Recipe: Low-Cal Southwestern Chicken Soup

Dinner Recipes, Lunch Recipes, Poultry Recipes, Soups + Stew Recipes

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This low-cal Southwestern chicken soup recipe is so easy to make and a great way to sneak  in veggies and fiber. This healthy gluten-free, dairy-free recipe has a little kick and is packed with Southwestern flavors. You can always leave out the chicken if you want a vegetarian version. Everyone loves this soup when I make it and I like that even the leftovers get eaten! Great for a football party or festive holiday get together with friends or family.

Total Time: 20 minutes

Yield: 5 serving(s)


  • 1 tablespoon minced garlic
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 4 cups chicken (or vegetable) broth
  • 1 15-ounce can pure pumpkin
  • 1 15-ounce can black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 cup salsa
  • Shredded rotisserie chicken (optional)
  • Optional Toppings
  • Shredded cheese
  • Sour cream
  • Tortilla chips
  • Sliced jalapeño


  1. Mix garlic and spices with 1/4 cup broth and bring to medium heat on the stove.
  2. Add the rest of the broth and bring to a simmer.
  3. Add pumpkin and mix well.
  4. Add remaining ingredients, stir and bring soup to a boil.
  5. Reduce heat to low and simmer for 10 minutes. Serve with toppings.

Nutrition Information Per Serving

Calories: 263

Protein: 13 gram(s)

Fat: 1 gram(s)

Carbohydrates: 34 gram(s)

Fiber: 15 gram(s)

Sugar: 7 gram(s)

Sodium: 436 milligram(s)

Recipe Cuisine: American

From the kitchen of:

Rate this Recipe

1 Star2 Stars3 Stars4 Stars5 Stars (359 votes, average: 3.82 out of 5)


on January 18, 2021 at 4:50 PM Reply

This is delicious and simple, thank you. However if you’re really counting calories, this is pretty off, depending upon the size of the chicken used. I had one that yielded a pound of meat, and that brings the calorie count to 523 per serving

on August 31, 2020 at 12:58 PM Reply

What the serving size and amount?

    on September 15, 2020 at 1:22 PM Reply

    We calculated about 5 bowls of soup for this recipe!

on June 4, 2020 at 5:16 PM Reply

I just made this soup for dinner tonight and ill tell ya what, its delicious! I used 2 cans of corn just because i wanted a little more corn in it. I definitely recommend! The only issue was that it definitely needs salt.

on May 25, 2020 at 11:34 AM Reply

Just made this recipe and it is so good! I added extra chili powder because I like spicy food! Definitely will make this again!

on October 28, 2019 at 10:37 AM Reply

Hi Chris I'm wondering If the nutritional info is with the chicken and if so how much chicken?

    on August 18, 2020 at 10:23 AM Reply

    Hi Trish - it depends on what chicken you get. It's a full rotisserie chicken and you will shred the chicken. So the nutritional information would depend on which chicken you got!

on October 11, 2019 at 11:06 AM Reply

So easy and so delicious!!

on May 7, 2019 at 11:53 AM Reply

A family favourite with myself, my husband and two teenage sons! The meal they all ask for - and the only one we all agree on. Three of us are vegetarians so I cook up a batch, reserving the stock and chicken. Once cooked, I transfer a 1/4 of the soup to another pan, add cooked chicken and chicken stock to that pan and to the larger pan I add vegetable stock and 'shredded' quorn fillets (pre cooked). Everyone happy and so easy to cook and adapt! 😊 Thank you for such a great recipe! p to another

    on May 31, 2019 at 9:24 AM Reply

    Wow this is awesome :) Thanks for sharing and I am so happy that it is one your entire family agrees on. It makes cooking a lot easier doesn't it!?!

on March 8, 2019 at 4:42 AM Reply

This soup was a hit with my family!!! I will definitely add it in the rotation...Also, I substituted the salsa for tomato sauce just because I forgot to pick some up and it was still delicious!

    on March 13, 2019 at 3:14 PM Reply

    Amanda - So happy that this was a hit with your family! Always a miracle when you can find a meal that everyone in the family will eat :)

on December 26, 2018 at 11:58 AM Reply

This is one of my 'go-to' soup recipes. Easy, delicious and quick. I love pumpkin but you don't really taste the pumpkin. It adds fiber and thickening to what would otherwise be a broth based soup. Delicious!!

on October 16, 2018 at 11:08 AM Reply

I didn't have pumpkin so I ended up cooking a head of cauliflower until soft in the chicken broth and then blended it to make it thicker. It was great. Awesome recipe.

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