables. Traditional recipes often include ingredients like tomatoes, onions, peppers, and corn, all of which contribute to the fiber content of the soup.

Fiber is crucial for maintaining a healthy digestive system and promoting regular bowel movements. It also helps to keep you feeling fuller for longer, reducing the likelihood of overeating or snacking between meals.

Additionally, a diet rich in fiber has been associated with a reduced risk of various chronic diseases, including heart disease and certain types of cancer.

3. Vitamins and Minerals

Chicken tortilla soup also provides a wide array of essential vitamins and minerals. The combination of vegetables, herbs, and spices used in the soup contributes to its nutritional profile.

Tomatoes, for example, are an excellent source of vitamin C, which is necessary for collagen production and immune function.

Onions are rich in dietary fiber, vitamin C, and various antioxidants. Peppers are packed with vitamin A and C, along with other beneficial compounds. Corn is a good source of vitamin B6, folate, and dietary fiber.

4. Healthy Fats

Although chicken tortilla soup is generally low in fat, it does contain small amounts of healthy fats that are beneficial for your body. Avocado is often used as a garnish in this soup, adding a creamy texture and a dose of heart-healthy monounsaturated fats.

Monounsaturated fats have been linked to various health benefits, including improved heart health and reduced inflammation. They also help to increase the absorption of fat-soluble vitamins, such as vitamin E, which is found in avocado.

5. Spices with Potential Health Benefits

Lastly, the spices used in chicken tortilla soup not only enhance the flavor but also offer potential health benefits. Ingredients such as cumin, chili powder, and garlic may have antioxidant and anti-inflammatory properties.

Cumin, in particular, has been shown to have antimicrobial and anti-cancer effects in some studies. Garlic is known for its immune-boosting properties, and chili powder may aid in weight management and metabolism.

In summary, chicken tortilla soup is not only a tasty and satisfying dish but also a nutrient-packed option. It provides lean protein, fiber-rich vegetables, essential vitamins and minerals, healthy fats, and potentially beneficial spices. By incorporating this flavorful soup into your diet, you can enjoy a range of nutritional benefits while indulging your taste buds.

Low-Calorie Ingredients in Chicken Tortilla Soup

Chicken tortilla soup is a delicious and satisfying dish that is popular in many cuisines. It is known for its rich flavors and hearty ingredients. However, if you are watching your calorie intake or trying to maintain a healthy diet, you may be concerned about the calorie content of this soup.

Fortunately, there are several low-calorie ingredients that you can use to make a lighter version of chicken tortilla soup without compromising on taste.

In this section, we will explore some of these ingredients and how they can be incorporated into the soup.

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Skinless Chicken Breast

Chicken is a lean protein source that is low in calories and fat. Using skinless chicken breast in your chicken tortilla soup can significantly reduce the calorie content of the dish.

The breast meat is tender and flavorful, providing the essential protein without adding unnecessary calories. To prepare the chicken, you can either poach it or grill it before adding it to the soup.


Adding a variety of vegetables to your chicken tortilla soup not only enhances its nutritional value but also reduces the calorie count.

Vegetables such as bell peppers, onions, tomatoes, and corn can provide flavor and texture to the soup without contributing many calories. These vegetables are high in fiber and nutrients, making them a healthy addition to your soup.


Using a low-sodium chicken or vegetable broth as the base of your soup is an excellent way to keep the calorie count low.

Broth adds flavor to the soup without adding unnecessary calories. Opt for low-sodium options to reduce the sodium content of your soup as well.

You can also make your own broth using chicken bones and vegetables for a more homemade and wholesome version.

Spices and Herbs

Spices and herbs are a fantastic way to add depth and flavor to your chicken tortilla soup without adding calories.

Cumin, paprika, chili powder, and oregano are common spices used in this soup. They not only enhance the taste but also provide health benefits. These spices have been associated with aiding digestion, boosting metabolism, and reducing inflammation.

Baked Tortilla Strips

Instead of using fried tortilla chips, you can opt for baked tortilla strips to garnish your chicken tortilla soup.

Baking the tortilla strips reduces the calorie and fat content while still providing that satisfying crunch.

Simply cut corn tortillas into thin strips, spray them with cooking spray, sprinkle with a little salt, and bake them in the oven until crispy.

By using low-calorie ingredients such as skinless chicken breast, vegetables, low-sodium broth, spices and herbs, and baked tortilla strips, you can enjoy a flavorful and satisfying bowl of chicken tortilla soup without worrying about the calorie count. These ingredients not only reduce the calorie content but also add nutritional value to the soup. So go ahead and experiment with these low-calorie alternatives to create a healthier version of this classic soup.

