Today I’m going to be sharing a fantastic recipe that combines four of my favorite things – homemade bone broth, chicken tortillas, a hot bowl of soup, and the keto diet. I’m serious when I tell you that my head was spinning the first time I realized you could enjoy all four of those things in one delicious meal. The recipe makes a 100% keto-friendly bone broth chicken tortilla soup that’s immensely flavorful, packs plenty of protein and heart healthy fats, and offers some pretty amazing benefits for your health. It’s a fantastic meal choice for all kinds of occasions – you can enjoy it as a pre or post-workout meal, as a warm and comforting dinner on a cold and dreary evening, or even just for a satisfying and healthy lunch to give you the fuel you need for the rest of the day.
Chicken Tortilla Soup That’s Ridiculously Tasty AND Full of Health Benefits
My favorite part about this chicken tortilla soup isn’t how tasty it is – although it’s definitely ridiculously tasty. No, what I love the most is how incredibly good for you this soup ends up being. On top of it’s great spicy flavor, the soup also provides a few outstanding benefits for your heart health. Right from the get go, you’ll be using heart healthy ingredients like olive oil, garlic, and onion when making this recipe. All three of these ingredients provide some fantastic health benefits.
The antioxidant and anti-inflammatory properties of extra virgin olive oil have been shown to reduce your risk of heart disease. (1) Meanwhile, both garlic and onion are members of the Allium family of vegetables and studies have demonstrated they too can help to decrease your risk of diseases like cancer and heart disease. (2)
After cooking your garlic and onion in the olive oil, remove your Dutch oven from the heat and add in one can of whole peeled tomatoes (with the juices) and one tablespoon of chili powder. Even when enjoyed out of a can, tomatoes are still a great source of vitamin C and fiber. And chili powder contains capsaicin, which provides some excellent health benefits in its own right. In fact, capsaicin adds yet another layer of defense for your heart to this recipe, as numerous studies have shown that it has important potential in maintaining cardiovascular and metabolic health. (3) On top of that, it also gives your soup a deliciously spicy taste.
Transfer your mixture to an immersion blender and blend until smooth. Return the mix to the pot and add in four cups of homemade bone broth. Bring the soup to a simmer before adding in the chicken breasts. Using one pound of boneless, skinless chicken breasts ensures that your soup will be nice and satisfying thanks to all of the lean protein. Cook the chicken for 15-20 minutes, then remove it and shred it with two forks. Return the shredded chicken to the soup along with the lime juice, salt, and black pepper.
You can also optionally add some actual tortillas to your soup as well. If you wish to do so, simply preheat your oven to 350°F and brush two low carb tortillas with some melted butter. Bake them for 5-10 minutes and then cut them into strips. I’d recommend topping your soup with them along with a diced avocado and some chopped cilantro (or parsley). While I sometimes skip adding the tortilla strips, I always make sure to add the avocado when I make this soup. It’s another rich source of heart healthy monounsaturated fats, dietary fiber, and antioxidants that helps to further reduce your likelihood of developing certain types of disease. (4)
(You may also like: Low Carb Instant Pot Bone Broth Chicken Soup with Zucchini Noodles)
Keto-Friendly Bone Broth Chicken Tortilla Soup (High in Protein)
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 1x
- 1 tbsp olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 can (14 oz) whole peeled tomatoes
- 1 tbsp chili powder
- 4 cups homemade bone broth
- 1 pound boneless, skinless chicken breasts
- 1 lime, juiced
- ½ avocado, pitted, peeled, and cut into cubes
- salt and black pepper to taste
- diced avocado (optional)
- 2 low carb tortillas (optional)
- chopped fresh cilantro or parsley
- In a large pot or Dutch oven heat the olive oil over medium heat.
- Add the onion and cook for 3-5 minutes or until softened and translucent.
- Add the garlic and cook for 30 seconds.
- Remove the pot from the heat.
- Add the tomatoes (with juices) and chili powder.
- Using an immersion blender blend until smooth.
- Add the bone broth mix to combine.
- Return the pot to the stove and add the broth.
- Bring the soup to a simmer.
- Add the chicken breasts and cook for 15-20 minutes or until fork tender.
- Remove the chicken form the soup.
- Shred the chicken with 2 forks and then return to the pot.
- Add the lime juice and season to taste with salt and black pepper.
- To make the tortilla strips, preheat oven to 350°F.
- Brush the tortillas with melted butter.
- Bake in preheated oven for 5-10 minutes.
- Remove from the oven and cut the tortillas into strips.
- Divide the soup between serving bowls.
- Top with tortilla strips, diced avocado and chopped cilantro and serve.