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• My Healthy Chicken Tortilla Soup Is Light, Keto Friendly, And So Flavorful
• Ingredients & Substitutions
• How To Make Healthy Chicken Tortilla Soup
• My Recipe Tips
• Healthy Chicken Tortilla Soup (Keto & GF) Recipe card
• Alternate Cooking Methods
• Topping Ideas
• Recipe Reviews

My Healthy Chicken Tortilla Soup Is Light, Keto Friendly, And So Flavorful

If you love Mexican recipes as much as I do, you’re going to love this healthy chicken tortilla soup . It’s loaded with chicken and veggies, but I made it lighter than regular versions that often have beans or corn. Here’s why we have it on regular rotation at my house:

• Classic Mexican flavors in a lighter package – Fire roasted tomatoes, jalapeño, aromatics, and warm spices make every bite bold and zesty, so I didn’t compromise flavor. And since everyone can pile on their favorite toppings, we don’t miss the beans and corn at all.
• Quick and easy to make – This healthy tortilla soup comes together with just a quick sauté, simmer, and shred. It feels restaurant-worthy while keeping it simple.
• Light on calories and carbs, big on flavor – With just 5.5g net carbs and 147 calories per cup, this recipe is naturally low carb and gluten-free. You can even skip the dairy toppings to make it paleo or whole30. It checks so many boxes for a healthy chicken tortilla soup!
• Simple ingredients – You just need chicken, a few veggies, and some pantry staples.
• 3 ways to cook – I usually make this recipe on the stove top, but I’ve also tested and included Instant Pot and slow cooker options if you’d rather set it and forget it.

This low carb chicken tortilla soup is cozy, flavorful, and fun to customize, so grab your favorite toppings and make it with me!

“Absolutely incredible!! This is a recipe I have returned to many times, even after keto. The family I have made it for love it too. It is delicious and hearty but also healthy and not too filling! I love it with sour cream and avocado.”

-Leah

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my healthy chicken tortilla soup recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Chicken – I used chicken breasts, but boneless chicken thighs work, too. You can also toss in leftover shredded chicken or rotisserie chicken to shorten the simmer time, but I don’t love doing this because the other flavors get less time to develop that way.
• Aromatics – Including onions , garlic , and bell peppers . Feel free to use any color onions or bell peppers you’ve got (I use multiple colors for variety), and if you need a shortcut, jarred garlic works fine.
• Jalapeno – Adds a kick, but it’s subtle. If you don’t want your healthy chicken tortilla soup spicy at all, you can leave it out or swap in canned green chilies (which are milder). For more intense heat instead, you can add more chili powder or jalapenos.
• Chicken Broth – Reduced-sodium broth is my go-to so I can control the salt. For a rich flavor, use my homemade chicken broth or bone broth . Vegetable or even beef broth works in a pinch, but chicken matches the flavors here best.
• Canned Tomatoes – Fire roasted tomatoes are my favorite here for smoky depth, but regular canned diced tomatoes still taste great.
• Spices – The basics here are cumin , chili powder , sea salt , and black pepper . Sometimes I throw in smoked paprika for a little extra depth or cayenne pepper for more heat.
• Olive Oil – My go-to for sautéing, but avocado oil works, too.

And don’t forget about the add-ins after you cook the soup — see my topping ideas below!

How To Make Healthy Chicken Tortilla Soup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Sauté the aromatics. Heat a little oil in a Dutch oven and toss in the garlic, onion, and bell peppers. Cook until the onion looks translucent and the peppers start to soften — this builds the flavor base for the whole soup.
2. Cook the chicken. Stir in the jalapeño, broth, fire roasted tomatoes, chicken, and spices. Bring to a gentle boil first, then let it simmer until the chicken is tender and cooked through.

1. Shred the chicken. Take the chicken out and pull it apart with two forks. Add it back to the pot and let it simmer a little longer to soak up all that flavor.
2. Serve it up. Your healthy chicken tortilla soup is ready to go! Ladle into bowls and pile on your favorite toppings. I never skip avocado, cheese, and a squeeze of lime!

My Recipe Tips

• Can you skip sauteing the aromatics? Yes, you can just dump everything in the pot if you want it super easy, but I think the few extra minutes of sauteing tastes so much better.
• Scrape the bottom of the pan after adding the broth. This is called deglazing, and adds extra flavor to the soup.
• Want it more hearty? If you don’t need this to be a keto chicken tortilla soup and just want a real food, healthy version, feel free to add a can of black beans for extra protein and fiber. I usually add these in the last 10 minutes, so they don’t get too mushy. You may need a little more broth to compensate, too.
• How to shred the chicken faster: When my priority is faster eating rather than faster cleanup, I toss the chicken in a bowl and use my hand mixer — it shreds in seconds.
• Longer simmer time = more flavor. The flavors in this healthy chicken tortilla soup build as it cooks, so don’t be afraid to let it go longer.
• This serving size is ideal for a starter — double it for a meal. It also depends on what toppings you add and how much.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Chicken Tortilla Soup:

• 1 tbsp Olive oil ▢
• 2 cloves Garlic (minced) ▢
• 1/2 medium White onion (diced) ▢
• 1/2 cup Bell peppers (diced) ▢
• 1/4 cup Jalapeno (diced) ▢
• 6 cups Chicken broth, reduced sodium ▢
• 1 14.5-oz can Fire roasted diced tomatoes (with liquid) ▢
• 1 lb Boneless skinless chicken breast ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1 tsp Cumin ▢
• 1/8 tsp Chili powder ▢

Optional Toppings:

