How Many Carbs Are in Chicken Tortilla Soup Without Tortillas?

According to nutrition data, a bowl of traditional chicken tortilla soup can contain between 9 and 20 grams of carbohydrates, even without the fried tortilla strips. Knowing how many carbs are in chicken tortilla soup without tortillas is essential for those on low-carb or keto diets, as the carb count can vary significantly based on ingredients like beans and corn.

Quick Summary

This guide breaks down the carbohydrate content of chicken tortilla soup when served without traditional tortilla strips, examining how ingredients like beans, corn, and tomatoes impact the total. It also provides tips for making a low-carb version of this hearty soup.

Key Points

• Ingredient Dependency: The carb count in chicken tortilla soup is highly dependent on the recipe's ingredients, especially the inclusion of beans and corn.

• Low-Carb Base: The base of chicken, broth, and spices is naturally very low in carbohydrates, making it a great starting point for a low-carb meal.

• High-Carb Culprits: Traditional additions like black beans and corn can significantly increase the carb count, potentially adding 20+ grams per serving.

• Keto-Friendly Swaps: Replace high-carb elements with low-carb options like cauliflower rice or extra bell peppers to reduce the total carbohydrate load.

• Topping Choices Matter: Use keto-friendly toppings like avocado, cheese, and sour cream instead of tortilla strips to maintain a low-carb profile.

• Thickening Alternatives: Opt for heavy cream or cream cheese to thicken the soup, avoiding carb-heavy thickeners like flour or cornmeal.

The Basic Carb Count

The fundamental components of chicken tortilla soup—shredded chicken, broth, and a savory blend of spices—are naturally very low in carbohydrates. The broth, which typically consists of chicken stock, onions, garlic, and chili powder, forms a flavorful and nourishing base with minimal carbs. However, most recipes include ingredients that contribute a higher carb count, even without the crispy tortilla toppings.

The final carbohydrate tally is largely dependent on the type and quantity of vegetables and legumes added. For example, a restaurant-style soup might use a roux or other thickener, adding hidden carbs. Home recipes, while often healthier, still need careful ingredient selection for a truly low-carb result.

Carb Sources in Traditional Chicken Tortilla Soup

While the chicken and seasonings provide a negligible amount of carbs, several common additions can add up quickly.

• Beans: Black beans are a staple in many chicken tortilla soup recipes, providing fiber and protein but also contributing a significant number of carbohydrates. A single can of black beans can add over 50 grams of carbs to a pot of soup.
• Corn: Both fresh and frozen corn are popular for their sweet taste and texture. However, corn is a starchy vegetable, and a single cup can contain about 30 grams of carbohydrates, impacting the overall carb count considerably.
• Tomatoes: Diced or fire-roasted tomatoes are a standard ingredient. While less carby than beans or corn, they still contain a small amount of sugar. A can of diced tomatoes contains about 10-15 grams of net carbs, depending on the brand.
• Onions and Peppers: The aromatic base of onions, bell peppers, and other vegetables adds flavor and nutrients but also contributes a small number of carbohydrates. When used in moderation, their impact is minimal.
• Thickeners: Some recipes use cornmeal, masa, or flour to thicken the soup, significantly increasing the carb load.

How to Make Chicken Tortilla Soup Low-Carb

To enjoy this flavorful soup on a low-carb or ketogenic diet, you can make simple swaps and omissions to drastically reduce the carbohydrate content.

• Omit the high-carb ingredients. The easiest way to cut carbs is to simply leave out the black beans and corn. The soup will still be packed with flavor from the chicken, spices, and other vegetables.
• Use low-carb vegetables. Replace the high-carb fillers with low-carb alternatives. Cauliflower rice is an excellent option for adding texture and bulk without the carbs, and can even help thicken the soup. Bell peppers and onions are still fine to use, but consider increasing the amount of non-starchy vegetables like zucchini.
• Choose keto-friendly toppings. While you're skipping the fried tortilla strips, you can load up on other delicious, low-carb toppings. These include avocado, sour cream or plain Greek yogurt, shredded cheese, and fresh cilantro.
• Thicken wisely. Instead of cornmeal or flour, use heavy cream, full-fat cream cheese, or an immersion blender to naturally thicken the soup and add a rich, creamy texture.

