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Low Sodium Chicken Taco Soup

By: Bill
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Cooked chicken and no salt added cans of beans, veggies and spices are all that are needed to make a delicious Low Sodium Chicken Taco Soup. That’s all you need to make a quick simple weeknight meal, a dip or even some slightly messy corn tortilla tacos.

I love how easy this recipe is and I usually have the required no salt added cans stocked up in the pantry. Just add it all together with some leftover chicken to create a taco spiced easy one-pot dish on the stove top pot or slow cooker. Add toppings or a side and you can have a complete meal.

Sodium amount in taco soup compared to low sodium version.

Typical sodium amount per serving600 -1000mg
Sodium per serving for this recipe179mg
Calories per serving212
1 1/2 cup serving size

Many recipes that use regular canned beans and veggies and other salted ingredients can be from 600 – 1000mg of sodium per serving. This low sodium soup is only 179mg per 1 ½ cup serving! Plus, with low sodium additions that are easily added, you can make it a complete low sodium meal.

Low Sodium Chicken Taco Soup ingredients

Most of the ingredients for this recipe you should already have in the pantry and spice rack. The cooked chicken can either be freshly cooked or from leftovers.

Ingredients for low sodium chicken taco soup
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A cooked chicken breast or 3 boneless thighs shredded **TIP: shred chicken with a hand blender in seconds, easy cleanup too.
No salt added diced tomatoes – Pour the whole can into the soup.
Ro*tel No Salt Added Diced Tomatoes & Green Chilies – Pour the whole can into the soup.
No salt added Corn – Drained
No salt added Black Beans – Drain and rinse the slimy ‘gook’ off. Yuk.
No salt added Pinto Beans or dried pinto beans – May be hard to find. My Walmart has them, but see my recipe below for cooking dried Pinto Beans otherwise.
Unsalted Condensed Cream of Chicken Soup – Campbell’s new soup!
Unsalted Chicken Broth – Or, when I cook chicken in my Instant Pot I save and use the liquid right from that. Oh yum!
My homemade Low Sodium Taco Seasoning – Awesome and easy to make in minutes.
Green Enchiladas Sauce – The only ingredient I couldn’t make low sodium without being a big dealio, but its sodium levels spread out ok across the servings.

How to make Low Sodium Chicken Taco Soup

This chicken taco soup is so easy the hardest part is shredding the chicken. You can make it to use as a soup, a dip or some messy corn tortilla tacos. All the ingredients blend together in about 30 minutes, it’s Awesome!

Tacos using low sodium taco soup
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You can make this awesome low sodium taco soup recipe using one of two methods. Heating the soup on the stove top with a large soup pan (or Dutch oven) or using a slow cooker. Since I used my Instant pot to cook up some chicken and the pinto beans, I made the whole recipe right in the Instant Pot using the slow cooker function for final cooking.

Add all the ingredients – In a large pot add the no salt added cans of diced tomatoes, Ro*tel, corn, black beans, pinto beans, cream of chicken, cooked shredded chicken, green enchilada sauce, chicken broth and my homemade Low Sodium Taco Seasoning.

Taco soup ingredients in instant pot
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Ingredients and taco spice in instant pot
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To cook taco soup – Bring to a boil and reduce heat to a simmer at medium-low. Let simmer for 15 minutes or up to an hour and serve with your favorite toppings.

Make Instant Pot Pinto Beans no pre-soaking required

No salt added pinto beans seem to have become hard to find lately, though my Walmart still carries them. Since the store is a bit out of my way to shop I just make my own no-soak beans in my Instant Pot in about an hour. Here is a quick recipe to do so with no pre-soaking required:

Dried pinto beans and water in pot
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Cooked pinto beans in pot
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When cooking dry beans in the Instant Pot, they will absorb a lot of water. Add 6 cups of water with 1 pound (usually half a bag) of pinto beans. Put the lid on securely, close the valve, select Pressure Cook (manual), and set the cooking time to 50 minutes. When the cooking time is up, natural release for 15 minutes and quick release any remaining pressure. Drain the beans and you can add them right to the pot for the taco soup you will make.  

