Introduction
It happened on one of those Tuesdays that already felt like a Thursday. The kind where the sink is full, your brain is fried, and all you want is something cozy that tastes like a hug. I opened the pantry and, honestly, the cans practically waved. Black beans. Pinto beans. Corn. Tomatoes. Green enchilada sauce. Chicken. Broth. Could dinner really be as simple as opening seven cans? To be real, I didn’t expect much. Then the first spoonful hit: smoky spice, bright lime, tender chicken, sweet corn pop. I blinked. Oops—I’d just made one of those easy weeknight dinners that quietly becomes a ritual.
This 7-Can Chicken Taco Soup is the poster child for healthy comfort food that doesn’t ask you to baby it. It’s the exact kind of pantry magic I lean on during busy seasons, and it scales up like a dream when friends drop by. I’ve made it camping. I’ve made it during a power outage (hello, camp stove). I’ve made it for game day, and once, memorably, for a neighbor who just had a baby—ladled into jars with all the toppings on the side. If you’re juggling a protein meal plan or tinkering with an eating plan that fits high macro meals, this soup plays nice: lean protein from chicken, fiber from beans, and all the taco-night flavor.
In those first 100 words, and honestly throughout this whole post, you’ll see me thread in a few of the helpful search terms you’re always asking about—like quick family meals, budget-friendly recipes, and even how this can slot into best dinner prep meals and meal prep microwave lunches. If you’re feeding two, it makes leftovers that flex for healthy eating for two all week. If you’re feeding many, double it and set out a toppings bar. It’s adaptable, forgiving, and a little bit joyful—like the can-opener anthem of busy people everywhere.
Why You’ll Love This Recipe
- Ridiculously easy. If you can open cans and stir, you can make this. It’s the definition of quick family meals with big payoff and little effort.
- Pantry-perfect and affordable. This bowl checks the budget-friendly recipes box without tasting budget. Most items live in the pantry already.
- Flexible with protein. Use canned chicken, leftover roasted chicken, or rotisserie—great for a protein eating plan or when meal planning chicken for the week.
- Customizable heat and texture. Mild or spicy enchilada sauce, more beans or less, add green chiles or not—it’s your kitchen, your vibe.
- Meal-prep friendly. It reheats beautifully and loves a freezer nap, making it one of the best meal prep plans you can pull off on a weekday.
- Crowd-pleaser. Set out toppings and let everyone build their own. It feels like a taco party in a bowl and fits right into best meals to prep for group nights.
What Makes This Recipe Special?
It’s the ease-to-flavor ratio for me. You get all the layered taco notes—chili, cumin, garlic, a little smokiness—without browning a single spice or simmering all afternoon. The beans bring creamy body, the corn adds sweetness and snap, and the green enchilada sauce delivers tangy depth that tastes like you did more than you did. If you’ve ever wanted ready made protein meals level convenience with that homemade soul, this is it.
And then there’s the toppings moment. A squeeze of lime to wake everything up. A handful of cheddar melting into silky strings. Cilantro, avocado, maybe a dollop of Greek yogurt for creaminess. Crushed tortilla chips for crunch. It’s satisfying without feeling heavy, and it slides neatly into different goals—from high protein meals (double chicken, extra beans) to low fat meal delivery vibes at home (leaner cheese, more broth). You can nudge it toward high protein high carb low fat meals after a workout with extra chicken and tortilla strips, or steer it lighter with more veggies if you’re following a hello fresh low calorie menu style at home.
Ingredients
- Black beans (1 can, drained & rinsed): Creamy texture, earthy flavor, and fiber to keep you full. Rinsing reduces excess sodium.
- Pinto beans (1 can, drained & rinsed): Softer bite than black beans and classic taco-soup comfort. Swap with kidney beans if you prefer.
- Petite diced tomatoes (1 can): Bright tomato backbone. Fire-roasted adds a subtle smokiness if that’s your style.
