Description
High Protein Chicken Taco Soup is a one-pot, muscle-building meal packed with chicken, black beans, corn, and flavorful taco spices. This 30-minute soup delivers over 35 grams of protein per serving, is fully customizable, and perfect for meal prep or busy weeknights.
Ingredients
Protein:
1 lb boneless, skinless chicken breasts or thighs
Vegetables & Aromatics:
1 yellow onion, diced
3 cloves garlic, minced
1 can (10 oz) diced tomatoes with green chilies
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) corn, drained
Base & Seasoning:
1 tbsp olive oil
1 packet (1 oz) taco seasoning (or 2 tbsp homemade)
4 cups chicken broth
Salt and black pepper to taste
Optional Toppings:
Shredded cheese, avocado, cilantro, sour cream or Greek yogurt, tortilla chips
Instructions
1. Heat olive oil in a large pot over medium-high heat. Season chicken with salt and pepper and sear 4-5 minutes per side. Remove and set aside.
2. Add diced onion to the same pot and cook 4-5 minutes until softened. Add garlic and cook 1 minute until fragrant.
3. Stir in taco seasoning for 30 seconds. Pour in chicken broth, scraping up browned bits from the pot.
4. Add diced tomatoes, black beans, corn, and seared chicken. Bring to a boil, then reduce heat to low, cover, and simmer 15-20 minutes.
5. Remove chicken, shred with two forks, and return to soup. Stir to combine.
6. Serve with optional toppings as desired.
Notes
Cool completely before storing.
Refrigerate in an airtight container for up to 4 days.
Freeze in portions for up to 3 months; thaw overnight before reheating.
Reheat gently on the stove or microwave, adding a splash of broth if needed.
Protein swaps: ground turkey, ground beef, or shredded rotisserie chicken.
Dietary tweaks: Low-carb/keto omit corn and beans; vegetarian use vegetable broth and plant-based chicken or extra beans.
Flavor boosts: tomato paste for richer flavor; lime juice for a bright kick.
Slow cooker: brown chicken and sauté onions/garlic first, cook on low 6-7 hours or high 3-4 hours, shred chicken 30 minutes before serving.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, High Protein, Soup
- Method: Stovetop
- Cuisine: Mexican, American
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 6 g
- Sodium: 720 mg
- Fat: 11 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 8 g
- Protein: 36 g
- Cholesterol: 70 mg