High Protein Content in Chicken Tortilla Soup for Weight Loss

1. Chicken as a Lean Protein Source

Chicken is a fantastic source of lean protein, making it an excellent addition to any weight loss diet. Protein is essential for weight loss as it helps promote feelings of fullness, reduces appetite, and boosts metabolism.

By including chicken in your meals, such as chicken tortilla soup, you can increase your protein intake without consuming excessive calories.

Chicken is also a great source of amino acids, which are the building blocks of protein. These amino acids play a crucial role in muscle recovery and growth. When you engage in regular exercise while trying to lose weight, consuming adequate protein is vital to preserve muscle mass.

2. Benefits of Protein for Weight Loss

Including high protein foods in your weight loss journey offers several benefits:

  • Increased satiety: Protein takes longer to digest compared to carbohydrates, keeping you feeling full for longer periods. This helps prevent overeating and unnecessary snacking.
  • Boosted metabolism: Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories during the digestion and absorption process.
  • Muscle preservation: When losing weight, there is a risk of losing muscle mass. Consuming sufficient protein helps preserve muscle, which is important for maintaining a healthy metabolism.
  • Improved body composition: Protein can aid in reducing body fat while promoting the development of lean muscle mass. This can contribute to a more toned and defined physique.

3. Nutrient Dense Ingredients in Chicken Tortilla Soup

Besides chicken, tortilla soup is typically packed with nutrient-dense ingredients that further enhance its weight loss benefits:

  • Vegetables: Most tortilla soup recipes include a variety of vegetables like tomatoes, onions, bell peppers, and corn. These veggies provide essential vitamins, minerals, and dietary fiber, which support overall health and help you feel satisfied.
  • Black beans: Adding black beans to chicken tortilla soup increases its protein content while also providing a good amount of fiber. Fiber aids in digestion, promotes satiety, and helps control blood sugar levels.
  • Broth: The base of the soup is often made with low-sodium chicken broth, which adds flavor without excessive sodium. It keeps the soup light and hydrating.
  • Spices: Flavorful spices like cumin, chili powder, and garlic powder are commonly used in chicken tortilla soup. Not only do these spices make the soup delicious, but they also offer potential health benefits, such as improved digestion and metabolism.
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4. Tips for Making a Healthy Chicken Tortilla Soup

To make the most of the weight loss benefits of chicken tortilla soup, consider the following tips:

  • Opt for grilled or baked chicken breast instead of using fried chicken or dark meat.
  • Use low-sodium chicken broth to control sodium intake.
  • Include a variety of colorful vegetables to maximize nutrient content.
  • Top the soup with a small amount of low-fat cheese or avocado for added flavor and creaminess.
  • Enjoy the soup with baked tortilla chips or opt for a homemade baked tortilla strip topping instead of using fried tortilla strips.

Incorporating Chicken Tortilla Soup in a Balanced Diet Plan

When it comes to maintaining a balanced diet, it is important to include a variety of nutritious foods that provide essential nutrients. In this section, we will explore how you can incorporate chicken tortilla soup into a balanced diet plan.

1. Choose a Healthy Base

The base of your chicken tortilla soup plays a crucial role in its nutritional value. Opt for a broth or stock that is low in sodium and free from artificial additives.

Homemade chicken broth is an excellent choice as it allows you to control the ingredients and ensure a healthier option. You can also use low-sodium store-bought broth as an alternative.

2. Load Up on Vegetables

To enhance the nutritional content of your chicken tortilla soup, load it up with a variety of vegetables. Add diced onions, bell peppers, carrots, and celery for added flavor and texture. These vegetables are rich in vitamins, minerals, and dietary fiber, which are essential for overall health.

Additionally, consider adding vegetables like corn, tomatoes, and zucchini for more color and flavor. These vegetables not only contribute to the nutritional value of the soup but also add a delightful taste to each spoonful.

3. Choose Lean Protein

Chicken tortilla soup is inherently rich in protein due to the inclusion of chicken as the main ingredient. Opt for lean cuts of chicken, such as skinless breast meat, to keep the soup lower in fat. Chicken is an excellent source of high-quality protein, essential for muscle growth and repair.

If you prefer a vegetarian or vegan option, you can substitute chicken with plant-based proteins like tofu or tempeh. These protein alternatives are equally nutritious and can provide the necessary protein intake.

4. Add Whole Grains

To make your chicken tortilla soup more filling and nutritious, consider adding whole grains. Whole grains provide dietary fiber, vitamins, minerals, and antioxidants. They can help regulate blood sugar levels and promote digestive health.

You can add cooked brown rice, quinoa, or whole wheat noodles to your soup. These grains will not only enhance the texture but also provide additional nutrients that contribute to a balanced diet.

5. Control the Toppings

While toppings add flavor and texture to chicken tortilla soup, it is essential to control the portion size and choose healthier options. Opt for toppings like diced avocado, fresh cilantro, and lime wedges, which provide extra nutrients without adding excessive calories.

