low-calorie soup

So, I’m not a recipe person. Never have been. That’s probably why I’m a terrible baker. I get ahead of myself. I don’t read the whole thing. I add or subtract ingredients as I go. That’s just me. But today, I made an attempt at crafting a recipe for a low-calorie chicken tortilla soup that we’ve enjoyed eating this winter. We serve it often with sliced honey crisp apples or a salad.

Low calorie dense foods

As a self-proclaimed Noom nerd, I came up with this 110-calories-a-cup soup recipe in an effort to add low calorie dense food to our diet. As you may already know, Steve and I have been using the Noom weight loss app and as of Feb. 4, 2020, we’ve lost a combined 135 pounds. We’ve done this by adding more nutritious, low calorie dense foods to our diet.  You can read all about it HERE.

does noom work?

We quickly learned that broth-based soups are a great way to fill up without expending many calories. When I searched online for low-calorie soup recipes, I didn’t find many good ones so decided to create my own. Here’s one of our favorites. This spicy broth-based soup is full of hot, Southwest flavors and definitely warms you up on a cold day. And, even with crispy tortilla strips as a garnish, it is only 125 calories a cup!

How to make low-calorie chicken tortilla soup

First, I gather all of my ingredients and then dice the bell peppers and onions. I like using two different colored bell peppers – say one orange and one green. Then, I get out the largest pot I have in my kitchen. I love my eight quart Le Creuset dutch oven and use it all the time for soups and stews. Heat the pot first, then add just 1 tbsp extra virgin olive oil. When the oil is hot, add the peppers and onions and sauté in the oil until they are soft and fragrant.

Start of chicken tortilla soup

Next, add the two cloves of minced garlic. I buy minced garlic in those little jars in the produce section of the grocery store. Go ahead and get actual garlic cloves if you’d like. I just hate my hands smelling like garlic all day.

After adding the garlic, stir until it is heated. Then, add the low-sodium chicken broth, water, green chilies, and the Rotel. A quick note about the Rotel hot diced tomatoes with habaneros: These are spicy. Really spicy. So, if you can’t take the heat, just substitute these with Rotel mild diced tomatoes with green chilies. Add the tomato paste now, as well, and give the soup a good stir to blend in the paste.


noom soup recipe

This is where I usually add the cooked chicken. The last time I made this soup we cooked our chicken breasts in the Instapot. But you can bake the chicken, boil it, or cook it in a crock pot, as well. Add the cumin, garlic powder and salt to taste. Let this all simmer for 10 minutes or so while you clean up your dishes and then add the cannelloni beans. Simmer a little while longer while you prepare your garnishes.

Cutting tortilla for chicken tortilla soup

We like this soup with baked crispy corn tortilla strips. You can buy those in a bag but I think they are too expensive (and besides, they are fried so they have more calories) so I usually make my own. Just cut a few small corn tortillas in strips. Lay them out on a parchment paper covered cookie sheet and spray with a cooking spray like Pam. Then sprinkle a l little cumin and chili powder (or taco seasoning) and bake at 375 degrees until golden brown and crisp. Sorry, but I can’t remember how long that takes.

Chicken tortilla soup bowl

Serving up your low-calorie chicken tortilla soup

By the time your tortilla crisps are done your soup will be, too. Serve your low-calorie chicken tortilla soup garnished with your tortilla strips and thinly sliced fresh jalapeños. I use my Pampered Chef mandolin to get really thin slices, but you can slice with a knife, as well. One cup of soup and half of a tortilla is about 110 calories.

Sliced jalapeños for chicken tortilla soup

This low-calorie chicken tortilla soup also freezes really well. We filled six clear plastic containers with four cups of low-calorie chicken tortilla soup each. I think it would be OK in the freezer for about three months. However, we loved it so much we ate it all long before then.

