Low Sodium Chicken Tortilla Soup Recipe

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This low sodium chicken tortilla soup recipe is hearty and flavorful – made with chicken, black beans, fresh herbs, and your favorite toppings. It makes a great lunch or dinner, and is fantastic any time of year!

I add a few great low sodium and low salt ingredients to make this tortilla soup nice and flavorful with less salt added. I love serving this soup up with unsalted tortilla chips, sour cream, and freshly sliced avocado for a complete meal.

This is another great soup recipe from our friend George (who also passed along his lemon chicken orzo soup you can read here) that is a low sodium favorite of ours. This soup has so many great flavors in each bite – it’s creamy, spicy, citrus-y, and hearty.

This soup gets great flavor from garlic, cilantro, and fresh lime juice. If you have cooked chicken ready in the fridge, you can make this soup quickly in about 15 minutes too. A great fast lunch or dinner option when you are short on time, but want something delicious and homemade.

This Low Sodium Chicken Tortilla Soup Recipe Is

• Bright
• Fresh
• Spicy
• Herby
• Easy to Cook
• Great for Lunch or Dinner

What’s In This Low Salt Tortilla Soup Recipe?

See the recipe card below for a full list of instructions and ingredient amounts!

• Organic no-salt-added chicken – getting organic meat without added preservatives is key for reducing the sodium in this recipe. Store-bought chicken can contain “hidden sodium” from being injected with a salt solution. Buying all natural chicken (preferably one with a nutrition label on it) is key!
• Extra Virgin Olive Oil
• Onion
• Jalapeno Peppers – leaving the seeds in the peppers gives the soup a spicier flavor. If you don’t like heat, you can remove the seeds before adding the peppers to the soup, which will make the soup more mild.
• Butternut Squash – I used frozen chopped squash, but you can use fresh if you have it!
• Black Beans: Use no salt added or low sodium beans for better flavor and control of the salt in this dish.
• Swiss chard, for extra greens in this dish! If you don’t have Swiss chard, you can use fresh baby spinach.
• Unsalted/ No Salt Added Chicken Stock – is a delicious base of this soup. I prefer using an unsalted broth to control the amount of salt in this dish. You can buy a fantastic container of low or no sodium broth or make your own from scratch!
• Limes, fresh is best for this recipe! The freshly juiced lime really adds a ton of flavor.
• Unsalted tortilla chips – adds a great crunch and texture to this soup! I like getting unsalted chips, but there are a few brands that offer no-salt-added chips you can enjoy.
• Toppings: I added avocado, chili flakes, sour cream or Greek yogurt, more tortilla chips

How to Make This Recipe

1. In a large pot, heat the olive oil over medium heat. Add the onion and jalapeno peppers and sauté over medium heat for 5 to 6 minutes until vegetables begin to soften.
2. Add the cilantro, butternut squash, and chicken stock and bring to a boil. Cook for 15 minutes, then blend the soup together with an immersion blender. If you don’t have an immersion blender, transfer the soup in small batches to a countertop blender, and blend until smooth. Return blended soup to the pot.
3. Add the shredded chicken meat, black beans, chopped Swiss chard, and lime juice. Cook over high heat for an additional 5 minutes, until soup is hot and bubbling.
4. Serve soup with unsalted tortilla chips and your favorite toppings (I used sliced avocado, sour cream, chili pepper flakes, and more lime). Enjoy!

More Low Sodium Chicken Recipes

• Low Sodium Chicken Soup with Lemon and Orzo Recipe
• Instant Pot Whole Chicken and Potatoes Recipe
• Creamy Low Sodium Chicken Salad Recipe (No Salt Added)
• Low Sodium Chicken Noodle Soup Recipe (No Salt Added)
• Low Sodium Chicken Broth Recipe (No Salt Added)

Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.

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Low Sodium Chicken Tortilla Soup

AuthorAuthor Kelly Jensen

This low sodium chicken tortilla soup recipe is hearty and flavorful – made with chicken, black beans, fresh herbs, and your favorite toppings. It makes a great lunch or dinner, and is fantastic any time of year!

5 from 4 votes

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Prep Time 5 minutes mins

Cook Time 35 minutes mins

Total Time 40 minutes mins

Course dinner, Lunch, Soup

Cuisine American

Servings 6 2-cup servings (approximately)

Calories 335 kcal

Equipment

• large pot
• Immersion Blender

Ingredients

  

1x2x3x

• ▢ 4 cups cooked chicken meat shredded
• ▢ 1 tablespoon olive oil
• ▢ 1 sweet onion diced
• ▢ 2 jalapeno peppers sliced, remove seeds for milder version
• ▢ 1 bunch cilantro chopped
• ▢ 3 cups butternut squash fresh or frozen (I used frozen)
• ▢ 6 cups no-salt-added chicken stock
• ▢ 1 14-ounce can no salt added black beans
• ▢ 1 bunch Swiss chard chopped
• ▢ 2 limes juiced
• ▢ 1 cup unsalted tortilla chips
• ▢ Toppings avocado, chili flakes, sour cream or Greek yogurt, more tortilla chips

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Instructions

 

• In a large pot, heat the olive oil over medium heat. Add the onion and jalapeno peppers and sauté over medium heat for 5 to 6 minutes until vegetables begin to soften.
• Add the cilantro, butternut squash, and chicken stock and bring to a boil. Cook for 15 minutes, then blend the soup together with an immersion blender. If you don’t have an immersion blender, transfer the soup in small batches to a countertop blender, and blend until smooth. Return blended soup to the pot.
• Add the shredded chicken meat, black beans, chopped Swiss chard, and lime juice. Cook over high heat for an additional 5 minutes, until soup is hot and bubbling.
• Serve soup with unsalted tortilla chips and your favorite toppings (I used sliced avocado, sour cream, chili pepper flakes, and more lime). Enjoy!

Notes

Save Money on Fresh Groceries & Pantry Staples!

I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell organic produce at a discounted price, and it’s purchased direct from farmers to reduce food waste. We get Misfit boxes every other week and love picking out our favorite seasonal produce for delivery.  You can save up to 40% off grocery store prices.

If you think produce delivery is too expensive… think again, and give Misfits Market a try!

Nutrition

Calories: 335kcalCarbohydrates: 30gProtein: 27gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 70mgSodium: 300mgPotassium: 818mgFiber: 5gSugar: 6gVitamin A: 10960IUVitamin C: 46mgCalcium: 125mgIron: 3mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

Tried this recipe?Let us know how it was! Please comment and leave a review.

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