I packed all the best taco flavors into one protein-loaded pot, and the result is hearty, zesty, and ridiculously satisfying. This chicken taco soup is the kind of dinner that makes everyone ask for seconds.
I’m obsessed with this High Protein Chicken Taco Soup because it hits all my taco cravings without turning dinner into a whole production. I get tender chicken, black beans, bold taco flavor, and that thick, loaded spoonful situation I always want when I’m starving.
But it still feels fresh and not heavy. Big win.
I love how every bite has a little something going on, so I’m not digging around for the good parts. And the leftovers?
Honestly, I look forward to them. This is the kind of soup I crave when I want real food that keeps me full.
Ingredients
- Olive oil gets the onion and garlic going with a cozy, savory base.
- Yellow onion adds sweetness without trying too hard.
It just works.
- Garlic brings that “yep, dinner smells amazing” moment fast.
- Chicken packs in the protein and makes the soup feel like a meal.
- Chicken broth keeps it light, cozy, and not too heavy.
- Diced tomatoes add juicy texture and a little bright tang.
- Tomato sauce makes the broth richer, thicker, and more taco-night-ish.
- Black beans bring fiber, protein, and that hearty scoop factor.
- Pinto beans make it creamy-ish without adding cream.
- Corn adds little pops of sweetness.
Kids usually love this part.
- Taco seasoning does the heavy lifting, flavor-wise.
- Plus cumin and chili powder make it warmer, smokier, and less boring.
- Lime juice wakes everything up at the end.
- Cilantro adds freshness, unless you’re on Team Nope.
- Basically, toppings make each bowl fun, crunchy, creamy, or cheesy.
Ingredient Quantities
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 1/2 pounds boneless skinless chicken breasts or thighs
- 6 cups low sodium chicken broth
- 14.5 ounce can diced tomatoes, undrained
- 8 ounce can tomato sauce
- 15 ounce can black beans, drained and rinsed
- 15 ounce can pinto beans, drained and rinsed
- 15 ounce can sweet corn, drained (or 1 1/2 cups frozen corn)
- 2 tablespoons taco seasoning
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon black pepper
- 2 tablespoons fresh lime juice
- 1/4 cup chopped fresh cilantro
- Optional toppings: 1 cup shredded cheddar or Mexican blend
- Optional toppings: 1/2 cup plain Greek yogurt or sour cream
- Optional toppings: 1 avocado, diced
- Optional toppings: tortilla chips or strips
- Optional toppings: lime wedges
How to Make this
1. Heat 1 tablespoon olive oil in a large pot over medium heat; add 1 medium diced yellow onion and cook until softened, about 4 minutes, then add 3 cloves minced garlic and cook 30 seconds more.
2. Add 1 1/2 pounds boneless skinless chicken breasts or thighs to the pot and pour in 6 cups low sodium chicken broth.
3. Stir in a 1
4.5 ounce can diced tomatoes with juices, an 8 ounce can tomato sauce, 15 ounce can black beans (drained and rinsed), 15 ounce can pinto beans (drained and rinsed), and 15 ounce can sweet corn (drained) or 1 1/2 cups frozen corn.
4. Season with 2 tablespoons taco seasoning, 1 teaspoon ground cumin, 1/2 teaspoon chili powder, 1/2 teaspoon kosher salt (or to taste), and 1/4 teaspoon black pepper; stir to combine.
5. Bring the soup to a simmer, then reduce heat to maintain a gentle simmer; cover and cook until the chicken is cooked through, about 20 to 25 minutes.
6. Remove the chicken to a cutting board, shred with two forks, and return the shredded chicken to the pot.
7. Stir in 2 tablespoons fresh lime juice and 1/4 cup chopped fresh cilantro; taste and adjust salt and lime as needed.
8. Ladle into bowls and serve with optional toppings such as 1 cup shredded cheddar or Mexican blend, 1/2 cup plain Greek yogurt or sour cream, 1 diced avocado, tortilla chips or strips, and lime wedges.
Equipment Needed
1. Large heavy pot or Dutch oven
2. Cutting board
3. Chef knife
4. Wooden spoon or heatproof spatula
5. Measuring cups and measuring spoons
6. Can opener
7. Colander or fine mesh strainer
8. Two forks or kitchen tongs for shredding chicken
9. Ladle and soup bowls
FAQ
High Protein Chicken Taco Soup Recipe Substitutions and Variations
- 1 tablespoon olive oil: substitute avocado oil, light olive oil, or canola oil for similar cooking smoke point and neutral flavor
- 1 1/2 pounds boneless skinless chicken breasts or thighs: substitute ground turkey, shredded rotisserie chicken, canned white beans for vegetarian option, or firm tofu for a plant based protein
- 6 cups low sodium chicken broth: substitute low sodium vegetable broth, water plus 1 to 2 teaspoons chicken bouillon, or bone broth for deeper flavor
- 15 ounce can black beans, drained and rinsed: substitute kidney beans, pinto beans, or canned chickpeas for similar texture and protein
Pro Tips
1. Sear the chicken briefly before adding the broth to build deeper flavor and color. Just brown each side for 1 to 2 minutes in the hot oil, then add the liquid and continue as directed.
