Chicken Tortilla Soup

This nutritious version comes together in less than 30 minutes.

“The traditional Mexican recipe often has a lot of unhealthy cream and cheese,” says San Francisco-based chef Lynda Marren. Instead, she uses tomatoes and beans to create a hearty base. Vegans and those who are dairy-free can omit the Greek yogurt topping, which is a healthier swap for the usual sour cream.

Serves 1

This recipe is part of our meal prep series. For the full plan click here.

For the soup:

  • 2 teaspoons olive oil
  • ¼ cup onion, chopped
  • 1 teaspoon chili powder
  • 1 teaspoon tomato paste
  • 1 cup shredded chicken
  • 1 cup chicken stock, divided
  • ⅓ cup tomato, diced
  • ¼ cup corn kernels
  • ¼ cup canned black beans, rinsed and drained

For the garnish:

  • ¼ avocado, thinly sliced
  • 1 tablespoon Greek yogurt (optional)
  • 1 tablespoon chopped cilantro
  • Lime wedge


  1. Heat the oil in a large pan over medium heat; add onion and cook until softened, but not brown, about three minutes.

  2. Stir in chili powder and tomato paste; Add chicken to tomato-chili mixture and stir to coat entirely.

  3. Add about ½ of the chicken stock and bring mixture to a simmer. Cover and cook for 20 minutes.

  4. Add tomato, corn, black beans and remaining chicken stock to the pan. Bring mixture to a simmer and cook for an additional five minutes then remove from heat and allow to cool. Store in an airtight container in the fridge alongside separate containers for the garnishes.

To Serve

    Photography and styling by Julia Gartland