Chicken tortilla soup containers

If you make this soup, let us know what you think! You can send us a photo and/or message on social media @postcardjar or just comment on this post.

low calorie chicken tortilla soup recipe


  • What a privilege to be in @visitbentonville this weekend to celebrate the opening of @themomentary and our friend, @addie_roanhorse. Addie’s Osage ribbon work- inspired design is featured on this tower at the Momentary and it is just fabulous! 
This new space opens to the public Feb. 22 and general admission is free, thanks to the generosity of the @waltonfamilyfdn.
  • In @visitmasoncityiowa, you'll find the boyhood home of famous composer Meredith Willson. Perhaps best known for his musical, "The Music Man," Willson based the show in large part on his experiences growing up in his hometown.⁣
Mason City has kept Willson's memory alive through an extensive museum and convention space, which we got to see on our hosted tour of the town, called The Music Man Square. A part of the experience at Music Man Square is a tour through Willson's childhood home.⁣
Now is the perfect time to head to Mason City for a visit. Hugh Jackman is set to play Professor Harold Hill in a Broadway revival of, "The Music Man." With that show opening in 2020, all eyes will be back on Mason City.⁣
@thehughjackman @musicmanbway
  • When the @museumofamericanspeed invited us to come for a complimentary visit, we weren't sure what to expect. ⁣
Yes, the museum is chock-full of race cars, engines, history, and car-related memorabilia. But it also houses other collections like one of old lunch boxes.⁣
We had so much fun standing and taking in the lunch boxes, looking and trying to find the ones we had when we were kids. Ann had "Charlie's Angels" and Steve had "Super Friends." ⁣
If you're ever near Lincoln, Nebraska, check out the Museum of American Speed. It's a true hidden treasure in the midwest. ⁣
What kind of lunch box did you carry to school? Any kids of the 70s and 80s who had the ones we had?
  • Sometimes you find things in your own backyard.⁣
Just up the road from our home in Crete, Nebraska, we found the National Museum of Roller Skating. Our curiosity piqued, we stopped in and took a look around. There we found the world's largest collection of historical roller skates, costumes, and memorabilia. ⁣
It took us back to our childhood and spending time at the roller skating rink (do kids even skate anymore?). We remembered crossing over on the turns for the first time and bending at the knees for "Downtown" by Petula Clark. So many great memories. ⁣
Sometimes, we focus so much on getting away that we forget that we have some really interesting places close to home, as well. The next time you feel a hankering to go somewhere, maybe try going down the street. You never know what treasure you might find and what memories it evoke.
  • This was our Valentine’s Day dessert last year. Chef Kurtess Mortensen at The Pioneer Woman Mercantile created this memorable dish he called “Fat Elvis.” It was a chocolate bread pudding, served alongside banana brûlée and caramelized peanuts then topped with marshmallow cream, homemade peanut butter ice cream, and a candied bacon garnish. We are giddy with anticipation to see what he comes up with tonight! We are budgeting our calories accordingly. 😉
  • “Actually, the best gift you could have given her was a lifetime of adventures.”
– Lewis Carroll
  • It's been a long winter. I need to see flowers again! Are you with me?Let's talk about these flowers. ⁣
We are often asked about our favorite place we've ever visited. While that question is hard to answer, we almost always mention Tallinn, Estonia, as a contender.⁣
Estonia has an interesting history. Conquered in 1227 by Denmark, it never again enjoyed independence until  1920. That freedom was short lived, however, as the Soviet Union occupied the country in 1940. Finally, in 1991, Estonia regained its independence and has remained free ever since. The country joined NATO in 2004. ⁣
Visiting Estonia, we could see the remnants of Soviet control. Large block buildings dominate the landscape. They are of Soviet Communist design: utilitarian in nature with no thought given to design. They look just like the buildings you've seen in movies about the Soviet Union. ⁣
Now free, Estonians have done what they can to erase the gray days of Soviet control. The Soviet-style buildings are painted bright colors, and flowers abound in the streets. The people are warm, cheerful, friendly, and welcoming. ⁣
Yes, Estonia is a wonderful country, and we can't wait to return.
  • Each year from late February to early April, hundreds of thousands of Sandhills Cranes migrate through Nebraska on their way north to their breeding grounds. It's considered one of the greatest spectacles in nature, so thousands of people come to experience this incredible time.⁣
We traveled to Kearney, Nebraska, one of the best cities for crane viewing, last year. Because the best times to view the cranes is sunrise and sunset, we found ourselves with some free time during the day. It turns out that Kearney has a lot to offer in terms of things to do.⁣
Scroll across our highlights on Instagram, and you'll find the stories highlights we made during our time there. On our blog (link in bio) you'll also find a post we wrote with ideas for 20 things to do in Kearney while you wait on the cranes. ⁣
Put crane viewing on your bucket list. It really is one of the most amazing experiences we've ever had in nature. And don't worry about being bored between sunrise and sunset--Kearney has too much to offer.

Second most popular blog in Pawhuska