Name: High-Protein Tex-Mex Chicken Soup
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Ingredients: 1 can no-salt-added fire-roasted diced tomatoes (14.5-ounce can, undrained); 3/4 cup rinsed no-salt-added canned black beans; 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

Are you tired of the same old meals and looking for something new to spice up your weeknight dinners? Look no further than this high-protein Tex-Mex chicken soup! This delightful dish combines the warm, vibrant flavors of Tex-Mex cuisine with wholesome ingredients, making it a satisfying option for both lunch and dinner.

Why Homemade Soups Are a Great Option

Homemade soups offer a fantastic way to control ingredients while ensuring every bite is packed with flavor. Not only can you customize each bowl to suit your taste, but you also get to sneak in extra nutrients—like the fiber-rich black beans and protein-loaded chicken in this recipe. According to health experts, making your soups allows you to ditch preservatives and unhealthy additives commonly found in store-bought options. Plus, whipping up a big batch means you’ll have easy grab-and-go meals for those busy days, providing you with vital nutrients without sacrificing taste.

So gather your ingredients, and let’s dive into making this high-protein Tex-Mex chicken soup! You’ll be surprised at how quick and easy it is to make a meal that feels hearty, fulfilling, and downright delicious.

Ingredients for High-Protein Tex-Mex Chicken Soup

Essential Ingredients

To whip up this delicious high-protein Tex-Mex chicken soup, you’ll need a few essential staples that pack a punch of flavor and nutrition:

Fire-Roasted Diced Tomatoes: A 14.5-ounce can adds a smoky depth to your soup.
Black Beans: Three-quarters of a cup of these provides both protein and fiber; a perfect combination for a filling meal.
Frozen Bell Pepper and Onion Mix: This saves you prep time while still adding that classic Tex-Mex flavor.
Frozen Corn: Sweet and vibrant, three-quarters of a cup livens up the dish.
Rotisserie Chicken: A cup of shredded chicken is a protein powerhouse and makes this soup a quick fix.
Taco Seasoning: Just a tablespoon will infuse authentic Tex-Mex flavor.
Reduced-Sodium Chicken Broth: Use about 2 ¼ cups for a comforting base.
Tortilla Strips: Six tablespoons for that delightful crunch on top.

Optional Ingredients for Customization

Feel free to jazz up your soup with these optional ingredients, crafting it to your taste:

Add Some Heat: Toss in jalapeños or a dash of hot sauce for those who like it spicy.
Vegetables Variety: Consider adding zucchini or spinach for extra nutrients.
Cheese Lovers Unite: A sprinkle of cheese before serving could elevate the dish even further.
Fresh Herbs: Cilantro or lime juice can brighten up the flavors beautifully.

Personalize this high-protein Tex-Mex chicken soup to fit your cravings, making mealtime a breeze! For more inspiration on quick meals, check out EatingWell's quick dinners.

Preparing High-Protein Tex-Mex Chicken Soup

Making a high-protein Tex-Mex chicken soup is not only a delicious way to use leftovers but also an easy meal prep solution. Whether you're busy at work or winding down after a long day, this recipe has your back! Let’s break it down into easy steps so you can savor every warm, spicy bite.

Gather Your Ingredients

First things first, let's ensure you have everything you need. Here’s what to look for:

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

Each ingredient works together to bring that iconic Tex-Mex flavor right to your kitchen. Don’t forget to check your pantry for taco seasoning—it can really elevate the dish! Consider adding some fresh herbs or avocado for an extra twist.

Prepare the Jars or Containers

Next, you'll want to think about how you’ll store your soup. I recommend using 3 (1-pint) canning jars or microwaveable airtight containers. These will keep your ingredients fresh and make the microwave part super easy. Make sure they’re clean and dry before starting!

Layer the Ingredients

Now comes the fun part! Layer your ingredients thoughtfully into each jar:

Divide tomatoes evenly among the jars.
Top each with ¼ cup of black beans.
Then, add ¼ cup of the frozen pepper and onion mix.
Follow that with ¼ cup of corn and finally, ⅓ cup of shredded chicken.
Sprinkle 1 teaspoon of taco seasoning into each jar.

This layering not only looks beautiful but also helps the flavors meld together perfectly!

Add the Broth

When you're ready to enjoy your soup, it’s time to add the broth. Pour ¾ cup of reduced-sodium chicken broth into each jar over the layered ingredients. This is where the magic happens! The broth will infuse the layers with moisture and flavor while heating.

Microwave and Enjoy

Finally, pop it in the microwave. Microwave each jar uncovered on high for about 2 to 3 minutes. Stir in between increments until it's steaming hot. Let it cool for about 5 minutes (patience is key!). Top each serving with 2 tablespoons of tortilla strips for that delightful crunch just before enjoying.

And there you have it—a fast and fulfilling high-protein Tex-Mex chicken soup that's bursting with flavor and nutrition. Perfect for your busy weekdays! Want more meal-prep ideas? Check out how easy it can be to integrate healthy eating into your lifestyle over at EatingWell. Happy cooking!

