Low Fat Chicken Enchilada Soup

I’ve been making a lighter version of chicken enchilada soup for years whenever I want the cozy, spiced comfort of enchiladas but without the heavy calories. This soup keeps all the layered flavor—tomato, cumin, chili powder, tender chicken and melting cheese—while leaning on beans and broth for body instead of cream. It’s a weeknight favorite: quick to pull together, easy to stretch for leftovers, and friendly for picky eaters. If you like high-protein, lighter dips, check out this buffalo chicken dip with cottage cheese for another low-fat crowd-pleaser.

Why you’ll love this dish

This soup delivers the bold enchilada profile you crave—tomato brightness, smoky spices, and a cheesy finish—without the richness of a casserole. It’s:

• Low in added fat but high in protein and fiber thanks to the chicken and beans.
• Fast: most of the work is chopping and letting the pot simmer for flavor.
• Flexible: use leftover roasted chicken, frozen corn, or canned beans for a pantry-friendly meal.
  Perfect for busy weeknights, feeding a family on a budget, or packing into meal-prep containers for lunches.

How this recipe comes together

Step-by-step overview:

1. Start by softening aromatics in a small amount of butter or ghee to build a savory base.
2. Stir in the chili, cumin, oregano, tomato paste and fire-roasted tomatoes to create the enchilada-style sauce within the soup.
3. Add low-sodium chicken broth and simmer until the vegetables are tender and flavors meld.
4. Purée part of the soup briefly for a creamier mouthfeel while keeping some chunky texture.
5. Return the pot to the stove, add the drained beans, corn and cooked chicken. Heat through and finish with a sprinkle of shredded Mexican cheese.
   This order keeps the flavors bright and the texture balanced—creamy without heavy dairy.

What you’ll need

• 2 cups Cooked Chicken (shredded or diced; rotisserie works great)
• 14 1/2 oz Black beans (canned, drained and rinsed)
• 1 Medium Carrot (diced)
• 2 Celery stalks (diced)
• 2 Garlic cloves (minced)
• 14 1/2 oz Red Kidney beans (canned, drained and rinsed)
• 1 Medium Onion (finely chopped)
• 1 tsp Dried Oregano
• 1 Large Red bell pepper (diced)
• 1 cup Fresh or Frozen Sweet corn
• 15 oz Fire-roasted Tomatoes (canned, undrained)
• 4 cups Low Sodium Chicken broth
• 1/4 cup Tomato paste
• 1 tbsp Chili powder
• Salt and pepper (to taste)
• 1 1/2 tsp Ground Cumin
• 1 tbsp Butter or ghee (or 1 tbsp olive oil as a lower-saturated-fat option)
• 1 cup Mexican shredded cheese blend (for topping)

Notes: canned beans keep this quick—rinse to remove excess sodium. If you want an even leaner bowl, reduce the cheese or use a lower-fat Mexican blend. For dairy-free, swap the butter for olive oil and use a dairy-free shredded cheese.

Step-by-step instructions

1. Melt the butter or ghee in a large pot over medium heat.
2. Add the chopped onion, celery, carrot, red bell pepper and minced garlic. Sauté until the onion is translucent and the vegetables begin to soften, about 5–7 minutes.
3. Stir in the chili powder, ground cumin and dried oregano. Cook for 30 seconds to bloom the spices.
4. Add the fire-roasted tomatoes (with juices), tomato paste and the low-sodium chicken broth. Stir to combine.
5. Bring the pot to a gentle simmer and cook until the vegetables are tender, about 10–12 minutes.
6. For a creamier texture, use an immersion blender to partially purée the soup right in the pot—leave some chunks for body. If you don’t have an immersion blender, transfer 2–3 cups to a regular blender, purée, then return to the pot.
7. Return the soup to medium heat and add the drained black beans, drained red kidney beans, frozen or fresh corn and the cooked chicken. Stir and heat until everything is hot and the soup comes to a brief simmer.
8. Taste and season with salt and pepper as needed. Ladle into bowls and top each serving with a sprinkle of Mexican shredded cheese so it melts on contact. Serve hot.

Best ways to enjoy it

• Serve with chopped cilantro, a squeeze of lime and a few crushed tortilla chips on top for crunch.
• Pair with a simple green salad or warm corn tortillas for a more filling meal.
• Offer garnishes at the table: diced avocado, jalapeño slices, chopped green onion and a dollop of plain Greek yogurt as a lighter sour-cream alternative.

Storage and reheating tips

• Refrigerator: Cool the soup to room temperature and store in airtight containers for up to 4 days. Refrigerate within 2 hours of cooking.
• Freezer: Freeze in meal-sized portions for up to 3 months. Use freezer-safe containers or heavy-duty freezer bags; thaw overnight in the refrigerator before reheating.
• Reheating: Warm on the stove over low-medium heat, stirring occasionally; bring to a simmer and heat until steaming. Reheat to an internal temperature of 165°F (74°C) for safety. If the soup thickens after refrigeration, loosen with a splash of broth.
• Safety tip: Do not leave the soup at room temperature more than 2 hours to prevent bacterial growth.

