I weighed and measured this easy chicken taco soup so you don’t have to! With 125 calories, 15 grams protein, 7 g carbs, and 2 grams of fat, this dinner fits perfectly into my calorie-counting, weight-loss plan. I know you’ll love this soup and so will your family!
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I make this chicken taco soup for Sunday dinners and for camping trips. It’s a crowd-pleaser and comes together quickly.
One challenge with soups while dieting is estimating portion size and the associated calories and macros.
I measured the entire pot, entered the recipe, and calculated the nutrition per cup. The results per 1 cup serving are:
- The whole pot weighed 3,879 grams and yielded 17 cups.
- Each cup weighed 229 grams.
- Per cup:
- 125 calories
- 15 g protein
- 7 g carbs
- 2 g fat
- 1 g fiber
- 2 g sugar
- 72 mg sodium
- and a high percentage of your daily Vitamin A needs.
This means you can enjoy a hearty bowl, feed your family, and stay on track with your weight-loss goals. Calorie counting lets my favorite foods fit into the plan while still allowing progress.
Ingredients in Chicken Taco Soup
I bulk this soup with vegetables to add volume without many calories. The vegetables I use include:
- Onions and garlic: sautéed briefly in a little olive oil to soften and develop flavor.
- Diced tomatoes: they add flavor and act as part of the broth.
- Corn: it adds sweetness and texture—don’t skip it; it makes the soup delicious.
- Carrots: optional if you prefer fewer carbs, but they help increase volume for a low-calorie meal.
These vegetables give the soup a southwest flavor profile.
For the main components I include:
- Boneless, skinless chicken breasts
- White rice
- Black beans
Chicken broth provides the liquid base.
Chicken Taco Soup Topping Ideas
Toppings are optional and not included in the nutrition above. Popular choices are:
- Shredded cheese
- Light sour cream
- Fresh cilantro
- Sliced avocado
- Tortilla strips or chips
- Fresh lime wedges or a squeeze of lime juice
Easy Chicken Taco Soup
Ingredients
- 1 tablespoon olive oil
- 1/2 medium onion chopped
- 2 cloves garlic minced
- 2 lbs chicken breasts, boneless, skinless
- 7 cups chicken broth
- 2 cans diced tomatoes 30 oz total
- 2/3 cup white rice
- 12 ounce corn frozen is OK
- 2 medium carrots chopped
- 1/2 cup black beans
- 2 tablespoons taco seasoning
Instructions
-
Heat the olive oil in a large pot and sauté the chopped onion and minced garlic for 3–4 minutes, until softened.
-
Add the chicken, chicken broth, diced tomatoes, rice, corn, carrots, black beans, and taco seasoning. Bring to a boil, then reduce heat and simmer for 30–40 minutes until the rice and chicken are cooked through.
-
Serve hot and top as desired with shredded cheese, cilantro, light sour cream, avocado, lime, or tortilla chips.
Nutrition
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