Recipe: Low-Cal Southwestern Chicken Soup

recipe: Soups and Stews

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)

From the kitchen of:

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on September 11, 2017 at 10:58 PM Reply

Wonderful recipe! I had earlier made the "BBQ Chicken Baked Sweet Potatoes" and had left over sweet potato as well as left over shredded chicken (via This recipe worked great with the filling from the sweet potatoes substituting the pumpkin called for in this recipe. Thank you so much! It came out great, Praise the Lord!

    on September 14, 2017 at 7:53 PM Reply

    Great idea! So glad you enjoyed, Alana :)

on September 7, 2017 at 5:41 PM Reply

Great taste, cheap, easy, fast! Great for fall or winter nights. I add el yucateca hot sauce. YUM

on August 18, 2017 at 8:28 PM Reply

What kind of salsa 💃 did you use? There are so many kinds out there.

    on August 22, 2017 at 12:43 PM Reply

    You can use whatever salsa you'd like! It's just your taste preference. We often will buy an organic salsa since tomatoes tend to be on the "dirty dozen" list of produce that typically has a lot of pesticides.

on August 17, 2017 at 9:19 AM Reply

Hello, Does the caloric count include toppings?

    on August 17, 2017 at 7:21 PM Reply

    It doesn't since they're optional and people will vary how much they use of each.

on March 19, 2017 at 3:03 AM Reply

Hi, Love the recipe, is the calorie count for exactly 1 serving?

    on March 20, 2017 at 10:24 AM Reply

    Hi Jenna - yes, the nutrition information is for 1 serving.

      on June 10, 2017 at 3:17 PM Reply

      Approximately how much shredded rotisserie chicken did you use? Is the calorie count with or without the shredded chicken?

        on June 12, 2017 at 8:45 AM Reply

        Calorie count includes about 3 oz. rotisserie chicken per serving!

on March 15, 2017 at 1:05 PM Reply

Awesome recipe but is there anything else I can substitute anything for pumpkin? TIA!

    on March 15, 2017 at 4:46 PM Reply

    Hi Mijal - We've never tried to substitute anything ourselves. If you're concerned about the flavor of the pumpkin, you really can't taste it in this recipe... it's purpose is to be a low calorie thickening agent.

on March 14, 2017 at 7:26 PM Reply

Great recipe!

on January 23, 2017 at 6:35 PM Reply

I see the nutritional facts but what is the serving size? Also not a huge fan of beans any recommendations for substitutions?

    on January 25, 2017 at 2:30 PM Reply

    Hi Amber - we get about 5 bowls of soup out of this recipe. And feel free to just omit the beans!

on January 18, 2017 at 3:39 PM Reply

Does the calories include the chicken?

    on January 19, 2017 at 9:01 AM Reply

    Yes, it does, Lisa! We calculated it with about 3 oz. of chicken.

      on July 31, 2017 at 2:36 PM Reply

      If each serving has 3oz chicken then the 5 servings would be 15oz of chicken which is almost 2 cups, but the recipe says 4 cups. Could you clarify please? I'm confused.

        on August 1, 2017 at 11:29 AM Reply

        Hi Heather - the 4 cups refers to the vegetable/chicken broth in the recipe if you look :) whereas I'm saying 3 oz. of actual shredded chicken.

on December 29, 2016 at 9:57 AM Reply

Why are there so many carbs in this soup? Where are they coming from?

    on December 29, 2016 at 9:14 PM Reply

    Hi Marty - most of the carbs come from the canned pumpkin, black beans and corn!

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