Variations on High-Protein Tex-Mex Chicken Soup

Vegetarian Option

If you want to switch up the high-protein Tex-Mex chicken soup for a veggie-forward alternative, simply omit the chicken and replace it with extra black beans or green lentils. Not only does this keep the protein punch, but it also brings in a hearty texture. Toss in some diced avocado and a handful of fresh cilantro to elevate the flavor!

Spicy Version

To crank up the heat in your high-protein Tex-Mex chicken soup, add diced jalapeños or a splash of your favorite hot sauce. If you’re feeling adventurous, try incorporating chipotle peppers in adobo sauce for that smoky kick. This fiery twist not only amps up the flavor but also makes it an exciting meal for those who love a good spice!

For more fun variations, check out Eating Well’s tips.

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

How to Store Leftovers

After savoring your delicious high-protein Tex-Mex chicken soup, don’t let any remain go to waste! Store leftovers in airtight containers in the refrigerator. This keeps them fresh for up to three days. For longer storage, consider freezing in individual portions. Just remember to leave some space in the container, as the soup will expand when frozen!

Best Practices for Reheating

Reheating your soup is a breeze! If you’re using a microwave, heat in 1-minute increments, stirring between each until it’s steaming hot. Alternatively, if you prefer stovetop cooking, simply transfer it to a pot and warm it over low heat. For a punch of flavor, add a sprinkle of extra taco seasoning or fresh herbs right before serving!

For more tips on meal prep and storage, check out resources like FoodSafety.gov. Happy cooking!

Serving Suggestions for High-Protein Tex-Mex Chicken Soup

Ideal Pairings

When enjoying your high-protein Tex-Mex chicken soup, consider pairing it with a side of whole grain tortilla chips or a fresh avocado salad to boost your nutrient intake. Cornbread or a simple green salad also complements the dish well, adding a delightful crunch and balance to the rich flavors of the soup.

Creative Toppings

Elevate your soup experience by experimenting with various toppings. Try adding diced avocado, fresh cilantro, or a squeeze of lime for a burst of freshness. Crumbled queso fresco or shredded cheese can add creaminess, while a dollop of Greek yogurt or sour cream can provide a tangy contrast. If you’re craving some heat, don’t forget a sprinkle of jalapeños or a drizzle of hot sauce for that extra kick!

Time Breakdown for High-Protein Tex-Mex Chicken Soup

Preparation Time

In just 10 minutes, you can prepare all the ingredients for this delicious high-protein Tex-Mex chicken soup. It’s a breeze—simply chop, mix, and layer your ingredients in jars or containers.

Cooking Time

When you're ready to enjoy your meal, cooking takes an additional 5 minutes. If you're using the microwave, just heat the contents of your jar with the broth until steaming hot.

Total Time

In only 15 minutes, this savory high-protein Tex-Mex chicken soup can go from prep to plate. Quick, nutritious, and full of flavor—what’s not to love?

Looking for more meal prep ideas? Check out resources from Healthline for tips on making the most of your time in the kitchen!

Nutritional Facts for High-Protein Tex-Mex Chicken Soup

Calories

Each serving of this High-Protein Tex-Mex Chicken Soup contains approximately 238 calories. This makes it a guilt-free addition to your meal rotation, perfect for busy days when you want something nutritious without the excess calories.

Protein

Packed with 23 grams of protein per serving, this soup is an excellent source for anyone looking to boost their protein intake. The combination of rotisserie chicken and black beans ensures you get a hearty dose of this essential nutrient.

Fiber

This soup isn't just protein-rich; it also provides 7 grams of fiber. Fiber is crucial for digestive health, making this comforting bowl a wholesome choice that keeps you full and satisfied.

If you're interested in more about the benefits of high-protein meals, check out this resource from Healthline. Enjoy your cooking!

FAQs about High-Protein Tex-Mex Chicken Soup

Can I make this soup vegetarian?

Absolutely! For a vegetarian version of this high-protein Tex-Mex chicken soup, simply swap out the chicken for a plant-based protein, such as tempeh or chickpeas. You can even add extra black beans for that protein boost, and use vegetable broth instead of chicken broth. It will still be hearty and satisfying!

How can I substitute ingredients?

There’s plenty of room for creativity in this recipe! If you don’t have black beans, try using kidney beans or lentils for a different twist. Out of taco seasoning? A mix of cumin, chili powder, and garlic powder works great. Need a dairy-free option? Just skip any cheese or use a dairy-free alternative like cashew cheese.

What other toppings work well with this soup?

Toppings can take your high-protein Tex-Mex chicken soup to the next level! Consider adding sliced avocado, diced jalapeños, or a sprinkle of fresh cilantro. Crushed tortilla chips or a dollop of Greek yogurt can add a delightful crunch and creamy texture. Get creative with your toppings to make each bowl unique!

Conclusion on High-Protein Tex-Mex Chicken Soup

This high-protein Tex-Mex chicken soup is not just a meal; it’s a comforting embrace on a busy day. With its robust flavors and wholesome ingredients, you can easily whip it up in under 15 minutes. Perfect for meal prep, it’s a nourishing, satisfying choice for lunch or dinner!