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High Protein Chicken Taco Soup - Hearty, Flavorful, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 to 2 pounds boneless, skinless chicken breast (or thighs for extra tenderness)
  • Aromatics: 1 large yellow onion, 3 garlic cloves
  • Peppers (optional for heat): 1 jalapeño or 1 can diced green chiles
  • Broth: 4 cups low-sodium chicken broth
  • Tomatoes: 1 (14.5-ounce) can fire-roasted diced tomatoes
  • Tomato sauce: 1 (8-ounce) can tomato sauce
  • Beans: 1 (15-ounce) can black beans, drained and rinsed; 1 (15-ounce) can pinto or cannellini beans, drained and rinsed
  • Corn: 1 cup frozen corn or 1 (15-ounce) can corn, drained
  • Taco seasoning: 3 tablespoons (store-bought or homemade)
  • Cumin (extra boost): 1 teaspoon
  • Smoked paprika: 1 teaspoon
  • Salt and pepper: To taste
  • Lime: 1 to 2 limes
  • Olive oil: 1 to 2 tablespoons
  • Optional protein boosters: 1/2 cup plain Greek yogurt or 1/2 cup low-fat cottage cheese, blended smooth
  • Optional toppings: Chopped cilantro, avocado, diced red onion, jalapeño slices, baked tortilla strips, shredded cheese

Method
 

  1. Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add chopped onion and cook 3–4 minutes until softened. Stir in minced garlic and jalapeño or green chiles, cooking 1 minute until fragrant.
  2. Bloom the spices: Add taco seasoning, cumin, and smoked paprika. Stir for 30 seconds to wake up the flavors.
  3. Add liquids and chicken: Pour in chicken broth, diced tomatoes, and tomato sauce. Nestle in the chicken breasts. Bring to a gentle boil, then reduce to a simmer. Cover and cook 15–18 minutes, or until chicken is cooked through.
  4. Shred the chicken: Remove chicken to a cutting board and shred with two forks. Return the shredded chicken to the pot.
  5. Add beans and corn: Stir in black beans, pinto beans, and corn. Simmer uncovered 8–10 minutes to thicken slightly.
  6. Finish with lime and adjust: Squeeze in the juice of 1 lime. Taste and season with salt and pepper. For a creamier, higher-protein finish, whisk in blended Greek yogurt or cottage cheese off the heat.
  7. Serve: Ladle into bowls and top with cilantro, avocado, jalapeño, baked tortilla strips, or a sprinkle of cheese. Add an extra lime wedge on the side if you like.