- Sweet corn (1 can, drained): Popping sweetness. Frozen kernels work too—no need to thaw.
- Chicken breast (1 can, drained & flaked) or 2½ cups cooked shredded chicken: Use what you have. Rotisserie is a weeknight MVP for high protein pre made meals made at home.
- Green enchilada sauce (1 large can): Tangy, savory depth with mild chili warmth. If you prefer, you can swap in red enchilada sauce and adjust spices to taste.
- Chicken broth (1 can): Choose low sodium and season up. If you’re steering toward low calorie high nutrition meals, add a splash more broth to lighten the body.
- Taco seasoning (1 packet) + cumin, chili powder, garlic powder: Shortcut spice blend with a custom boost. Taste and tweak—you’re the boss.
- Cheddar cheese (shredded): For topping. Pepper jack is nice if you like things spicy.
- Limes: Essential brightness. Don’t skip—this squeeze is your secret.
- Tortilla chips: Crunchy crown and dip-worthy side. Baked chips if you want lighter.
- Cilantro (optional): Fresh finish. If cilantro tastes soapy to you, use sliced green onions.
Personal tips, brand preferences, and substitutions
If your pantry leans red enchilada sauce, that works—just brighten with extra lime. Low-sodium beans and broth help you control seasoning. If you love heat, add minced jalapeño or a can of diced green chiles. For creaminess without dairy, whisk in a little plain unsweetened almond milk or coconut milk right before serving. For best vegan meal prep, skip chicken and use vegetable broth; add another can of beans or crumbled baked tofu for protein.
Don’t do this
Don’t dump everything in without draining the corn and beans; you’ll throw off the salt balance. Don’t skip the lime—acidity = flavor pop. Don’t over-salt until after simmering; canned goods vary, and the flavors concentrate as it cooks.
How to Make It Step-by-Step
1) Open, drain, rinse
I start by draining and rinsing the black beans and pinto beans. It takes one minute and saves me from oversalty soup. I drain the corn too. The tomatoes, enchilada sauce, and broth can go in as is. The chicken gets flaked with a fork if it’s canned; if I’m using leftover or rotisserie, I shred it into bite-size pieces.
2) Build the pot
A big Dutch oven or soup pot goes on medium-high. In go the tomatoes, enchilada sauce, broth, both beans, and corn. I stir like I mean it, hearing that soft glug-glug as everything meets and mingles. The soup already looks colorful—reds and golds and specks of beans.
3) Spice it right
Taco seasoning packet? In. Then I layer in ½ teaspoon each of cumin, chili powder, and garlic powder. I like to add a little extra cumin if I’m leaning smoky. If your taco seasoning is spicy, taste before boosting the chili powder. Pro tip: a pinch of oregano adds taco-shop nostalgia.
4) Add the chicken
If I’m using canned chicken, I add it after the soup’s simmered for a bit (it’s already cooked and I just want it warm). If I’m using rotisserie or leftover roasted chicken, I toss it in now so it soaks up flavor as things heat. The color deepens, the beans plump, the corn stays golden. The kitchen smells like Tuesday-night tacos met Sunday soup.
5) Simmer
I bring it up to a boil, then immediately lower to a gentle simmer for 20–25 minutes. This is when the magic happens. The spices bloom, the broth rounds out, the edges of the beans get creamy. I stir every few minutes because I am that person who forgets a pot and pays for it. If it starts looking too thick, I splash in a little water or more broth. If it’s too loose, simmer uncovered the last 5 minutes.
6) Finish and brighten
Right before serving, I squeeze in fresh lime. I taste. If it needs more warmth, a pinch more chili powder. If it needs more bass notes, a tiny shake of cumin. If it’s perfect, I call in the troops and line up toppings like I’m running a mini taquería.
