Recipe: Low-Cal Southwestern Chicken Soup

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

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This Southwestern chicken soup recipe is low-cal, easy to make, and a great way to sneak vegetables and fiber into your diet. This soup is in heavy rotation in my household. I often double the batch and make it for a party because it’s such a crowd-pleaser! 

It’s a healthy gluten-free, dairy-free recipe with a bit of kick and is packed with Southwestern flavors. 

Make this for a quick weeknight meal, fall football party, or as a crowd-pleaser during a holiday get-together with friends or family.


Spices: minced garlic, chili powder, cumin. Salt and pepper to taste. The combinations of these spices will give you a spicy, warming flavor. 

Protein: chicken broth, black beans, shredded rotisserie chicken. If you want to make this vegan, feel free to substitute vegetable broth and skip the rotisserie chicken. I will often add a can of chickpeas to this soup, so that’s another option if you have a can on hand!

Vegetables: pure pumpkin, corn. You can add others if you’re trying to sneak some more vegetables into your diet. Shredded zucchini, diced onion, and sliced bell peppers are all great additions. 

The pumpkin is the secrete ingredient for this southwestern chicken soup. It adds so much creaminess and added protein, but you don’t taste any pumpkin flavor. 

Toppings: fresh cilantro, shredded cheese, Sour cream, Tortilla chips, Sliced jalapeño. Some of these will up the calorie count of your dish, so add them sparingly if you’re trying to keep this meal low-calorie. Greek yogurt is a good substitute for sour cream.  

How To Make Southwestern Chicken Soup

  1. Mix all the spices with the ½ the 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 the southwestern chicken soup with any of the optional toppings. Enjoy! 

Other Healthy Soup Recipes to Try

Roasted Sweet Potato Soup

Detox Vegetable Soup

Golden Turmeric Chickpea Chicken Soup

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 (399 votes, average: 3.82 out of 5)


on October 12, 2021 at 8:51 PM Reply

Made this tonight, and it was so good! Hit a bit of a snag when neither I nor my husband could get the jars of salsa in the pantry open, but I used some enchilada sauce we had, and all was well. Will make it with salsa next time (provided I can get it open!) to see which way tastes best. Thank you for sharing!

on September 6, 2021 at 3:30 AM Reply

Absolutely delicious. I'm in Sydney Australia and I made a batch of this and used a bit of greek yoghurt as a topping and some corriander. 10/10 delicious. Packed with a variety of flavours, I cooked and mashed my own pumpkin as well. Overall it was a really fast and tasty recipe that's packed with veggies.

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 :)

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