Healthier Slow Cooker Chicken Tortilla Soup: A Flavorful and Easy Recipe
Chicken tortilla soup is a beloved classic, known for its rich flavors, comforting warmth, and satisfying textures. However, many traditional recipes can be heavy on sodium and fat. This healthier slow cooker version allows you to enjoy all the deliciousness without the guilt. By using lean chicken breast, low-sodium broth, and plenty of vegetables, you can create a nourishing and flavorful meal that’s perfect for busy weeknights or cozy weekends.
Why You’ll Love This Recipe
* **Effortless:** The slow cooker does most of the work, allowing you to set it and forget it.
* **Healthy:** Packed with lean protein, fiber-rich vegetables, and customizable toppings for a nutritious meal.
* **Flavorful:** A blend of spices, tomatoes, and chicken create a robust and satisfying flavor profile.
* **Customizable:** Easily adapt the recipe to your preferences by adding different vegetables, adjusting the spice level, or choosing your favorite toppings.
* **Budget-Friendly:** Using affordable ingredients like chicken breast, canned beans, and vegetables makes this a cost-effective meal.
* **Great for Meal Prep:** This soup is perfect for making ahead of time and enjoying throughout the week.
Ingredients You’ll Need
* **Chicken:** 1.5 – 2 pounds boneless, skinless chicken breasts
* **Onion:** 1 large yellow onion, chopped
* **Garlic:** 3-4 cloves garlic, minced
* **Bell Peppers:** 1 red bell pepper, chopped
* **Corn:** 1 cup frozen or canned corn (drained)
* **Black Beans:** 1 (15-ounce) can black beans, rinsed and drained
* **Diced Tomatoes:** 1 (28-ounce) can diced tomatoes, undrained
* **Tomato Paste:** 2 tablespoons
* **Chicken Broth:** 6-8 cups low-sodium chicken broth
* **Chili Powder:** 2 tablespoons
* **Cumin:** 1 tablespoon
* **Oregano:** 1 teaspoon dried oregano
* **Smoked Paprika:** 1 teaspoon
* **Cayenne Pepper:** 1/4 – 1/2 teaspoon (optional, for heat)
* **Salt:** To taste
* **Black Pepper:** To taste
* **Lime Juice:** 2 tablespoons, fresh
* **Optional Toppings:** Avocado, shredded cheese (cheddar, Monterey Jack, or a Mexican blend), sour cream or Greek yogurt, tortilla chips, cilantro, green onions, jalapenos.
Equipment
* Slow Cooker (6-quart or larger)
* Cutting board
* Knife
* Measuring cups and spoons
* Ladle
Step-by-Step Instructions
**1. Prepare the Vegetables:**
* Chop the onion and bell pepper into bite-sized pieces.
* Mince the garlic.
**2. Combine Ingredients in the Slow Cooker:**
* Place the chicken breasts in the bottom of the slow cooker.
* Add the chopped onion, bell pepper, minced garlic, corn, black beans, diced tomatoes (with juice), and tomato paste to the slow cooker.
**3. Add Seasonings and Broth:**
* In a small bowl, combine the chili powder, cumin, oregano, smoked paprika, cayenne pepper (if using), salt, and black pepper.
* Sprinkle the spice mixture over the chicken and vegetables in the slow cooker.
* Pour the chicken broth over the ingredients, ensuring the chicken is mostly submerged. Use 6 cups for a thicker soup and 8 cups for a thinner consistency.
**4. Cook the Soup:**
* Cover the slow cooker and cook on low for 6-8 hours, or on high for 3-4 hours, or until the chicken is cooked through and easily shreds with a fork.
**5. Shred the Chicken:**
* Carefully remove the chicken breasts from the slow cooker and place them on a cutting board.
* Use two forks to shred the chicken into bite-sized pieces.
**6. Return the Chicken to the Slow Cooker:**
* Place the shredded chicken back into the slow cooker with the remaining soup ingredients.
**7. Stir and Simmer:**
* Stir the soup to combine the shredded chicken with the vegetables and broth.
* Let the soup simmer in the slow cooker for another 15-30 minutes to allow the flavors to meld.
**8. Add Lime Juice:**
* Stir in the fresh lime juice just before serving.
**9. Taste and Adjust Seasoning:**
* Taste the soup and adjust the seasoning as needed. Add more salt, pepper, chili powder, or cayenne pepper to taste.
**10. Serve and Garnish:**
* Ladle the soup into bowls and garnish with your favorite toppings, such as avocado, shredded cheese, sour cream or Greek yogurt, tortilla chips, cilantro, green onions, and jalapenos.
Tips and Variations
* **Add More Vegetables:** Feel free to add other vegetables like zucchini, carrots, or celery to the soup.
* **Spice it Up:** Increase the amount of chili powder or cayenne pepper for a spicier soup. You can also add a diced jalapeno to the slow cooker.
* **Use Different Beans:** Substitute pinto beans, kidney beans, or great northern beans for black beans.
* **Make it Vegetarian:** Omit the chicken and use vegetable broth for a vegetarian version. Add extra beans or vegetables to make it more filling.
* **Add Fire-Roasted Tomatoes:** Use fire-roasted diced tomatoes for a smoky flavor.
* **Use Rotisserie Chicken:** For a quicker version, use shredded rotisserie chicken instead of cooking chicken breasts in the slow cooker. Add the shredded chicken during the last 30 minutes of cooking.