7) Serve with the works
Soup goes into bowls. Cheddar melts on contact. Cilantro, avocado, and crushed tortilla chips shower down like confetti. The first spoonful is bright, spicy, gently smoky, and cozy all at once. If your glasses fog up from the steam, you did it right.
Crock-pot route (hands-off)
Everything but the canned chicken goes into the slow cooker on low for about 6 hours. Stir in canned or pre-cooked chicken during the last 20 minutes to warm through. It becomes the ultimate set-and-forget option—ideal for best dinner prep meals on busy days, or when you want your kitchen to smell like a fiesta when you walk in.
Make it creamy
Stir in a few tablespoons of cream cheese, a splash of half-and-half, or a swirl of plain Greek yogurt off the heat for a creamy version (YUM). If you’re planning no prep healthy lunches, portion creamy soup separately from cheese so it reheats smoothly.
A couple of oops moments I learned from
I once forgot to drain the corn and beans. The soup was fine, but saltier than I love—lime helped, but next time I rinsed. Another night I added the cheese straight to the pot (I was hungry and reckless). It broke and turned stringy. Now I treat cheese like a crown, not a stir-in.
Tips for Best Results
- Taste as you go. Canned items vary. Adjust salt and spice after simmering, not before.
- Brighten at the end. Lime juice makes flavors pop without extra salt—perfect for low calorie high nutrition meals goals.
- Control the body. Thicker soup? Simmer uncovered or mash some beans with a spoon against the pot. Thinner? Add broth.
- Spice smart. Start modest, then bump heat with chili powder or diced jalapeño. Family-friendly and flexible.
- Batch with purpose. Freeze in single portions for grab-and-heat premade lunch meals. Keep toppings separate.
- Protein play. Double chicken or fold in another can of beans for high protein ready made meals energy—homemade and better.
Ingredient Substitutions & Variations
- Protein swaps: Ground turkey, leftover shredded turkey, or diced cooked chicken thighs. For plant-based, skip chicken and add another can of beans or crumbled baked tofu—great for best vegan meal prep.
- Sauce choices: Green enchilada sauce is tangy; red is deeper and richer. Both work—taste and tweak spices.
- Veggie upgrades: Bell peppers, diced zucchini, chopped spinach, or a small can of diced green chiles. Load it up to align with best meal prep healthy.
- Heat levels: Use spicy enchilada sauce, add cayenne, or finish bowls with hot sauce. For milder, choose mild sauce and keep jalapeños on the side.
- Creamy twist: Stir in cream cheese or Greek yogurt off the heat. Dairy-free? A splash of coconut milk for body.
Serving Suggestions
Set up a toppings board and let everyone play. Shredded cheddar or pepper jack, diced avocado, chopped cilantro, sliced green onions, pickled jalapeños, Greek yogurt or sour cream, and lots of lime wedges. Serve with tortilla chips for scooping or warm corn tortillas on the side. A crisp romaine salad with lime-cilantro vinaigrette makes it a full plate. This and a rom-com is perfection.
Pairing Ideas (Drinks, Sides, etc.)
- Drinks: Sparkling water with lime, agua fresca, or a ginger-lime mocktail.
- Sides: Simple queso dip with baked chips, elote-style corn salad, or skillet peppers and onions.
- Dessert: Cinnamon-sugar churro chips, mango with chili-lime, or a square of dark chocolate to keep things easy.
How to Store and Reheat Leftovers
Cool the soup to warm, then transfer to airtight containers. It keeps 3–5 days in the fridge—ideal for meal prep microwave lunches. Reheat gently on the stovetop over medium or in the microwave in short bursts, stirring between. If it thickens in the fridge, loosen with a splash of broth or water. Add fresh lime and toppings after reheating so textures stay lively.
Make-Ahead and Freezer Tips
This soup freezes like a champ. Portion into freezer-safe containers or lay flat in zip bags (label and date). Freeze up to 3 months. Thaw overnight in the fridge or under cool running water, then reheat gently, finishing with fresh lime and toppings. For creamy versions, add dairy after thawing to keep the texture smooth.
