Name: High-Protein Tex-Mex Chicken Soup
Prep time: 10 min
Cook time: 5 min
Total time: 20 min
Ingredients: 1 can no-salt-added fire-roasted diced tomatoes (14.5-ounce, undrained); 3/4 cup no-salt-added canned black beans (rinsed); 3/4 cup frozen bell pepper and onion mix; 3/4 cup frozen corn; 1 cup shredded rotisserie chicken breast; 1 tablespoon taco seasoning; 2 1/4 cups reduced-sodium chicken broth (divided); 6 tablespoons tortilla strips (divided)

Introduction to High-Protein Tex-Mex Chicken Soup

If you're on the hunt for a delicious, hearty meal that’s both nutritious and easy to whip up, look no further than this High-Protein Tex-Mex Chicken Soup. Whether you’re gearing up for a busy week or just want something warm and satisfying, this soup fits the bill. The blend of vibrant flavors and textures is not only comforting but also packed with protein to keep you feeling full.

Why Choose Homemade Tex-Mex Chicken Soup?

Opting for homemade versions of your favorite dishes, like this high-protein Tex-Mex chicken soup, has several advantages. First and foremost, you control the ingredients. This means you can customize flavors and exclude any unwanted additives. Plus, it's a quick and healthy option that suits your busy schedule—perfect for young professionals juggling work and life commitments.

Did you know that homemade meals can also save money? By using affordable pantry staples like canned black beans or fire-roasted tomatoes, you can stretch your budget while enjoying restaurant-quality flavors at home. If you’re curious about the nutritional benefits, a study from the Harvard T.H. Chan School of Public Health emphasizes that home-cooked meals generally provide better health outcomes. So why not dive into making your own? Your taste buds—and your health—will thank you!

Ingredients for High-Protein Tex-Mex Chicken Soup

When you're craving a comforting yet nutritious meal, this high-protein Tex-Mex chicken soup is your go-to solution. Not only is it delicious, but it’s also packed with protein to fuel your day. Here’s what you'll need:

1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes, undrained: These tomatoes add a smoky flavor while keeping sodium levels low.
¾ cup rinsed no-salt-added canned black beans: They’re a fantastic source of protein and fiber, making your soup hearty.
¾ cup frozen bell pepper and onion mix: Convenient and flavorful, these veggies add vibrant color and nutrition.
¾ cup frozen corn: Sweet, crunchy corn complements the other ingredients perfectly.
1 cup shredded rotisserie chicken breast: Conveniently already cooked, this chicken packs a protein punch.
1 tablespoon taco seasoning: A blend of spices that transforms your soup into a Tex-Mex delight.
2 ¼ cups reduced-sodium chicken broth, divided: Keeps the soup comforting without overwhelming saltiness.
6 tablespoons tortilla strips, divided: They add a satisfying crunch at the end!

If you’re looking for more high-protein meals, check out this nutrition guide for tips on maximizing protein in your diet!

Preparing High-Protein Tex-Mex Chicken Soup

Creating this high-protein Tex-Mex chicken soup is a breeze, especially when you follow these simple steps. This tasty recipe is perfect for meal prep and offers a cozy, flavorful dish packed with nutrients. Let’s get started!

Gather and prep your ingredients

To whip up this delicious soup, you’ll need a few key ingredients. Here’s what you should have on hand:

1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes, undrained
¾ cup rinsed no-salt-added canned black beans
¾ cup frozen bell pepper and onion mix
¾ cup frozen corn
1 cup shredded rotisserie chicken breast
1 tablespoon taco seasoning
2 ¼ cups reduced-sodium chicken broth, divided
6 tablespoons tortilla strips, divided

Before you start layering, make sure you've rinsed and drained the black beans. This helps to reduce sodium levels, making your soup healthier and more enjoyable.

Layer the ingredients in jars

Using small canning jars or microwave-safe airtight containers makes storing your high-protein Tex-Mex chicken soup super convenient. Here’s how to layer the ingredients:

Divide the undrained fire-roasted tomatoes evenly among your jars.
Next, layer ¼ cup of rinsed black beans on top of each jar.
Add ¼ cup of the frozen bell pepper and onion mix and sprinkle in ¼ cup of frozen corn.
Follow this by adding ⅓ cup of shredded rotisserie chicken breast.
Finally, sprinkle 1 teaspoon of taco seasoning into each jar.

You can store these jars in the refrigerator for up to three days, making them great for meal prepping!

How to prepare a jar for the microwave

When you're ready to enjoy your soup, grab a jar. Simply pour in ¾ cup of reduced-sodium chicken broth over the layered ingredients. This additional broth is crucial to achieving that perfect soup consistency.

Microwave the jar uncovered, heating it in 1-minute increments. Stir between each increment until steaming hot, which should take about 2 to 3 minutes in total. Be cautious, as the jar can become very hot!

Heating and serving the soup

After microwaving, let your soup cool for about 5 minutes. It’s important to allow it to cool slightly to avoid burns. As a finishing touch, top your hearty soup with 2 tablespoons of tortilla strips right before serving. This adds a delightful crunch that complements the creamy texture of the soup.

Now you can savor your delicious and nutritious high-protein Tex-Mex chicken soup! Consider pairing it with avocado slices or a side salad for a complete meal. For more insights on healthy eating, check out resources from Healthline or Nutrition.gov. Enjoy!