* **Blend for a Creamier Soup:** Use an immersion blender to partially blend the soup for a creamier texture. Be careful not to over-blend it, as you still want some chunks of vegetables.
* **Topping Ideas:** Get creative with your toppings! Consider adding a dollop of guacamole, a sprinkle of cotija cheese, or a drizzle of hot sauce.
* **Adjusting Thickness:** If the soup is too thick, add more chicken broth. If it’s too thin, simmer it uncovered in the slow cooker for a longer period to allow some of the liquid to evaporate.
* **Make it in an Instant Pot:** This recipe can easily be adapted for an Instant Pot. Sauté the onions and garlic first, then add the remaining ingredients. Cook on high pressure for 15 minutes, followed by a natural pressure release for 10 minutes.
* **Storage:** Leftover soup can be stored in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to 2-3 months.
Healthier Swaps
To make this chicken tortilla soup even healthier, consider these simple swaps:
* **Use Low-Sodium Broth:** Opting for low-sodium chicken broth significantly reduces the sodium content of the soup.
* **Choose Lean Protein:** Chicken breast is a great source of lean protein, helping you feel full and satisfied without excess fat.
* **Load Up on Vegetables:** Adding plenty of vegetables like onions, bell peppers, and corn boosts the fiber and nutrient content of the soup.
* **Go Easy on the Cheese and Sour Cream:** While cheese and sour cream add flavor, they can also be high in fat. Use them sparingly or opt for low-fat or non-fat versions like Greek yogurt.
* **Whole Wheat Tortilla Strips/Baked Chips:** Instead of fried tortilla strips, consider using baked tortilla chips or making your own baked whole wheat tortilla strips for a healthier crunch.
* **Make Your Own Tortilla Strips:** Lightly brush corn tortillas with olive oil, sprinkle with salt and bake at 350 degrees until crispy. Cut into strips and add to the soup as a garnish.
Serving Suggestions
This healthier slow cooker chicken tortilla soup is delicious on its own as a hearty and satisfying meal. Here are some other ways to serve it:
* **As a Starter:** Serve a smaller portion of the soup as a starter for a Mexican-themed meal.
* **With a Salad:** Pair the soup with a side salad for a light and balanced lunch.
* **In a Tortilla Bowl:** For a fun and festive presentation, serve the soup in an edible tortilla bowl.
* **With Quesadillas:** Serve alongside cheese quesadillas or chicken quesadillas for a complete meal.
* **Taco Bar Addition:** Perfect for your taco bar, offering guests a warm and comforting alternative to tacos and nachos.
Nutritional Information (Approximate)**
* Calories: Approximately 300-400 per serving (depending on toppings)
* Protein: 30-40 grams per serving
* Fiber: 5-7 grams per serving
*Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.*
Slow Cooker Chicken Tortilla Soup Recipe
**Yields:** 6-8 servings
**Prep time:** 15 minutes
**Cook time:** 6-8 hours on low, or 3-4 hours on high
**Ingredients:**
* 1. 5-2 pounds boneless, skinless chicken breasts
* 1 large yellow onion, chopped
* 3-4 cloves garlic, minced
* 1 red bell pepper, chopped
* 1 cup frozen or canned corn (drained)
* 1 (15-ounce) can black beans, rinsed and drained
* 1 (28-ounce) can diced tomatoes, undrained
* 2 tablespoons tomato paste
* 6-8 cups low-sodium chicken broth
* 2 tablespoons chili powder
* 1 tablespoon cumin
* 1 teaspoon dried oregano
* 1 teaspoon smoked paprika
* 1/4 – 1/2 teaspoon cayenne pepper (optional)
* Salt and pepper to taste
* 2 tablespoons fresh lime juice
* Optional toppings: Avocado, shredded cheese, sour cream or Greek yogurt, tortilla chips, cilantro, green onions, jalapenos
**Instructions:**
1. **Prepare the Vegetables:** Chop the onion and bell pepper and mince the garlic.
2. **Combine Ingredients in the Slow Cooker:** Place the chicken breasts in the bottom of the slow cooker. Add the chopped onion, bell pepper, minced garlic, corn, black beans, diced tomatoes (with juice), and tomato paste.
3. **Add Seasonings and Broth:** In a small bowl, combine the chili powder, cumin, oregano, smoked paprika, cayenne pepper (if using), salt, and black pepper. Sprinkle the spice mixture over the chicken and vegetables. Pour the chicken broth over the ingredients, ensuring the chicken is mostly submerged.
4. **Cook the Soup:** Cover and cook on low for 6-8 hours, or on high for 3-4 hours, or until the chicken is cooked through.
5. **Shred the Chicken:** Remove the chicken breasts and shred with two forks.
6. **Return the Chicken to the Slow Cooker:** Place the shredded chicken back into the slow cooker with the soup.
7. **Stir and Simmer:** Stir to combine and simmer for 15-30 minutes.
8. **Add Lime Juice:** Stir in the fresh lime juice just before serving.
9. **Taste and Adjust Seasoning:** Adjust seasoning as needed.
10. **Serve and Garnish:** Ladle into bowls and garnish with your favorite toppings.
Enjoy this delicious and healthier slow cooker chicken tortilla soup! It’s a perfect meal for any time of year.