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)

Sodium: 436 milligram(s)

From the kitchen of:

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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!

on February 23, 2018 at 9:36 AM Reply

Just prepared it last night for this evening's dinner. Filled the house with an amazing aroma, and naturally had to give it a taste (or two) It's a perfect blend between sweet (my husband's preference)and spicy (my preference) Quite delicious ! It'll be a weekly dinner for sure ! Thanks so much :)

on December 22, 2017 at 2:01 PM Reply

Just made this and it is absolutely delicious! Thank you for a low fat wonderful soup!

on December 9, 2017 at 2:31 PM Reply

How much chicken should I add for the entire recipe? And was the "optional" for saying the type of chicken is optional, or is it optional to add the chicken?

    on December 11, 2017 at 8:38 AM Reply

    Hi Rosa - you can add however much chicken you'd like - we got about 3 oz. per serving. And the optional just means you don't have to add the chicken if you don't want to!

      on December 14, 2017 at 3:59 PM Reply

      Thank you! ^^

on October 28, 2017 at 12:22 PM Reply

How much is a serving is it like 2 cups or 1 cup or something else

    on October 30, 2017 at 9:58 AM Reply

    We got 5 servings out of the entire recipe which seemed to be in between 1-2 cups!

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