Common Mistakes to Avoid
- Over-salting too early. Let it simmer, then season. The flavors concentrate.
- Skipping the rinse. Drain and rinse beans to manage sodium and improve flavor.
- Forgetting acid. Lime balances richness and salt—don’t skip the squeeze.
- Boiling after creamy add-ins. If you go creamy, keep heat gentle so it doesn’t split.
- Cheese in the pot. Melt cheese on top of bowls, not in the pot, to avoid clumps.
Frequently Asked Questions (FAQ)
Can I use red enchilada sauce instead of green?
Yes. Red enchilada sauce gives a richer, deeper flavor. Start with the same spice amounts, then taste and adjust chili powder to your preferred heat.
How do I make it vegetarian?
Skip the chicken and use vegetable broth. Add another can of beans or some sautéed mushrooms for body. It becomes a great entry for a vegan meal prep plan.
Can I lower the sodium?
Use low-sodium beans, broth, and enchilada sauce. Rinse beans well and season at the end. Lime boosts flavor without extra salt.
Is canned chicken required?
Not at all. Leftover roasted chicken or rotisserie is perfect and keeps this in the ready meals for 2 lane when weeknights are wild.
How do I make it spicier?
Use hot enchilada sauce, add diced jalapeños or chipotles in adobo, and finish with your favorite hot sauce at the table.
Does it work in a slow cooker?
Yes. Add everything but the canned chicken and cook on low 6 hours. Stir in chicken for the last 20 minutes to warm through.
Cooking Tools You’ll Need
- Large Dutch oven or soup pot
- Can opener (the real MVP tonight)
- Wooden spoon or silicone spatula
- Ladle and measuring spoons
- Citrus juicer (or strong hands for lime)
- Airtight containers for leftovers or freezer stash
Final Thoughts
I love fancy food, but on the nights when life is loud and the house is a beautiful mess, this 7-Can Chicken Taco Soup is my peace offering to the chaos. It’s unfussy, reliable, and wildly comforting—like your coziest sweater in bowl form. It nudges its way into best dinner prep meals and “I can’t believe that took 30 minutes” territory without breaking a sweat. And the best part? You can make it yours. More heat, less heat, extra lime, doubled chicken for easy high protein high calorie meals, or loaded with veggies for those low calorie high nutrition meals days—you do you.
If you enjoyed this recipe, don’t forget to save it on Pinterest or share it with a friend!
7-Can Chicken Taco Soup
Ingredients
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) pinto beans, drained and rinsed
- 1 can (14.5 oz) petite diced tomatoes
- 1 can (15 oz) sweet corn, drained
- 1 can (12.5 oz) chicken breast, drained and flaked (or 2 1/2 cups cooked shredded chicken)
- 1 can (28 oz) green enchilada sauce
- 1 can (14 oz) chicken broth (low sodium preferred)
- 1 packet (about 2 tbsp) taco seasoning
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1 cup cheddar cheese, shredded (for serving)
- 2 whole limes, cut into wedges (for serving)
- tortilla chips, for serving
- fresh cilantro, chopped (optional garnish)
Instructions
- Drain and rinse the black beans and pinto beans. Drain the corn. Flake the canned chicken with a fork (or shred cooked chicken).
- In a large soup pot over medium-high heat, combine diced tomatoes, green enchilada sauce, chicken broth, black beans, pinto beans, and corn. Stir to combine.
- Add taco seasoning, cumin, chili powder, and garlic powder. Stir well and bring to a gentle boil.
- Reduce heat to a simmer and cook 20–25 minutes, stirring occasionally, until flavors meld and the soup slightly thickens.
- Stir in the chicken and simmer 2–3 minutes more to warm through. Taste and adjust seasoning if needed.
- Ladle into bowls and serve hot with shredded cheddar, lime wedges, tortilla chips, and cilantro.
