It’s 5:47 PM. You just got home, the fridge looks like a crime scene, and takeout is begging for $40 of your hard-earned cash. Don’t. This 20-Minute Tortilla Soup fixes that. One pot. Zero tears. Under 260 calories. You don’t even peel the garlic—just crush it. Throw in canned black beans, frozen corn, and your leftover chicken. Heat. Stir. Eat. Done. If you’ve already made 10-Minute Mexican Street Corn for Busy Nights, you already have the vibe. This is the only thing standing between you and a regretful delivery order.
20-Minute Tortilla Soup With Only 260 Calories
This bold, smoky chicken tortilla soup with roasted corn, black beans, and crispy tortilla strips is ready in just 20 minutes and under 260 calories. The quickest fall soup weeknight dinner that never disappoints.
Ingredients
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 4 cups low-sodium chicken broth
- 1 can (14.5 oz) fire-roasted diced tomatoes
- 1.5 cups shredded cooked chicken breast (about 6 oz)
- 1 cup canned black beans, drained and rinsed
- 1 cup frozen corn kernels
- 2 corn tortillas, cut into thin strips
- Salt and black pepper to taste
- Fresh cilantro and lime wedges for garnish (optional)
Instructions
- 1. In a large pot, heat olive oil over medium heat. Add onion and cook until softened, about 3 minutes. Add garlic, cumin, and smoked paprika; cook for 30 seconds until fragrant.
- 2. Pour in chicken broth and diced tomatoes. Bring to a simmer.
- 3. Add shredded chicken, black beans, and corn. Season with salt and pepper. Simmer for 5 minutes.
- 4. Meanwhile, prepare tortilla strips: preheat oven to 400°F (200°C). Arrange tortilla strips on a baking sheet and bake for 5-7 minutes until crispy and lightly golden. Alternatively, air-fry at 350°F for 4 minutes.
- 5. Ladle soup into bowls and top with crispy tortilla strips. Garnish with fresh cilantro and lime wedges if desired.
Details
A quick and satisfying low-calorie chicken tortilla soup with smoky flavor and crunchy tortilla strips.
Nutrition Facts (per serving)
| Calories | 250 kcal |
| Protein | 20 g |
| Carbs | 31 g |
| Fat | 6 g |
Notes
For a smoky chipotle flavor, add 1 teaspoon of adobo sauce from chipotle peppers. To save time, use rotisserie chicken.
Why This Dish Belongs in Your Busy Schedule
Because you have better things to do than wash five pans. This whole meal uses one pot. That’s it. No chopping marathon—dice one onion, smash two garlic cloves. Don’t even bother mincing. The fire-roasted tomatoes do the heavy lifting. The frozen corn? Roasted flavor without roasting. Just dump and stir. This isn’t a recipe; it’s a protest against complicated dinners. For another low-effort side, try Grilled Corn Black Bean Salad 280 Cal—same shortcut spirit.
The Perfect Occasion for This Recipe
This isn’t for a dinner party. It’s the Tuesday after spin class when your legs are jello and you’d eat cereal for dinner. Or the night you find a stray half-onion and a can of something in the back of the pantry. You don’t need to plan ahead. You need a hot bowl of something that tastes like you tried but didn’t. The crispy tortilla strips? Just cut two tortillas and fry them in a dry pan while the soup simmers. Or skip them entirely—crush a handful of tortilla chips on top. No judgment.
Frequently Asked Questions
Can I use frozen onions instead of fresh?
Yes. And you should. Toss them straight into the pot. No tears, no cutting board. That’s the real win.
What if I don’t have cooked chicken?
Grab a rotisserie chicken on the way home. Shred it while you wait for the broth to boil. Took you 90 seconds.
The soup tastes thin. Help.
Mash some of the black beans against the pot with a spoon. Instant thickness. No blender needed.
Can I make this in advance?
Sure. But the tortilla strips get soggy. Store them separate. Reheat the soup in one pan, add strips fresh. Still under 20 minutes.
Conclusion
That’s it. Dinner is handled. Go sit down. Eat out of a mug if you want. Nobody’s watching. If you’re feeling extra, check out Creamy Corn Chowder The Whole Family Devours for another 20-minute bowl. But right now? Spoon in hand, soup in mouth. You earned this.
