Description
This High Protein Chicken Taco Soup is a flavorful, easy-to-make meal packed with lean chicken, black beans, and corn, seasoned with classic Southwestern spices. Perfect for a comforting lunch or dinner, this soup can be prepared on the stovetop, in a crockpot, or using an Instant Pot, making it versatile for any kitchen setup.
Ingredients
Scale
Base Ingredients
- 1 teaspoon olive oil
- 1 cup minced onion
- ½ tablespoon minced garlic (about 3 cloves)
- 1 lb boneless, skinless chicken breasts
Soup Ingredients
- 14 oz can tomato sauce (low or no salt)
- 1 quart chicken broth (low or no salt)
- 1 teaspoon paprika
- ½ teaspoon black pepper
- 1 teaspoon chili powder
- ½ teaspoon cumin
- 15 oz can black beans, drained & rinsed (low or no salt)
- 1 cup frozen corn, thawed
Instructions
- Prepare the base: Heat the olive oil in a large pot over medium heat. Add the minced onion and garlic and sauté for about 4 minutes until the onion becomes translucent and fragrant.
- Add main ingredients: Add the chicken breasts to the pot along with the tomato sauce, chicken broth, paprika, black pepper, chili powder, cumin, black beans, and thawed corn. Stir everything together to combine.
- Cook the soup: Cover the pot, turn the heat to high, and bring the soup to a boil. Once boiling, reduce the heat to medium and let it simmer gently for 20 minutes to cook the chicken thoroughly and allow flavors to meld.
- Shred the chicken: Remove the cooked chicken breasts from the pot and shred them using two forks or a stand mixer paddle attachment. Return the shredded chicken to the pot and stir well to combine.
- Serve and enjoy: The soup is now ready to serve. Ladle into bowls and enjoy warm.
- Crockpot option – sauté base: Optionally, heat olive oil in a sauté pan over medium heat and sauté onions and garlic for 4 minutes until soft.
- Crockpot option – assemble soup: Add the sautéed onions and garlic, chicken breasts, tomato sauce, chicken broth, spices, beans, and corn into the crockpot. Stir to combine.
- Crockpot cooking: Cook on low for 6-8 hours or on high for 3-4 hours until the chicken is tender and fully cooked.
- Crockpot shredding: Remove the chicken, shred it, return it to the crockpot, stir, and serve.
- Instant Pot sauté step: Set the Instant Pot to sauté mode and cook the onions and garlic for 4 minutes, scraping up any browned bits from the bottom.
- Instant Pot assembly: Add chicken breasts, tomato sauce, chicken broth, spices, black beans, and corn into the Instant Pot. Stir well to combine.
- Pressure cook: Seal the Instant Pot and set it to Manual Pressure for 10 minutes. It will take approximately 10 minutes to come to pressure before cooking starts.
- Pressure release and shredding: Perform a quick release of pressure after cooking. Remove the chicken, shred it, return it to the pot, stir, and enjoy.
Notes
- Use low or no salt options for tomato sauce, chicken broth, and black beans to control sodium intake.
- Shredding chicken with a stand mixer paddle attachment can save time and effort.
- This soup pairs well with tortilla chips, avocado slices, or a sprinkle of shredded cheese and cilantro.
- Leftovers store well in the refrigerator for up to 4 days and can be frozen for up to 3 months.
- Adjust spices to taste if you prefer more heat or milder flavor.
