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easy high protein tortilla soup

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Easy High Protein Tortilla Soup (Dump & Go Recipe)

This high-protein tortilla soup is proof that you don’t need anything fancy to make something seriously delicious at home. In fact, this entire recipe was inspired by a simple Costco sample. You know the kind—you try a spoonful while shopping and suddenly consider buying a giant tub. But this time, I had a different thought: I can absolutely make this myself. 

And guess what? It turned out even better. This homemade tortilla soup is rich, flavorful, packed with protein, and requires zero chopping. It’s truly a “dump and cook” recipe, making it perfect for busy weeknights or easy meal prep. If you love cozy soups that feel indulgent but are actually nourishing, this one is going to be on repeat. I love that it’s packed with flavour but literally without having to put much effort into it. You can make some swaps based on what you have. Leftovers are perfect the next day for lunch. You could even make this dish as a meal prep and store it in 4 containers to enjoy throughout the week.

This soup is perfect for toddlers and kids. The beans are a great source of fiber. It’s naturally gluten free and truly very easy to make. Everyone can add their own toppings making it a choose your own adventure. The tortilla chips are the FUN part! Which kid doesn’t like chips and dip!? Making your own soup at home is great because you can control what ingredients go in. I love that it’s a pantry staple that can be whipped up so quickly.

Why You’ll Love This Recipe

  • High in protein thanks to rotisserie chicken and bone broth
  • Minimal prep—just open, pour, and simmer
  • Budget-friendly compared to store-bought versions
  • Customizable with simple ingredient swaps
  • Meal prep approved—it tastes even better the next day

Tips for the Best Tortilla Soup

  • Don’t skip the yogurt at the end—it gives the soup a creamy, slightly tangy finish that balances all the spices.
  • Adjust thickness by adding more or less water depending on your preference.
  • Make it spicier with hot sauce or chili flakes.
  • Double the batch—this soup stores beautifully and tastes even better the next day.

Storage & Meal Prep

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on the stove or in the microwave, adding a splash of water or broth if it thickens. This soup is perfect for meal prep—just store toppings separately and add them fresh when serving.

How To Make easy high protein tortilla soup

The Ingredients

Rotisserie Chicken: This is the ultimate shortcut and adds tons of flavor. You can also use leftover grilled chicken, baked chicken breast, or even canned chicken in a pinch.

Bone Broth: Adds extra protein and richness. If you don’t have it, regular chicken broth works just fine—just note the protein content will be slightly lower. My favorite is Kettle & Fire. Use my code happyandfull for 20% off!

Black Beans: These add fiber and plant-based protein. Swap with pinto beans or kidney beans if preferred. I like to rinse and drain mine.

Corn: Adds sweetness and texture. You can use canned, frozen, or even fresh corn. I always rinse and drain the can.

Green Chiles: Mild and slightly tangy—they bring that classic tortilla soup flavor. If you like more heat, add diced jalapeños or a pinch of cayenne.

Greek Yogurt: This is the secret to making the soup creamy without heavy cream. It also boosts protein.
Substitutes:

  • Cream cheese (richer, more indulgent)
  • Blended cottage cheese (similar protein boost, slightly different texture)

Taco Seasoning: A quick way to layer in flavor. Use store-bought or homemade. My favorite is Siete mild taco seasoning!

What You Need

The Steps

  • In a large pot, add diced tomatoes, black beans, green chiles, corn, shredded chicken, taco seasoning, bone broth, and 1 cup of water.
  • Stir everything together and bring to a gentle boil.
  • Reduce heat and let simmer for 15–20 minutes to allow the flavors to blend.
  • Stir in 1/2 cup Greek yogurt until fully combined and creamy.
  • If needed, add more water to reach your desired consistency.
  • Serve hot with shredded cheese, a dollop of Greek yogurt, and crunchy tortilla chips on top.

Recipe Tips

For a smoother consistency consider swapping diced tomatoes for crushed tomatoes or you could even blend some of it! 
 

 

easy high protein tortilla soup

Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4
Calories 300

Ingredients

  • 1 small can diced tomatoes
  • 1 can black beans drained and rinsed
  • 1 can green chiles
  • 1 can corn drained
  • 2 cups shredded rotisserie chicken
  • 2 tbsp taco seasoning
  • 4 cups bone broth
  • 1 –2 cups water depending on preferred thickness
  • 1/2 cup plain Greek yogurt

Toppings:

  • Greek yogurt
  • shredded cheddar cheese
  • tortilla chips

Instructions

  • In a large pot, add diced tomatoes, black beans, green chiles, corn, shredded chicken, taco seasoning, bone broth, and 1 cup of water.
  • Stir everything together and bring to a gentle boil.
  • Reduce heat and let simmer for 15–20 minutes to allow the flavors to blend.
  • Stir in 1/2 cup Greek yogurt until fully combined and creamy.
  • If needed, add more water to reach your desired consistency.
  • Serve hot with shredded cheese, a dollop of Greek yogurt, and crunchy tortilla chips on top.

Notes

For a smoother consistency consider swapping diced tomatoes for crushed tomatoes or you could even blend some of it! 
 

Nutrition

Calories: 300kcalCarbohydrates: 25gProtein: 30gFat: 8g

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Meet Ivanka

Recipe creator, toddler mama & wellness enthusiast. Happy&Full is a blog all about quick and easy recipes for every day living! Eating well (and feeling well) doesn’t have to be complicated or expensive.

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