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–+ servings
healthy chicken tortilla soup

Healthy Chicken Tortilla Soup

Course: Dinner, Lunch, Main Dish
Cuisine: Comfort Food, Game Day, Mexican, Soups and Stews
Recipe Type: 90/10 Freezer Meals, 90/10 Gluten Free, 90/10 Regular, 90/10 Slow Cooker, Instant Pot®
Author: Ryan Chapman
Servings : 4

Ingredients

  • 3 Tbsp avocado oil divided (or olive oil)
  • 1 onion small, diced
  • 2 Tbsp bottled minced garlic
  • 1/2 cup cilantro finely chopped, divided in half
  • 4 cups chicken broth
  • 1 can crushed tomatoes peeled and crushed, 15 oz.
  • 1 lb boneless, skinless chicken breast whole or diced into 1/2" pieces
  • 1 Tbsp Chili Powder
  • 1/2 Tbsp cumin
  • 1/2 tsp paprika
  • 1 tsp salt
  • 2 avocados medium, cubed or sliced
  • 1/4 tsp cayenne pepper
  • 2 cups Monterey Jack Cheese or pepper jack, shredded, divided
  • 8 corn tortillas

Instructions

Tortilla Strips

  • Oven: Preheat oven to 425 F. Using a pizza cutter, cut tortilla into thin strips (about 1/4 inch wide) and in half. Toss strips in about half of the oil. Bake at 425 F on a parchment-lined baking sheet for 5 minutes or until tortilla strips are browned and crispy. Remove from pan and crush approximately half of the strips.
  • Air Fryer: Follow preparation above for oven and then add to your air fryer basket and air fry at 425 F, tossing frequently, until tortilla stips are browned and crispy. Remove from air fryer and crush approximately half of the strips.

Soup (Stove Top)

  • In a large pot, heat half of the oil over medium-high heat. Add the chopped onion, half of the chopped cilantro, and all of the minced garlic. Saute for 3 min.
  • Add the chicken breast (whole or diced), broth, tomatoes, and all spices. Make sure the chicken breasts (if whole) are at the bottom of the liquid. Bring to a boil.
  • Once boiling, reduce the heat to medium and cook for 10-12 minutes or until chicken is cooked through.
  • Remove and shred or chop chicken breasts (if cooked whole).
  • Add chicken back to the pot along with 1 cup of cheese, and half of the tortilla strips (crushed). Stir well. If too much broth/liquid has evaporated and you would like it to be thinner, you can add some water at this point (or more broth).
  • Spoon soup into 4 bowls. Top with remaining tortilla strips, shredded cheese, avocado chunks, and chopped cilantro, if desired.

Soup (Slow Cooker)

  • Combine diced onion, garlic, half the cilantro, chicken breast (whole or diced), broth, tomatoes, and all spices in a slow cooker. Cook on low 6 hours or on high 4 hours.
  • Remove and shred or chop chicken breasts (if cooked whole).
  • Add chicken back to the slow cooker along with 1 cup of cheese, and half of the tortilla strips (crushed). Stir well. If too much broth/liquid has evaporated and you would like it to be thinner, you can add some water at this point (or more broth).
  • Spoon soup into 4 bowls. Top with remaining tortilla strips, shredded cheese, avocado chunks, and chopped cilantro, if desired.

Soup (Instant Pot)

  • Combine diced onion, garlic, half the cilantro, chicken breast (whole or diced), broth, tomatoes, and all spices in Instant Pot.
  • Close the lid, set valve to sealing, and program for soup.
  • At the end of cook time, quick release the pressure.
  • Remove and shred or chop chicken breasts (if cooked whole).
  • Add chicken back to the soup along with 1 cup of cheese, and half of the tortilla strips (crushed). Stir well. If too much broth/liquid has evaporated and you would like it to be thinner, you can add some water at this point (or more broth).
  • Spoon soup into 4 bowls. Top with remaining tortilla strips, shredded cheese, avocado chunks, and chopped cilantro, if desired.

To Freeze:

  • Make tortilla strips as directed. Allow to cool. Add to a sandwich sized bag and set aside. Omit remaining oil.
  • Add all remaining ingredients except avocados and cheese to a gallon sized freezer bag.
  • Add both bags (bag of soup plus bag of tortilla strips) to a third bag to make a “kit” and freeze.

To Cook After Freezing: Slow Cooker

  • Add contents of large bag (reserve tortilla strips for now) to slow cooker.
  • Cook on low 8 hours or on high 6 hours.
  • Remove chicken and shred or dice chicken. Return chicken to slowcooker.
  • Serve soup topped with tortilla strips, avocados, and cheese.

To Cook After Freezing: Instant Pot

  • Add contents of large bag (reserve tortilla strips for now) to Instant Pot. Press saute. Allow soup to heat until a half to one cup of liquid has accumulated at the bottom (10-15 min). Press cancel.
  • Lock lid; set valve to sealing. Program for soup.
  • When cook time is up, set valve to venting to quick release.
  • Remove chicken and shred or dice chicken. Return chicken to Instant Pot and stir.
  • Serve soup topped with tortilla strips, avocados, and cheese.