Avoid toppings like sour cream, excessive cheese, and fried tortilla strips, as they can add unnecessary fat and calories. Instead, consider using baked tortilla chips or opting for a smaller amount of cheese to keep the soup healthier.

6. Portion Control

As with any food, portion control is crucial when incorporating chicken tortilla soup into a balanced diet plan. Be mindful of the serving size and adjust it according to your individual dietary needs and goals.

Remember that chicken tortilla soup should be part of a well-rounded meal, accompanied by a variety of other nutritious foods. Include a side salad or steamed vegetables to ensure you are meeting your daily requirements for vitamins and minerals.

Healthy Recipe Variations for Chicken Tortilla Soup

Traditional chicken tortilla recipes often include ingredients that are high in calories and fat. If you’re looking for a healthier alternative, here are some recipe variations that you can try:

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1. Vegetable-packed Chicken Tortilla Soup

If you want to increase the nutritional value of your soup, consider adding a variety of vegetables. You can include diced bell peppers, carrots, celery, zucchini, and corn kernels to add color, flavor, and vitamins. These vegetables also add texture to the soup, making it even more enjoyable.

To make the soup even healthier, use boneless, skinless chicken breasts instead of chicken thighs. This will reduce the amount of saturated fat in the dish while still providing lean protein.

While cooking the vegetables, it’s important to use minimal oil or opt for healthier alternatives like olive oil or avocado oil. This will help reduce the overall calorie content of the soup.

2. Gluten-free Chicken Tortilla Soup

For those who follow a gluten-free diet or have gluten intolerance, there are ways to make a delicious chicken tortilla soup without gluten-containing ingredients. Instead of using regular tortillas, you can substitute them with gluten-free tortillas or corn tortillas.

If you prefer a thicker soup, you can use gluten-free flour or cornstarch as a thickening agent. This will help achieve the desired consistency without compromising the taste.

Additionally, make sure to check the labels of canned ingredients such as diced tomatoes or chicken broth to ensure they are gluten-free.

3. Low-Sodium Chicken Tortilla Soup

Reducing your sodium intake is important for maintaining a healthy lifestyle. To make a low-sodium version of chicken tortilla soup, opt for low-sodium chicken broth and canned ingredients.

You can also reduce the amount of salt you add to the soup, as the canned ingredients and broth may already contain some sodium.

Instead of using salt for flavoring, you can use herbs and spices such as cumin, paprika, oregano, and chili powder. These will add a burst of flavor without the need for excessive sodium.

4. Vegan or Vegetarian Chicken Tortilla Soup

If you follow a vegan or vegetarian diet, you can still enjoy the flavors of chicken tortilla soup by replacing the chicken with plant-based protein alternatives.

You can use tofu, tempeh, or textured vegetable protein (TVP) to add substance and protein to the soup.

For a vegan version, ensure that the tortillas and other ingredients, such as the broth, are free of animal products. You can use vegetable broth instead of chicken broth for a fully vegan soup.

5. Spicy Chicken Tortilla Soup

If you enjoy a little kick in your soup, consider adding some spice to your chicken tortilla soup. You can add chopped jalapenos or a dash of cayenne pepper for heat.

Spices like cumin, chili powder, and smoked paprika can also add depth and complexity to the flavor.

Keep in mind that spiciness can be subjective, so adjust the amount of spices according to your taste preferences.

Is chicken tortilla soup good for weight loss?

Chicken tortilla soup can be a healthy option for weight loss if prepared with lean chicken, lots of vegetables, and minimal added fats. However, it is important to control portion sizes and avoid high-calorie toppings like cheese and sour cream.

How many calories are in chicken tortilla soup?

The calorie content of chicken tortilla soup can vary depending on the recipe and ingredients used. On average, a serving of chicken tortilla soup can range from 200 to 400 calories.

Can I make a healthier version of chicken tortilla soup?

Absolutely! To make a healthier version of chicken tortilla soup, you can use low-sodium broth, add plenty of vegetables, use skinless chicken breast, and skip or reduce the amount of added fats like oil or butter. You can also opt for baked tortilla chips instead of fried ones for toppings.


Chicken tortilla soup can be a great addition to a weight loss diet. It is packed with lean protein from the chicken, which helps to increase satiety and boost metabolism.

The vegetables and spices in the soup provide essential nutrients and add flavor without adding excessive calories.

Additionally, opting for a homemade version allows you to control the ingredients and reduce sodium and unhealthy fats. However, it’s still important to watch portion sizes and be mindful of any high-calorie toppings or additions.

Incorporating chicken tortilla soup into a balanced and calorie-controlled diet can support weight loss goals while keeping your taste buds satisfied.

Elodie Westover

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