Variations on High-Protein Tex-Mex Chicken Soup

Spicy Version with Jalapeños

Craving some heat? Elevate your high-protein Tex-Mex chicken soup by tossing in sliced jalapeños. You can add fresh ones for a crisp texture or pickled for a tangy kick. Not only does this spice it up, but jalapeños bring immune-boosting vitamin C to the dish. Adjust the amount based on your heat tolerance and enjoy a fiery twist on this hearty favorite!

Vegetarian Alternative Using Beans

Looking for a plant-based option? Replace the chicken with an extra cup of black beans or a mix of your favorite legumes. This makes for a delicious vegetarian version of your high-protein Tex-Mex chicken soup, and it’s perfect for meal prep as well! Beans are a fantastic protein source, helping you stay full longer while enjoying a burst of flavor. Check out additional protein-rich vegetarian ingredients here.

Cooking Tips and Notes for High-Protein Tex-Mex Chicken Soup

Use Rotisserie Chicken for Convenience

When you're crunched for time, using shredded rotisserie chicken is a game changer for this high-protein Tex-Mex chicken soup. It’s a huge time-saver and adds great flavor right from the start! Simply pick up a rotisserie from your local grocery store, and you’re already halfway to a delicious meal. Bonus: It’s a healthier option than fast food!

Customize Seasoning to Taste

Feel free to get creative with your seasonings! While the taco seasoning adds a flavorful kick, you might love experimenting with smoked paprika, cumin, or fresh cilantro to make this soup uniquely yours. Adjusting the spices can really enhance the flavor, making it perfect for any palate. Don’t forget to taste as you go—cooking is all about finding what works for you!

Serving Suggestions for High-Protein Tex-Mex Chicken Soup

Pair with Avocado or Guacamole

To elevate your high-protein Tex-Mex chicken soup, consider serving it with fresh avocado or zesty guacamole. Not only do these additions add a creamy texture, but they also provide healthy fats that can enhance the soup's overall flavor profile. Just a few slices of avocado or a dollop of guacamole will make every spoonful a delightful experience. Plus, it’s a quick way to incorporate more nutrients into your meal!

Side Options: Salads or Whole-Grain Crackers

For a well-rounded dining experience, pair your soup with a refreshing salad or some crunchy whole-grain crackers. A light green salad with mixed greens, cherry tomatoes, and a citrus dressing can add a lovely contrast to the hearty soup. Alternatively, whole-grain crackers offer a satisfying crunch and are perfect for dipping. These sides complement the high-protein Tex-Mex chicken soup beautifully, making your meal both nutritious and satisfying!

Time Breakdown for High-Protein Tex-Mex Chicken Soup

Preparation Time

Getting your ingredients ready will take about 10 minutes. Chop, rinse, and measure everything out for a smoother cooking process.

Cooking Time

The actual cooking process is quite quick, taking only 10 to 15 minutes. You’ll be amazed by how fast you can whip up this delicious, high-protein Tex-Mex chicken soup!

Total Time

In just about 20 to 25 minutes, you can have a comforting bowl of this nutritious soup ready to enjoy. Perfect for busy weeknights when you crave something hearty yet healthy!

For more on meal prep and quick recipes, you might want to check this guide on how to save time in the kitchen. And don’t forget to explore other high-protein options that enhance your meals!

Nutritional Facts for High-Protein Tex-Mex Chicken Soup

Calories

This high-protein Tex-Mex chicken soup is not only delicious but also mindful of your calorie intake, clocking in at around 250 calories per serving. Perfect for a satisfying meal without the guilt, it allows you to indulge in robust flavors without compromising your health goals.

Protein Content

Packed with protein, each serving offers approximately 30 grams, thanks primarily to the shredded rotisserie chicken and black beans. This makes it an excellent choice for those looking to maintain or build muscle while enjoying a hearty meal.

Sodium Levels

Concerned about sodium? Fear not! With reduced-sodium chicken broth and no-salt-added ingredients, this soup keeps its sodium levels to around 400 mg per serving. It's a flavorful option that fits well within daily sodium recommendations, making it great for heart health.

Enjoying a bowl of this soup doesn't just warm you up; it's also a smart choice for nutrition. If you want to explore further on the benefits of high-protein meals, consider reading this guide on the best protein sources.

FAQs about High-Protein Tex-Mex Chicken Soup

Can I use fresh vegetables instead of frozen?

Absolutely! If you're a fan of fresh produce, feel free to swap frozen bell pepper and onion mix with freshly chopped veggies. Fresh ingredients may enhance the taste and texture, making your high-protein tex-mex chicken soup even more vibrant. Just make sure to adjust the cooking time slightly if needed, as fresh vegetables often require longer to cook.

How long can I store leftovers?

You can store leftovers of your high-protein tex-mex chicken soup in the refrigerator for up to three days. Just be sure to keep it in an airtight container to maintain freshness. For longer storage, consider freezing it! It can last up to three months in the freezer — perfect for meal prep!

What are some good toppings for this soup?

Toppings can elevate your high-protein tex-mex chicken soup to the next level. Try adding:

Fresh cilantro
Avocado slices
Shredded cheese (like cheddar or queso fresco)
A dollop of sour cream or Greek yogurt
Lime wedges for a zesty kick
Crushed tortilla chips for added crunch

Experiment with different combinations to find your favorite!

Conclusion on High-Protein Tex-Mex Chicken Soup

The high-protein Tex-Mex chicken soup is a delicious, nutritious meal that's as versatile as it is convenient. Perfect for busy weeknights, this soup is packed with flavors and health benefits. Enjoy it as a standalone dish or paired with your favorite side for a fulfilling meal! Consider customizing it with extra veggies or spices to suit your palate. Happy cooking!