A bowl of chicken tortilla soup is comfort food at its best—warm, zesty, and satisfying. This keto version keeps everything you love about the classic while cutting the carbs way down. It’s rich with chicken, tomatoes, peppers, and bold spices, and topped with crunchy, low-carb “tortilla” strips.
You’ll get the same cozy flavor without the guilt. Perfect for weeknights, meal prep, or anyone craving a hearty, clean bowl of soup.
Ingredients
Method
- Sauté the aromatics: Heat oil in a large pot over medium heat. Add onion, bell pepper, and jalapeño. Cook 4–5 minutes until softened and fragrant. Stir in garlic and cook 30 seconds more.
- Bloom the spices: Add cumin, chili powder, smoked paprika, and oregano. Stir for 30–60 seconds to bring out the flavors.
- Build the broth: Add tomato paste and stir. Pour in chicken broth and diced tomatoes. Bring to a gentle boil, then reduce to a simmer.
- Add chicken: Stir in shredded chicken. Simmer 10–15 minutes to meld flavors. Taste and season with salt and pepper.
- Finish with freshness: Stir in lime juice and cilantro. Adjust lime and salt until the flavors pop.
- Make the “tortilla” strips: While the soup simmers, slice low-carb tortillas into thin strips, brush with oil, sprinkle with salt, and bake at 375°F (190°C) for 5–8 minutes until crisp; or crush cheese crisps into strip-like pieces.
- Serve: Ladle soup into bowls. Top with avocado, “tortilla” strips, cilantro, and any optional toppings.
Why This Recipe Works
This soup leans on aromatics, spices, and a touch of lime for big flavor without starch or sugar. Using shredded chicken adds protein and texture, while a mix of broth and tomatoes creates a bright, savory base.
The “tortilla” crunch comes from baked low-carb tortillas or cheese crisps, which keep the dish true to its roots. It’s simple, flexible, and ready in around 30 minutes if you use cooked chicken.
What You’ll Need
- Olive oil or avocado oil: 2 tablespoons for sautéing.
- Onion: 1 small, finely diced.
- Garlic: 3–4 cloves, minced.
- Jalapeño: 1, seeded and minced (optional for heat).
- Bell pepper: 1 small, diced (any color).
- Chicken: 3 cups cooked and shredded (rotisserie works great).
- Chicken broth: 6 cups, low-sodium.
- Diced tomatoes: 1 can (14.5 oz), no sugar added.
- Tomato paste: 1 tablespoon, for richness.
- Ground cumin: 1½ teaspoons.
- Chili powder: 1 teaspoon.
- Smoked paprika: ½ teaspoon.
- Oregano: 1 teaspoon, preferably Mexican oregano.
- Salt and black pepper: To taste.
- Lime: Juice of 1, plus wedges for serving.
- Fresh cilantro: ¼ cup chopped, plus extra for garnish.
- Avocado: 1–2, sliced or diced for topping.
- Keto tortilla “strips”: Choose one:
- Low-carb tortillas, sliced and baked until crisp, or
- Cheese crisps, crushed into “strips.”
- Optional toppings: Sour cream, shredded cheddar or Monterey Jack, sliced radishes, extra jalapeño.
Instructions
- Sauté the aromatics: Heat oil in a large pot over medium heat. Add onion, bell pepper, and jalapeño.
Cook 4–5 minutes until softened and fragrant. Stir in garlic and cook 30 seconds more.
- Bloom the spices: Add cumin, chili powder, smoked paprika, and oregano. Stir for 30–60 seconds to bring out the flavors.
- Build the broth: Add tomato paste and stir.
Pour in chicken broth and diced tomatoes. Bring to a gentle boil, then reduce to a simmer.
- Add chicken: Stir in shredded chicken. Simmer 10–15 minutes to meld flavors.
Taste and season with salt and pepper.
- Finish with freshness: Stir in lime juice and cilantro. Adjust lime and salt until the flavors pop.
- Make the “tortilla” strips: While the soup simmers, slice low-carb tortillas into thin strips, brush with oil, sprinkle with salt, and bake at 375°F (190°C) for 5–8 minutes until crisp; or crush cheese crisps into strip-like pieces.
- Serve: Ladle soup into bowls. Top with avocado, “tortilla” strips, cilantro, and any optional toppings.