Pro chef tips

• Bloom your spices (toast them briefly in the fat) to intensify the chili and cumin without extra heat.
• For silky texture without over-puréed soup, only purée one-quarter to one-third of the pot. This adds natural body from the vegetables while preserving bean and chicken texture.
• Use rotisserie chicken or poach a couple of chicken breasts in broth for quick prep. Slice or shred into bite-sized pieces so every spoonful has chicken.
• If you want a little tang, stir in a tablespoon of fresh lime juice at the end to brighten the flavors.
• For a lower-carb, protein-boost twist, add a scoop of cottage cheese when pureeing (blend until smooth); it adds creaminess with minimal fat—see this low-carb cottage cheese breakfast for inspiration on using cottage cheese in savory dishes.

Creative twists

• Southwest verde: Swap fire-roasted tomatoes for tomatillos and add a small bunch of chopped cilantro for a green enchilada twist.
• Spicy chipotle: Add 1–2 teaspoons canned chipotle in adobo (minced) for smoky heat—start small and adjust.
• Vegetarian: Omit the chicken and add extra beans, diced sweet potato or cubed zucchini for a hearty meatless version.
• Cheesy bake: Spoon into a shallow baking dish, top with extra shredded cheese and broil for 2–3 minutes until bubbly for a spoonable, melty finish.

Common questions

Q: How long does this take from start to finish?
A: Active prep is about 15–20 minutes (chopping and sautéing). Simmer time plus finishing steps run another 20–25 minutes, so plan for roughly 40–50 minutes total.

Q: Can I use dried beans instead of canned?
A: Yes, but cook dried beans fully first (they take much longer). Use about 1 1/2 cups cooked black beans and 1 1/2 cups cooked red kidney beans in place of the canned amounts.

Q: Is this soup freezer-friendly?
A: Absolutely—freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator and reheat to 165°F (74°C). Cheese can be added fresh at serving for best texture.

Q: How can I reduce sodium further?
A: Use no-salt-added canned tomatoes, rinse the beans well, and stick with low-sodium chicken broth. Taste at the end and adjust salt sparingly.

Q: Can I make this in a slow cooker or Instant Pot?
A: Yes. For slow cooker: combine sautéed aromatics and spices with remaining ingredients (except cheese), cook on low 4–6 hours, then purée part and stir in chicken and corn at the end. Instant Pot: use sauté for aromatics, add other ingredients, cook on high pressure for 8 minutes, quick release, purée part and add beans/cheese.

Conclusion

If you want a lighter way to enjoy all the flavors of enchiladas in a bowl, this low-fat chicken enchilada soup is a dependable, flavorful option that stores and reheats well. For another slimmed-down enchilada-style recipe, see this trusted take on Skinny Chicken Enchilada Soup – In Fine Taste.

Lighter Chicken Enchilada Soup

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• Author: amir_hassan
• Total Time: 50 minutes
• Yield: 6 servings
• Diet: High-Protein, Low-Fat

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Description

A cozy, low-fat chicken enchilada soup packed with flavor from tomatoes, spices, and topped with cheese.

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Ingredients

• 2 cups Cooked Chicken (shredded or diced; rotisserie works great)
• 14 1/2 oz Black beans (canned, drained and rinsed)
• 1 Medium Carrot (diced)
• 2 Celery stalks (diced)
• 2 Garlic cloves (minced)
• 14 1/2 oz Red Kidney beans (canned, drained and rinsed)
• 1 Medium Onion (finely chopped)
• 1 tsp Dried Oregano
• 1 Large Red bell pepper (diced)
• 1 cup Fresh or Frozen Sweet corn
• 15 oz Fire-roasted Tomatoes (canned, undrained)
• 4 cups Low Sodium Chicken broth
• 1/4 cup Tomato paste
• 1 tbsp Chili powder
• Salt and pepper (to taste)
• 1 1/2 tsp Ground Cumin
• 1 tbsp Butter or ghee (or 1 tbsp olive oil as a lower-saturated-fat option)
• 1 cup Mexican shredded cheese blend (for topping)

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Instructions

1. Melt the butter or ghee in a large pot over medium heat.
2. Add the chopped onion, celery, carrot, red bell pepper, and minced garlic. Sauté until the onion is translucent and the vegetables begin to soften, about 5–7 minutes.
3. Stir in the chili powder, ground cumin, and dried oregano. Cook for 30 seconds to bloom the spices.
4. Add the fire-roasted tomatoes (with juices), tomato paste, and low-sodium chicken broth. Stir to combine.
5. Bring the pot to a gentle simmer and cook until the vegetables are tender, about 10–12 minutes.
6. For a creamier texture, use an immersion blender to partially purée the soup right in the pot—leave some chunks for body. If you don’t have an immersion blender, transfer 2–3 cups to a regular blender, purée, then return to the pot.
7. Return the soup to medium heat and add the drained black beans, drained red kidney beans, corn, and cooked chicken. Stir and heat until everything is hot and the soup comes to a brief simmer.
8. Taste and season with salt and pepper as needed. Ladle into bowls and top each serving with a sprinkle of Mexican shredded cheese so it melts on contact. Serve hot.

Notes

Canned beans keep this quick—rinse to remove excess sodium. For an even leaner bowl, reduce the cheese or use a lower-fat Mexican blend. For dairy-free, swap the butter for olive oil and use a dairy-free shredded cheese.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Mexican