Nutrition Comparison: Standard vs. Low-Carb Soup

Ingredient/Component	Traditional Recipe	Low-Carb Recipe	Carb Impact	Comments
Black Beans	Included	Omitted	High Impact	Adds significant carbs; fiber-rich but not keto-friendly.
Corn	Included	Omitted	High Impact	Sweetens soup but adds a lot of starch.
Cauliflower Rice	Omitted	Included	Low Impact	Adds texture and fiber without the carbs.
Tomatoes	Included	Included	Low Impact	Adds flavor; carb count is minimal.
Onions/Peppers	Included	Included	Low Impact	Essential for flavor; use in moderation.
Thickener	Cornmeal or Flour	Cream Cheese/Heavy Cream	High Impact	Thickening with fats dramatically lowers carbs.

Conclusion

Answering how many carbs are in chicken tortilla soup without tortillas is not straightforward, as the total depends heavily on the recipe's ingredients. While a basic broth and chicken version is inherently low-carb, adding traditional components like black beans and corn can increase the carbohydrate count to between 9 and 20 grams per serving. For those on a keto or low-carb diet, it's easy to create a delicious and satisfying soup by omitting high-carb vegetables and using smart, low-carb substitutions like cauliflower rice and rich cream cheese for thickening. By controlling the ingredients, you can enjoy all the robust flavors of chicken tortilla soup without compromising your dietary goals.

How to Create a Delicious Low-Carb Chicken Tortilla Soup

1. Sauté Aromatics: Cook diced onions, bell peppers, and minced garlic in olive oil until softened.
2. Add Flavor Base: Stir in spices like cumin, chili powder, and onion powder, along with a can of fire-roasted diced tomatoes.
3. Simmer with Chicken: Pour in chicken broth and add boneless, skinless chicken breasts. Simmer until the chicken is cooked through.
4. Shred and Thicken: Remove the chicken, shred it with two forks, and return it to the pot. For a creamy soup, whisk in softened cream cheese until smooth.
5. Serve and Top: Ladle the soup into bowls. Top with low-carb ingredients like avocado, shredded cheese, and cilantro.

Potential Carbs in Common Ingredients

To further illustrate how different ingredients affect the final carb count, here is a list of potential carb sources in a single serving:

• Black Beans: Approximately 20-25 grams of carbs per half-cup, depending on variety and preparation.
• Frozen Corn: About 15 grams of carbs per half-cup.
• Diced Tomatoes: About 5 grams of carbs per half-cup.
• Onions: Approximately 3-5 grams of carbs per quarter-cup, sautéed.
• Bell Peppers: About 2-4 grams of carbs per quarter-cup.

For a low-carb recipe, these ingredients can either be removed entirely or replaced with a keto-friendly alternative to keep the total carb count very low, sometimes under 10 grams per serving.

[Reference the specific low carb chicken tortilla soup recipe, such as the creamy keto version referenced from ketogenic.com, for more context on carb counts.]

Conclusion: Low-Carb Is Possible

Ultimately, a classic chicken tortilla soup can be made to fit a low-carb diet simply by removing the high-carb ingredients and focusing on the flavorful, nutrient-dense base. Swapping beans and corn for low-carb vegetables like cauliflower rice or simply leaving them out, and using healthy fats for richness, creates a delicious meal that's both satisfying and keto-friendly. Always check your recipe and ingredient labels to get the most accurate carb count for your specific nutritional needs.

Frequently Asked Questions

What is the typical carb count for restaurant chicken tortilla soup without tortillas?

The carb count for restaurant versions varies, but small servings can range from 9 to 11 grams, while larger bowls can exceed 20 grams, even without tortilla strips, due to added fillers and starchy ingredients.

How can I reduce the carbs in my homemade chicken tortilla soup?

To reduce carbs, omit high-starch ingredients like black beans and corn. Use low-carb vegetables such as cauliflower rice and thicken with cream cheese or heavy cream instead of flour.

Can I use low-carb tortilla strips as a topping?

Yes, some keto recipes suggest making or using low-carb tortilla strips from almond flour or other alternatives. However, the easiest method for a keto version is to simply use high-fat toppings like avocado and shredded cheese.

Are canned diced tomatoes high in carbs?

Canned diced tomatoes contain a small amount of sugar, contributing a few grams of carbs per serving. The impact on the overall carb count is generally minimal compared to beans or corn.

Is chicken tortilla soup without tortillas keto-friendly?

It can be, but only if you use a specific low-carb recipe that omits corn and beans and avoids thickeners like cornmeal or flour. A traditional recipe, even without tortillas, is likely not keto-friendly.

What is a good low-carb thickener for soup?

Heavy cream and softened full-fat cream cheese are excellent low-carb thickeners for soup, adding a creamy texture and richness.

How does cauliflower rice affect the carb count?

Swapping traditional rice or starchy vegetables with cauliflower rice dramatically lowers the carb count, allowing you to add bulk and texture to your soup without the carbs.