This low salt tortilla soup uses broiled poblano peppers, no-salt-added tomatoes, and unsalted chicken broth for a rich, savory base. The corn tortillas melt into the soup, naturally thickening it and adding a warm, traditional flavor. Crispy baked tortilla strips give it a satisfying crunch without extra sodium. It’s a simple, slow cooker recipe that’s perfect for a sodium-conscious, heart-healthy lifestyle.
¾ cup corn tortillas, chopped or torn: thickens the soup.
¾ cup corn tortillas, sliced into matchsticks: for crispy topping.
Optional topping: sour cream (choose low sodium if desired).
Low Sodium Chicken Tortilla Soup
How To Make Low Sodium Chicken Tortilla Soup
Broil the Vegetables: Turn the broiler to high and place an oven rack about 6 inches from the heat. Spray a baking sheet with cooking spray. Spread chopped peppers and onion onto the pan and broil for 10–15 minutes, stirring every few minutes until lightly browned and softened.
Load the Slow Cooker: Transfer broiled vegetables to the slow cooker. Add smoked paprika, cumin, oregano, black pepper, garlic, whole chicken breasts, frozen corn, stewed tomatoes, and unsalted broth.
Cook Until Tender: Cook on Low for 6–8 hours, until the chicken shreds easily.
Shred the Chicken: Remove chicken from the slow cooker and shred using two forks. Return shredded chicken to the soup and stir well.
Thicken with Tortillas: Add the chopped or torn tortillas to the soup. Continue cooking on Low until the tortillas dissolve and naturally thicken the broth.
Make Crispy Tortilla Strips: Preheat oven to 425°F. Spray a baking sheet with cooking spray. Spread out the tortilla matchsticks, spray lightly on top, and bake for 9–12 minutes, stirring once, until crisp.
Serve: Ladle the soup into bowls. Top with baked tortilla strips and a spoonful of sour cream if desired.
Low Sodium Chicken Tortilla Soup
Recipe Tips
Use no-salt-added tomatoes and broth to keep sodium low.
Choose fresh poblanos for flavor without heat.
Add a squeeze of lime zest (not juice) if tolerated for aroma without acidity.
Stir in a handful of fresh cilantro for extra sodium-free flavor.
Make crispy tortilla strips in advance and store up to 48 hours.
How to Store & Reheat
Room Temperature: Serve immediately.
Fridge: Store in airtight containers for 3–4 days.
Freezer: Freeze soup (without tortilla strips) for up to 2 months. Reheat and add fresh crispy tortillas.
Nutrition Facts (Per Serving – Soup Only)
Calories: ~260
Sodium: ~120 mg
Protein: 23 g
Fat: 6 g
Carbs: 30 g
Fibre: 5 g
Sugar: 5 g
FAQs
Is tortilla soup normally high in sodium? Yes—store-bought broths and canned tomatoes add a lot of salt. Using unsalted broth and no-salt-added tomatoes keeps this version sodium-conscious.
How do tortillas thicken the soup? Corn tortillas slowly dissolve in the hot broth, adding natural body without salt or cream.
Can I make this spicier without adding sodium? Yes—add a pinch of smoked paprika or a slice of mild jalapeño if tolerated.
What toppings are good for low sodium tortilla soup? Fresh avocado, cilantro, low sodium sour cream, or crispy baked tortilla strips.
Can I make this ahead? Absolutely. It reheats well and becomes even more flavorful the next day.
