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.

low sodium tortilla soup recipe with chicken avocado and unsalted tortilla chips

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

low sodium chicken tortilla soup recipe with sour cream, avocado, cilantro, lime, and no salt tortilla chips

Low Sodium Chicken Soup Recipes

Soup can be one of the most difficult things to make low sodium (and make it still taste good)!  I’ve made dozens of low sodium soups, and this chicken tortilla soup is a really fantastic version – I highly recommend it.

You can make soups low in sodium by swapping a no-salt-added broth for traditional stocks, and using a good variety of herbs, spices, and a bit of acidity. Browse all our low sodium soup recipes here, for lunch and dinner inspirations without tons of added salt or preservatives!

What’s In This Low Salt Tortilla Soup Recipe?

I love shopping for fresh produce through Misfits Market – they sell groceries, healthy pantry staples, and fantastic food finds (like meat and dairy) at a discounted price. Choose what goes into the box, save up to 40% off grocery store prices & save time with free delivery to your door!

  • 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: I like to use a fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive so I keep a few liters stocked up in my pantry.  Olive oil gives this dish a great taste, and also can contain heart-healthy properties!
  • 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.  I only use low or no sodium beans in my recipes. I sometimes buy canned, but more often than not just make them from scratch in my Instant Pot.
  • Swiss chard, for extra nutrients in this dish! If you don’t have Swiss chard, you can use 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 these 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

low salt tortilla soup recipe low sodium soups healthy chicken soups with no salt added

How Do You Make Low Salt Chicken Tortilla Soup?

  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!

The Best Immersion Blender for Soups

This low salt tortilla soup uses an immersion blender to combine a few ingredients into a thick, flavorful base. I’ve owned a lot of blenders, but my immersion blender is definitely the best one I’ve owned. This high-speed blender will blend even the toughest of ingredients into pulp.  

I prefer using my immersion blender for recipes like soup, as it’s much easier to manage than transferring all the ingredients to a stand blender. This is definitely one kitchen appliance we use on a weekly basis, I highly recommend checking one out if you don’t already have one.

low salt chicken tortilla soup recipe with black beans avocado sour cream red chili pepper flakes butternut squash onions and swiss chard.

More Low Sodium Chicken Recipes You’ll Love!

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)

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low salt tortilla soup recipe low sodium soups healthy chicken soups with no salt added

Low Sodium Chicken Tortilla Soup

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 3 votes
Servings 6 2-cup servings (approximately)
Calories 335 kcal

Equipment

  • large pot
  • Immersion Blender

Ingredients
  

  • 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

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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