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    Home - Dinner

    Published: Jan 2, 2015 · Modified: Oct 5, 2021 by Amanda Powell · This post may contain affiliate links.

    Lightened Chicken Taco Soup

    Jump to Recipe

    This taco soup is light on the calories, but big on flavor!

    Oh my gosh, it's the first post of the New Year and we are starting off with a light, savory recipe. Just a taste of some of the changes coming to the blog. (don't worry I'll always be primarily a dessert and baking blogger, but my waistline is begging me to share some of these healthy savory recipes with you!) Truthfully though, a soup recipe on this blog really isn't that foreign if you look at the savory recipes already on this blog. You want to know why? Because soup is my favorite.

    It's just so easy to whip up a nice, big pot of soup and eat it over a few days. When Vlad and I were still living together in London, we spent a lot of time living off different types of soup. In fact, a very large, almost overflowing pot of soup was the very first meal I ever made for him. Before that, I would always order food and he thought I didn't even know how to cook. The look on his face when he came home from work to find soup waiting for him was priceless.

    This taco soup is light on the calories, but big on flavor!

    Our favorite thing to do was set aside some of our grocery money and go to each of the product stores on our high street. We were lucky because there were three different produce shops and two produce kiosks on our street, so we always had great variety and great prices.

    Vlad is very athletic and really into health (the complete opposite of me at the time), so he taught me how to lighten up my favorite foods without compromising on taste. I was obsessed with Mexican food and he made this lightened chicken taco soup for me and I completely fell in love with it!!

    This taco soup is light on the calories, but big on flavor!

    Super cheesy, very taco-y and oh my gosh, just thinking about it is making me drool. It's got tons of good-for-you additions because tacos, behind all that cheese and grease, is actually full of really healthy add-ons like tomato, black beans, corn, and protein.

    We keep things light here by using reduced-fat milk (side note: everyone should stay away from skim milk - that's just sugary water with a milky tint). and fat-free, low-sodium broth. With a very sharp cheese, you can also cut down on the amount you need to get a good cheesy flavor, so grab the good stuff. I also bake the chicken to amp up the flavor. After that, you can really pick and choose what you add into the soup, but in this recipe, I've shared my favorites. If you want to make it a little indulgent, feel free to add a tablespoon or shredded cheese on top and maybe a couple of crunchy tortilla strips.

    This taco soup is light on the calories, but big on flavor!

    Recipe Card

    This taco soup is light on the calories, but big on flavor!

    Lightened Chicken Taco Soup

    Amanda Powell
    Print Recipe Pin Recipe
    Prep Time 30 minutes mins
    Cook Time 45 minutes mins
    Total Time 1 hour hr 15 minutes mins
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    Ingredients
      

    • 1 lbs chicken breast
    • 3 ½ tablespoons taco seasoning divided
    • 5 tablespoons extra virgin olive oil
    • ½ onion diced
    • 2 cloves garlic minced
    • ½ cup flour
    • 2 ½ cups reduced fat milk divided
    • 8 oz sharp cheddar cheese shredded, plus more for topping (optional)
    • 1 15 oz can corn, drained
    • 1 15 oz can black or red beans, drained
    • 1 15 oz can fire roasted diced tomatoes
    • 2 - 3 cups chicken broth
    • salt & pepper to taste

    Instructions
     

    • Cut the chicken into quarters and coat with a tablespoon of the taco seasoning. Wrap in aluminium foil and bake for about 35 minutes, or until cooked through. Use two forks to shred the chicken. Cut any pieces that are too large. Reserve any liquid in the foil to add to soup.
    • Heat the oil in a large pot on medium-high. Add the onions and cook until translucent, add the garlic. Add the flour and stir until the flour browns slightly. Whisk in about one cup of the milk and mix until smooth and begins to thicken. Add the cheese and stir occasionally until the cheese is melted and full incorporated.
    • Add the corn, beans, remaining taco seasoning, and tomatoes. Slowly add in the chicken broth (add the juiced from the shredded chicken to your chicken broth prior to adding to the soup.) until it reached the desired consistency. Add salt and pepper to taste.
    • Bring the soup to a light boil. Once the soup begins to boil, bring down to a simmer and cook for at least 10 - 15 minutes.
    • Serve with more shredded cheese and tortilla strips if desired.
    Tried this recipe?Tag me on Instagram! @acookienameddesire #acookienameddesire

     

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    About Amanda Powell

    Baker, photographer, and sometimes world traveler behind A Cookie Named Desire. Obsessed with helping people live life sweetly with delicious food to share with the special people in your life and creating lasting memories.

    Reader Interactions

    Comments

    1. Belinda says

      August 31, 2023 at 5:12 am

      At what point do you add the cooked chicken to the soup?

      Reply
    2. Petter says

      September 27, 2017 at 3:31 am

      Lovely Recipe. I loved your recipe.

      Reply
    3. Angelica Cano-Newell says

      February 09, 2017 at 10:59 am

      Thank you so much for creating and sharing this recipe! My family absolutely love this soup and my kids constantly beg me to make their favorite soup at least once a week. I never have leftovers after dinner for lunch the next day. I cannot say enough good things about this recipe and it's so quick and easy to make. Thanks again!

      Reply
      • Amanda says

        February 09, 2017 at 9:35 pm

        I am so glad you enjoy it! It's one of my favorites, too! 🙂

        Reply
    4. Doug says

      February 20, 2015 at 3:46 pm

      Thanks for the tip on the extra sharp cheese! This looks so tasty. I'm tempted to eat it with chips instead of a spoon.

      Reply
    5. Ashley | Spoonful of Flavor says

      January 04, 2015 at 8:15 pm

      Everything about this soup looks amazing! I love that creamy thick texture. I would love a big bowl of it right now!

      Reply
    6. Christina @ Bake with Christina says

      January 03, 2015 at 2:30 pm

      Wow that soup looks SO hearty and delicious! Perfect for this time of the year! Pinned 🙂

      Reply
      • Amanda says

        January 03, 2015 at 2:38 pm

        Thank you!! It's one of my favorites

        Reply
    7. Amanda says

      January 03, 2015 at 1:47 pm

      This soup looks so thick and hearty! I can't wait to try it!

      Reply
      • Amanda says

        January 03, 2015 at 2:39 pm

        Let me know if you do try it! I love my soups stuffed with veggies and meat, so this is super hearty and if that's your thing, you'll love it too.

        Reply

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    Hi, I'm Amanda! I am the baker and photographer behind A Cookie Named Desire. I'm a cookbook author, food science nerd, world traveler (sometimes) with a major weakness for cookies and cheese.

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