How to Store
- Refrigerator: Store soup in an airtight container for up to 4 days.
Keep toppings and crunch separate to maintain texture.
- Freezer: Freeze in portions for up to 3 months. Thaw in the fridge overnight and reheat gently on the stove.
- Reheat tips: Warm over medium heat until steaming. Add a splash of broth or water if it thickens.
Add fresh lime and cilantro after reheating to brighten it up.
Why This Is Good for You
This soup is built around lean protein and non-starchy vegetables, which support blood sugar balance and satiety. The broth is light yet nourishing, and the avocado adds heart-healthy fats that keep you full longer. Because it’s low in carbs and free of added sugars, it fits cleanly into a keto or low-carb approach.
The spices don’t just add flavor—they bring antioxidants and can help digestion.
Pitfalls to Watch Out For
- Hidden sugars: Check labels on diced tomatoes, broth, and chili powder. Choose no-sugar-added and low-sodium versions.
- Too many toppings: Cheese and sour cream are delicious, but they add calories quickly. Measure if you’re tracking macros.
- Overcooked chicken: If simmered too long, pre-cooked chicken can dry out.
Add it after the broth is simmering and heat gently.
- Carb creep from tortillas: Not all “low-carb” tortillas are equal. Read nutrition labels and watch portion size, or use cheese crisps.
- Bland broth: If your broth tastes flat, add more salt, a squeeze of lime, and a pinch of cumin. Seasoning is key.
Recipe Variations
- Creamy version: Stir in 2–3 ounces of softened cream cheese or a splash of heavy cream at the end for a richer, silky texture.
- Chipotle kick: Add 1 minced chipotle in adobo plus 1 teaspoon adobo sauce for smoky heat.
Check labels for added sugar.
- Green chili twist: Swap diced tomatoes for tomatillos or a can of fire-roasted green chiles. Add a handful of spinach for extra greens.
- Slow cooker method: Add everything except lime, cilantro, and toppings to the slow cooker. Cook on Low 6–7 hours or High 3–4 hours.
Stir in lime and cilantro before serving.
- Instant Pot method: Sauté aromatics and spices on Sauté. Add remaining ingredients (except lime/cilantro), pressure cook 8 minutes, quick release, then stir in lime and cilantro.
- Turkey or beef swap: Use shredded turkey or cooked ground beef if that’s what you have. Adjust seasoning to taste.
FAQ
Is this soup actually keto?
Yes.
It’s low in net carbs when made with no-sugar-added tomatoes and a keto-friendly crunchy topping. Most of the calories come from protein and healthy fats.
How can I make it spicier?
Add more jalapeño, a pinch of cayenne, or a minced chipotle pepper. Taste as you go so the heat doesn’t overpower the other flavors.
Can I use raw chicken instead of cooked?
Yes.
Add 1 to 1.5 pounds of boneless, skinless chicken breasts or thighs to the simmering broth and cook until done (about 12–18 minutes). Shred and return to the pot.
What can I use instead of low-carb tortillas?
Crushed cheese crisps, pork rinds, or homemade parmesan crisps give a great crunch with fewer carbs. Add them just before serving.
How do I thicken the soup without flour?
Simmer uncovered to reduce, or stir in a few ounces of cream cheese for a creamy finish.
You can also blend a small portion of the soup and return it to the pot.
Can I make this dairy-free?
Absolutely. Skip cheese and sour cream, and use avocado and extra cilantro for richness. Choose a dairy-free crunchy topping like pork rinds.
What are the approximate macros?
Numbers vary by brand, but a typical serving (without toppings) lands around 5–7g net carbs, 25–30g protein, and 8–12g fat.
Add toppings to taste and track if needed.
How do I keep the avocado from browning?
Slice it right before serving or toss with a little lime juice. Store extra avocado tightly wrapped with plastic pressed against the surface.
In Conclusion
Keto Chicken Tortilla Soup gives you bold flavor, satisfying protein, and a crunchy finish—all with low carbs and simple steps. It’s flexible enough for weeknights, meal prep, or feeding a crowd. Keep the lime and cilantro handy, adjust the heat to your liking, and enjoy a cozy bowl that feels indulgent without breaking your goals.
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