Craving the zesty flavors of Mexican food but trying to stick to your health goals? This Creamy Chicken Enchilada Soup Recipe for Weight Loss is your answer. It takes all the bold components of your favorite baked dish—tender chicken, spices, and black beans—and transforms them into a lighter, high-protein soup. By swapping heavy cream for Greek yogurt or low-fat cream cheese and loading up on fiber-rich vegetables, we create a meal that is satisfying and creamy without the heavy calorie count. It comes together in under 30 minutes, making it a champion of the healthy weeknight dinner rotation.
Why You’ll Love This Recipe
High Volume, Low Calorie
This soup utilizes “volume eating” principles. The broth, beans, corn, and chicken create a large, filling portion that keeps you satisfied longer. You get the comfort of a creamy soup without the guilt.
Customizable Macros
The base soup is lean and high in protein. It serves as a blank canvas where you can control your fat intake through toppings. Add a slice of avocado for healthy fats or keep it plain for a lighter meal.
Ingredients
- 1 tbsp Olive oil
- 1 medium Onion, diced
- 2 cloves Garlic, minced
- 1 lb Chicken breast, cubed or shredded
- 4 cups Low-sodium chicken broth
- 10 oz Red enchilada sauce
- 15 oz Black beans, rinsed
- 1 cup Frozen corn
- 14 oz Diced tomatoes (canned)
- 1 tsp Cumin
- 0.5 cup Plain Greek yogurt (or light cream cheese)
Instructions
- Sauté onion and garlic in olive oil until soft.
- Add broth, enchilada sauce, tomatoes, cumin. Bring to boil.
- Add chicken and simmer until cooked (10-12 mins).
- Stir in beans and corn. Simmer 5 mins.
- Remove from heat. Temper yogurt with hot broth and stir in.
- Serve with lime and cilantro.
Ingredient Highlights & Substitutions
Essential Ingredients
- Chicken Breast: We use lean, skinless chicken breast shredded for maximum protein density.
- Enchilada Sauce: Red enchilada sauce provides the deep chili flavor instantly. Look for a low-sodium version if possible.
- Greek Yogurt or Neufchâtel Cheese: This is the secret to the “creamy” texture without using heavy whipping cream. It adds tang and protein.
- Black Beans: A powerhouse of fiber and plant-based protein that adds bulk to the soup.
- Cauliflower Rice (Optional): To make it even thicker and lower in carbs, stir in a cup of frozen cauliflower rice—you won’t even taste it!
Smart Substitutions
- Thickener: Instead of flour or cornstarch, you can blend a portion of the black beans and return them to the pot to naturally thicken the broth.
- Vegetarian: Swap the chicken for extra beans or lentils and use vegetable broth.
- Dairy-Free: Use a blended cashew cream or coconut milk (light) to achieve the creaminess.
Step-by-Step Instructions
Prep Phase
Dice your onions and garlic. Drain and rinse the black beans well. If you are using raw chicken, dice it into small cubes for faster cooking, or use pre-cooked rotisserie chicken (skin removed) to save time.
Cooking Phase
Sauté onion and garlic in a teaspoon of olive oil until soft. Add chicken broth, enchilada sauce, diced tomatoes (with juices), cumin, and chili powder. Bring to a boil. Add the raw chicken cubes and simmer for 10-12 minutes until cooked through (or add cooked chicken just to heat). Stir in the black beans and corn. Remove from heat. Crucial Step: Temper your Greek yogurt or light cream cheese by mixing it with a ladle of hot broth in a separate bowl before stirring it into the main pot. This prevents curdling.
Pro Tips for Perfect Results
Technique Secrets
Tempering Dairy. Low-fat dairy curdles easily in high heat. Never let the soup boil once you add the yogurt or cheese. Stir it in at the very end when the pot is off the burner.
Common Mistakes to Avoid
- Salty Soup: Canned beans, broth, and enchilada sauce all contain salt. Do not add extra salt until you have tasted the final product.
- Overcooking Chicken: If using breast meat, simmer gently. Vigorously boiling chicken breast makes it rubbery.
- Thin Soup: If you want it thicker without calories, scoop out 1 cup of the soup (beans and veggies included), blend it until smooth, and stir it back in.
Serving Ideas & Pairings
Presentation & Plating
Serve in wide bowls with a squeeze of fresh lime juice to brighten the flavors. Fresh cilantro and a few slices of radish add crunch without calories.
Pairing Suggestions
- Sides: A small side salad with vinaigrette works well.
- More Soups: If you are meal prepping healthy soups for the week, our Old Fashioned Vegetable Beef Soup Recipe for Health is another excellent, low-calorie option packed with nutrients.
Frequently Asked Questions
Q1? Can I freeze this soup?
If you use Greek yogurt, it may separate slightly when frozen. It is better to freeze the base soup and stir in the yogurt fresh upon reheating.
Q2? Is this keto-friendly?
If you omit the corn and beans and use cauliflower instead, it fits perfectly into a keto diet.
Q3? How much protein is in a bowl?
Depending on your portion size, a bowl can easily pack 25-30g of protein, making it an excellent post-workout meal.
| Traditional Topping | Weight Loss Swap | Calorie Savings |
|---|---|---|
| Sour Cream | Non-fat Greek Yogurt | ~40 cal per tbsp |
| Tortilla Chips | Radish Slices / Celery | ~100 cal per handful |
| Cheddar Cheese | Nutritional Yeast / Lite Cheese | ~50 cal per oz |
| Guacamole | Fresh Diced Avocado (measured) | Portion Control |
Conclusion
This Creamy Chicken Enchilada Soup proves that weight loss meals don’t have to be bland. It delivers deep, complex, spicy flavors with a velvety texture, all while keeping your nutrition on track. It is comfort food that loves you back.
