This high-protein chicken tortilla soup came from a practical problem and a Dominican pantry. The traditional recipe calls for dried Ancho or Guajillo chiles. I did not have them. What I had was cubanelles - the light green pepper that lives permanently in my sofrito, in my marinades, in every Dominican stew I have ever made. I used them.
The soup was better than it had any right to be. Cubanelle peppers are mild, slightly sweet, and have a thin skin that blends into a smooth base without bitterness. They are the pepper you use when you want depth without heat, flavor without distraction. For a tortilla soup base, they work exactly right.
The method is simple. You poach the chicken in broth, shred it, blend the chile and tomato base, combine everything, and simmer 20 minutes. The garnish table - avocado, tortilla strips, lime, queso fresco - is what makes this feel like an occasion rather than a weeknight dinner. 27 grams of protein per serving. 10 grams of fiber. The soup that makes everyone ask what you did differently.
Gaila | AFPA Certified Holistic Nutritionist | Dominican Cook
Table of Contents
Protein score
Base protein: 27g per serving | Tier: Powerhouse The shredded chicken breast provides approximately 22g of protein per serving. The queso fresco garnish adds 4-5g. Total: 27g of complete protein per bowl - Powerhouse tier without any modifications needed. The 9g of fiber per serving comes primarily from the tomatoes, cubanelles, and avocado. Fiber at this level supports gut health, slows glucose absorption, and extends satiety well past the meal.
Protein Boost Options
- Add 1 cup of cooked black beans to the soup in the last 10 minutes of simmering - adds 7g plant protein per serving, brings the total to 34g, and is completely authentic to the Mexican and Latin tradition of bean-enriched soups
- Use bone broth instead of regular chicken broth - adds 3-4g of collagen protein per serving and deepens the broth significantly
- Double the chicken breast amount and increase shredded chicken per bowl to 6oz - brings protein to 30g+ per serving
- Top with 2 tablespoons of Greek yogurt instead of sour cream - adds 3g protein with the same creamy contrast
Nutritionist Note
As an AFPA Certified Holistic Nutritionist, tortilla soup is the recipe I reach for when someone tells me they are tired of eating the same protein sources every day.
Shredded chicken in a tomato-chile broth is the same protein, different experience. And the 9g of fiber per serving - from tomatoes, cubanelles, avocado, and optional black beans - is doing real work for gut health and blood sugar stability.
The Cleveland Clinic confirms that 25-38g of daily fiber supports cardiovascular health, blood sugar regulation, and gut microbiome diversity. One bowl of this soup covers nearly 36% of that target.
One thing worth noting: at 303mg of sodium per serving this soup is remarkably low in sodium for a broth-based dish - well below the 2,300mg daily limit the American Heart Association recommends.
Using bone broth instead of commercial chicken broth makes a difference. This is one of the cleanest soups on the blog from a sodium standpoint, which makes it appropriate for women managing blood pressure alongside their protein goals.
For bariatric patients in the general diet and maintenance phases, this soup is appropriate. The shredded chicken is soft and easy to eat. Skip the tortilla strips in early phases. Serve in a small bowl, approximately one cup.
The American Society for Metabolic and Bariatric Surgery recommends warm, protein-rich soups as one of the most comfortable early food categories post-surgery.
High-protein chicken tortilla soup
Ingredients
Soup Base
- 2 Ancho or Guajillo chiles or 2 Cubanelle peppers as a substitute
- 2 tablespoons olive oil
- 1 yellow onion diced
- 3 garlic cloves peeled
- 4 cups bone broth
- 2 skinless chicken breasts
- 2 bay leaves
- 1 bunch Cilantro
- 8 tomatoes or 2 cans of whole tomatoes
- Salt and pepper to taste
Garnish
- Tortilla strips
- 1 avocado diced or roughly mashed just before serving
- 3 tablespoons coriander chopped
- ½ cup sour cream Mexican crema, or creme fraîche
- ½ cup crumbled queso fresco cotija cheese, Monterey Jack, or mild cheddar
- 1 lime cut into 6 wedges, for serving
Instructions
Prepare the Chiles
- Roast and Soak Chiles: If using dried Ancho or Guajillo chiles, roast them in a dry skillet over medium heat until fragrant. Remove from heat and soak in hot water for 15 minutes. If using fresh Cubanelle peppers, skip this step.
Cook the Chicken
- Heat Olive Oil: In a large pot, heat the olive oil over medium heat.
- Cook Onions and Garlic: Add the diced onions and cook until translucent, about 5 minutes. Add the peeled garlic cloves and cook for another minute.
- Add Chicken Broth and Chicken Breasts: Pour in the chicken broth and add the skinless chicken breasts and bay leaves. Bring to a boil, then reduce heat and simmer until the chicken is cooked through, about 20 minutes.