You will end up with extra beans but they freeze well and can always be used in another side dish.

Add your favorite taco soup toppings.

Add any of your favorite regular taco toppings to the soup and customize your meal just the way each person likes it. I like to mix it up with the following or it also tastes great just keeping it plain.

Low Sodium Guacamole
Shredded cheese: Careful of sodium, just a bit.
Diced green or white onions: I like the fresh uncooked crunch
Jalapeños
Reduced sodium sliced olives
Avocado: Sliced or diced
Sour Cream: On the side.
No sodium tortilla chips: The soup makes a great dip too.

Low Sodium Chicken Taco Soup Pin
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Storing your Taco Soup.

This recipe makes a good bit of soup for a single person. (About 13 cups.)  But leftovers will keep well in both the fridge and the freezer. This soup is perfect for easy weekday lunches and light dinners.

Store your leftover Taco Soup in an airtight container in the refrigerator for up to 5 days or soup can remain frozen for up to three (3) months.

This soup freezes quite nicely and easily. Personally, I like freezing in serving-size portions. I use a large muffin tin to freeze in portion-sized servings. Then pop the frozen muffin tin portions into a heavy-duty freezer bag. Then you can just pull one out, defrost and heat it later.


Recommended Equipment & Ingredients For This Recipe.

See my whole Recommended Equipment & Ingredients shop page here
This section contains affiliate links to products I use and recommend.

Soup bowl with loso taco soup avocado and olives
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Please let me know how this Low Sodium Chicken Taco Soup turns out for you in the comments and a rating! I’m always eager for your feedback and hope my recipes turn out amazing for you. You can follow me on Facebook and Pinterest also, to hear about my new recipes.

Low Sodium Chicken Taco Soup

Written by: Bill
Cooked chicken and 7 no salt added cans make a delicious chicken taco soup for a super simple weeknight meal. You can enjoy as a soup, dip or make messy corn tortilla tacos!
4 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course, Soup
Cuisine American, Mexican
Servings 8 1 1/2 cup servings
Calories 212 kcal

Ingredients
  

  • 1 Chicken breast or 3 boneless thighs (cooked and shredded)
  • 1 15oz. can no salt added Tomatoes (diced)
  • 1 10oz. can Ro*tel No Salt Added Diced Tomatoes & Green Chilies
  • 1 15oz. can no salt added Corn (drained)
  • 1 15oz. can no salt added Black Beans
  • 1 15oz. can no salt added Pinto Beans or cooked dried beans
  • 1 10.5oz. can Campbell’s Unsalted Condensed Cream of Chicken Soup
  • 2 cups chicken broth unsalted
  • 2 Tablespoons My Homemade Low Sodium Taco Seasoning (Low Sodium Taco Seasoning)
  • 1 10oz. can Green Enchilada Sauce

Preparation
 

  • In your Instant Pot or a large pot, add the no salt added – diced tomatoes, Ro*tel, corn, black beans, pinto beans, cream of chicken, cooked chicken, chicken broth and homemade low sodium taco seasoning. And also, add the green enchilada.
  • Bring to a boil for minute or two and reduce heat to simmer at medium-low heat. Let simmer for 15 minutes or up to an hour and serve with your desired toppings.

Notes

Optional Toppings:
Reduced sodium olives sliced
Avocado, diced
Sour cream
No salt Tortilla chips
Chopped onions
Shredded cheese
 
Nutrition based on 1 1/2 cups soup without toppings.

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Nutrition

Calories: 212kcal (11%)Carbohydrates: 16.5g (6%)Protein: 28.5g (57%)Fat: 3.7g (6%)Saturated Fat: 0.1g (1%)Cholesterol: 72mg (24%)Sodium: 179mg (8%)Potassium: 631mg (18%)Fiber: 4.8g (20%)Sugar: 3.4g (4%)Iron: 2mg (11%)

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

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Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.

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Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

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