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 (337 votes, average: 3.80 out of 5)


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.

on July 27, 2018 at 11:31 PM Reply

Is this recipe strong with the pumpkin flavor?

    on July 30, 2018 at 9:08 PM Reply

    Hi Erica - no, you really can't taste it much at all!

on June 7, 2018 at 12:42 AM Reply

Really wish the nutrition facts also listed salt/sodium.

    on June 11, 2018 at 9:32 AM Reply

    Hi there - if you're ever looking for additional nutrition information, My Fitness Pal has an easy to use platform where you can type in your recipe and get the results. I added the sodium content to this recipe per your request.

on April 26, 2018 at 9:01 AM Reply

Easy and delicious! Love this.

on April 19, 2018 at 7:23 PM Reply

Can you recommend something other than 'canned pumpkin' as it is not sold in Australia.

    on April 23, 2018 at 9:30 AM Reply

    Hi Brian - you could definitely make your own pumpkin puree from fresh pumpkins! Otherwise, if they sell canned butternut squash in Australia, you can definitely use that!

on March 18, 2018 at 12:43 PM Reply

I have a jar of pumpkin salsa that I never used in the fall. Do you think that would work in this recipe, or would it be pumpkin overkill???

    on March 19, 2018 at 2:07 PM Reply

    Hi Julie - no, I think that would work! I've not tried using anything like that but soup is typically pretty versatile. Let me know hoe it turns out!

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