- Shred Chicken: Remove the chicken breasts from the pot, shred them with two forks, and set aside.
Prepare the Soup Base
- Blend Tomatoes and Chiles: In a blender, combine the roasted and soaked chiles (or fresh Cubanelles), tomatoes, and cilantro leaves. Blend until smooth.
- Add to Soup: Pour the tomato and chile mixture into the pot with the chicken broth. Add salt and pepper to taste. Simmer for 15 minutes to allow the flavors to meld.
Finish the Soup
- Add Shredded Chicken: Return the shredded chicken to the pot and stir well.
- Simmer: Continue to simmer for another 5 minutes.
Serve
- Prepare Garnishes: While the soup is simmering, prepare the garnishes. Dice or mash the avocado, chop the coriander, and crumble the cheese.
- Ladle and Garnish: Ladle the soup into bowls. Top with tortilla strips, avocado, chopped coriander, sour cream, and crumbled cheese. Serve with lime wedges on the side.
Nutrition
Why High-Protein Chicken Tortilla Soup Works After 45
Chicken breast is one of the leanest, most bioavailable protein sources available. The USDA FoodData Central confirms that a 4oz serving of cooked chicken breast provides 35g of protein with minimal fat - making it the most protein-efficient poultry option for women managing caloric intake while prioritizing muscle maintenance after 45.
The tomato base in this soup provides lycopene, which Harvard Health Publishing confirms becomes significantly more bioavailable when tomatoes are cooked and blended with fat - exactly what happens when you simmer this base with olive oil for 20 minutes. Lycopene is associated with cardiovascular protection, relevant for women navigating the increased cardiac risk that accompanies estrogen decline after menopause.
The avocado garnish is not optional. The Mayo Clinic confirms avocado as one of the highest dietary sources of monounsaturated fat, which improves absorption of the fat-soluble vitamins A and E from the tomatoes and peppers in the soup base. The fat in the avocado is doing nutritional work. Use the whole half.
The cubanelle pepper substitution is not a compromise. The USDA FoodData Central confirms cubanelle peppers provide vitamin C, vitamin A, and antioxidant carotenoids comparable to other sweet pepper varieties. Using what is in your Dominican pantry is not a shortcut. It is knowing your ingredients.
Frequently Asked Questions
What makes this a high-protein chicken tortilla soup? The shredded chicken breast provides 16g of protein per serving, the queso fresco adds 3-4g, and optional black beans push the total to 34g. The base recipe delivers 27g per bowl. This is significantly more than most restaurant versions, which average 12-15g per serving from smaller chicken portions and less protein-focused garnishes.
Why use cubanelle peppers instead of Ancho or Guajillo chiles? Cubanelle peppers are a practical Dominican pantry substitution that produces an excellent result. They are mild, sweet, and blend into a smooth base without the bitterness that can come from over-roasted dried chiles. No soaking required, available at most supermarkets, and they connect this soup to the same pepper that builds sofrito in every Dominican kitchen.
Is chicken tortilla soup gluten-free? Yes, as written, provided you use corn tortilla strips and verify that your chicken broth is gluten-free. Most commercial corn tortillas are gluten-free but check the label if you are celiac or have a severe sensitivity.
Can I make this soup ahead of time? Yes. Make the full soup base and shredded chicken up to 3 days ahead. Refrigerate without the garnishes. Reheat in a covered pot over medium heat with a splash of broth if it has thickened. Add the avocado, tortilla strips, and queso fresco only when serving - they do not hold well in the refrigerator.
Is this chicken tortilla soup bariatric-friendly? Yes for the general diet and maintenance phases. Skip the tortilla strips in early phases. Serve one cup of the soup with well-distributed shredded chicken. The American Society for Metabolic and Bariatric Surgery identifies warm protein-rich soups as one of the most comfortable and appropriate food categories post-surgery.
Can I freeze this soup? Yes. Freeze the soup base with the shredded chicken, without any garnishes, for up to 3 months. Thaw overnight in the refrigerator and reheat in a covered pot. Add fresh avocado, lime, and tortilla strips when serving.
Try these next:
- 5 High-Protein Dominican Bowls
- Low-Carb Dominican Pastelón - Easy Cauliflower Casserole with 29g Protein
- Pollo Asado Dominicano with Avocado Salsa
- Delicious Low-carb chicken nuggets
Si hiciste esta sopa, dale 5 estrellas arriba. Y si la tuya tiene algo diferente - un ingrediente secreto, una técnica que te enseñó tu mamá - cuéntame en los comentarios. Siempre quiero aprender la versión de alguien más.
Con Fuerza y Sazón,
Gaila
AFPA Certified Nutritionist, Dominican Cook, Bariatric Patient
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Gaila, your blog is awesome! I can't help getting hungry every time I read and look at the images of your recipes.
High quality food with a lot of passion... great combo!
Thank you Robin!!!