• 1/2 recipe Keto tortilla chips ▢
• 1/3 cup Monterey jack cheese (shredded) ▢
• 1 medium Avocado (sliced) ▢
• 1/3 cup Sour cream ▢
• 1/4 cup Fresh cilantro (chopped) ▢
• 1 whole Lime (cut into 6 wedges) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat the olive in a dutch oven over medium-high heat. Add the garlic, onion, and bell peppers and saute for 3-5 minutes , until the onion is translucent and the bell peppers have softened.
2. Add the diced jalapeno, chicken broth, fire roasted tomatoes, chicken breast, and the remaining spices and bring to a boil.
3. Reduce heat to medium-low and simmer for 30 minutes , until the chicken breast is cooked through.
4. Remove the chicken from the pot and shred it using two forks. Add the shredded chicken back to the pot and simmer for an additional 5 minutes .
5. Remove the soup from the heat. Add one cup of soup to a bowl and garnish with fresh chopped cilantro, 1 tablespoon of shredded cheese,1/6 of an avocado, 1 tablespoon sour cream and a lime wedge. Serve with 5 low carb tortilla chips.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup soup + toppings

• Alternate cooking methods: Check out my methods here to make this healthy chicken tortilla soup in the Crock Pot or Instant Pot instead of the stove.
• Storage: Keep leftovers (without toppings) in the fridge for up to 3-5 days.
• Reheat: Warm it up on the stove or in the microwave.
• Freeze: This soup freezes well for up to 3 months, as long as you freeze it without the toppings. Thaw in the fridge overnight, then reheat and add fresh toppings.
• Note on nutrition info: These numbers are without the toppings, since those are optional and can vary depending on what you add. If you want to see the calories and macros with toppings, you can customize the recipe in my Wholesome Yum App and it will show you the numbers.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Chicken Tortilla Soup

Alternate Cooking Methods

• Crock Pot – Feel free to take a shortcut by just dumping all the ingredients (not including toppings, of course) into your Crock Pot and cook for 5-6 hours on Low or 2.5-3 hours on High, until the chicken shreds easily. However, I find it tastes better when I saute the veggies before adding to the slow cooker.
• Instant Pot – On busy nights, I use the Sauté setting for the veggies, then pressure cook everything for 10 minutes. Release, shred, and it’s dinner in no time.

Topping Ideas

When I serve this low carb chicken tortilla soup, I love setting out a toppings bar so everyone can build their own bowl. Here’s what I usually include:

• Tortilla Chips – Make my keto tortilla chips (pictured above) if you’re low carb. Otherwise you can grab your favorite store-bought ones, or make my baked corn tortilla chips (my favorite lately because I can cut them into thin tortilla strips before baking, which is perfect for soup!).
• Shredded Cheese – Monterey jack, Cheddar cheese, or Mexican blend are my family’s go-tos
• Avocado – You can slice it (like I did above), or dice instead. Guacamole is great too, if you’ve got a few extra minutes.
• Sour Cream – Or swap in Greek yogurt for a lighter option.
• Fresh Cilantro – If you’re not a fan, green onions are a good alternative.
• Lime Wedges – Because nothing beats a fresh squeeze of lime juice.

If you’re going for a full Mexican spread, pair the soup and chips with some fun sides, like queso dip , taco dip , or fresh tomato salsa . And of course, no spread is complete without my skinny margaritas !

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Healthy Chicken Tortilla Soup (Keto & GF)

My healthy chicken tortilla soup has tender chicken and veggies in a flavorful broth, with fresh toppings. It’s also keto & gluten free!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-chicken-tortilla-soup/

Ingredients

Chicken Tortilla Soup:

• 1 tbsp Olive oil
• 2 cloves Garlic (minced)
• 1/2 medium White onion (diced)
• 1/2 cup Bell peppers (diced)
• 1/4 cup Jalapeno (diced)
• 6 cups Chicken broth, reduced sodium
• 1 14.5-oz can Fire roasted diced tomatoes (with liquid)
• 1 lb Boneless skinless chicken breast
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 1 tsp Cumin
• 1/8 tsp Chili powder

Optional Toppings:

• 1/2 recipe Keto tortilla chips
• 1/3 cup Monterey jack cheese (shredded)
• 1 medium Avocado (sliced)
• 1/3 cup Sour cream
• 1/4 cup Fresh cilantro (chopped)
• 1 whole Lime (cut into 6 wedges)

Instructions

1. Heat the olive in a dutch oven over medium-high heat. Add the garlic, onion, and bell peppers and saute for 3-5 minutes , until the onion is translucent and the bell peppers have softened.
2. Add the diced jalapeno, chicken broth, fire roasted tomatoes, chicken breast, and the remaining spices and bring to a boil.
3. Reduce heat to medium-low and simmer for 30 minutes , until the chicken breast is cooked through.
4. Remove the chicken from the pot and shred it using two forks. Add the shredded chicken back to the pot and simmer for an additional 5 minutes .
5. Remove the soup from the heat. Add one cup of soup to a bowl and garnish with fresh chopped cilantro, 1 tablespoon of shredded cheese,1/6 of an avocado, 1 tablespoon sour cream and a lime wedge. Serve with 5 low carb tortilla chips.

Maya’s Recipe Notes

Serving size: 1 cup soup + toppings

• Alternate cooking methods: Check out my methods here to make this healthy chicken tortilla soup in the Crock Pot or Instant Pot instead of the stove.
• Storage: Keep leftovers (without toppings) in the fridge for up to 3-5 days.
• Reheat: Warm it up on the stove or in the microwave.
• Freeze: This soup freezes well for up to 3 months, as long as you freeze it without the toppings. Thaw in the fridge overnight, then reheat and add fresh toppings.
• Note on nutrition info: These numbers are without the toppings, since those are optional and can vary depending on what you add. If you want to see the calories and macros with toppings, you can customize the recipe in my Wholesome Yum App and it will show you the numbers.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)