2. If you like a richer, silkier broth, remove about 2 cups of soup once the chicken is shredded, puree it, then stir it back in. It thickens the body without masking the bright tomato and lime notes.
3. Taste and adjust late. The canned tomatoes, beans, and taco seasoning can vary widely, so wait until after shredding the chicken to fine tune salt, lime, and extra chili if you want more heat.
4. For a fresher finish, reserve half the cilantro and lime until serving. Add the rest to the pot for cooked flavor, then sprinkle the reserved portion on bowls for lift and color.
5. Make-ahead and storage tips: refrigerate in an airtight container for up to 4 days or freeze in portions for 2 to 3 months. If frozen, add diced avocado and crunchy toppings just before serving to keep textures bright.
High Protein Chicken Taco Soup Recipe
I packed all the best taco flavors into one protein-loaded pot, and the result is hearty, zesty, and ridiculously satisfying. This chicken taco soup is the kind of dinner that makes everyone ask for seconds.
6
servings
388
kcal
Equipment: 1. Large heavy pot or Dutch oven
2. Cutting board
3. Chef knife
4. Wooden spoon or heatproof spatula
5. Measuring cups and measuring spoons
6. Can opener
7. Colander or fine mesh strainer
8. Two forks or kitchen tongs for shredding chicken
9. Ladle and soup bowls
Ingredients
1 tablespoon olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
1 1/2 pounds boneless skinless chicken breasts or thighs
6 cups low sodium chicken broth
14.5 ounce can diced tomatoes, undrained
8 ounce can tomato sauce
15 ounce can black beans, drained and rinsed
15 ounce can pinto beans, drained and rinsed
15 ounce can sweet corn, drained (or 1 1/2 cups frozen corn)
2 tablespoons taco seasoning
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon kosher salt, or to taste
1/4 teaspoon black pepper
2 tablespoons fresh lime juice
1/4 cup chopped fresh cilantro
Optional toppings: 1 cup shredded cheddar or Mexican blend
Optional toppings: 1/2 cup plain Greek yogurt or sour cream
Optional toppings: 1 avocado, diced
Optional toppings: tortilla chips or strips
Optional toppings: lime wedges
Directions
- Heat 1 tablespoon olive oil in a large pot over medium heat; add 1 medium diced yellow onion and cook until softened, about 4 minutes, then add 3 cloves minced garlic and cook 30 seconds more.
- Add 1 1/2 pounds boneless skinless chicken breasts or thighs to the pot and pour in 6 cups low sodium chicken broth.
- Stir in a 1
- 5 ounce can diced tomatoes with juices, an 8 ounce can tomato sauce, 15 ounce can black beans (drained and rinsed), 15 ounce can pinto beans (drained and rinsed), and 15 ounce can sweet corn (drained) or 1 1/2 cups frozen corn.
- Season with 2 tablespoons taco seasoning, 1 teaspoon ground cumin, 1/2 teaspoon chili powder, 1/2 teaspoon kosher salt (or to taste), and 1/4 teaspoon black pepper; stir to combine.
- Bring the soup to a simmer, then reduce heat to maintain a gentle simmer; cover and cook until the chicken is cooked through, about 20 to 25 minutes.
- Remove the chicken to a cutting board, shred with two forks, and return the shredded chicken to the pot.
- Stir in 2 tablespoons fresh lime juice and 1/4 cup chopped fresh cilantro; taste and adjust salt and lime as needed.
- Ladle into bowls and serve with optional toppings such as 1 cup shredded cheddar or Mexican blend, 1/2 cup plain Greek yogurt or sour cream, 1 diced avocado, tortilla chips or strips, and lime wedges.
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: 650g
- Total number of serves: 6
- Calories: 388kcal
- Fat: 7g
- Saturated Fat: 1.5g
- Trans Fat: 0g
- Polyunsaturated: 1.5g
- Monounsaturated: 4g
- Cholesterol: 95mg
- Sodium: 650mg
- Potassium: 900mg
- Carbohydrates: 36g
- Fiber: 9g
- Sugar: 6g
- Protein: 36g
- Vitamin A: 2200IU
- Vitamin C: 10mg
- Calcium: 100mg
- Iron: 4mg
