350 Calorie Low-Calorie Snacks for January Soup

Oh my gosh, January finally hit! I know, I know, the post-holiday slump is real, and suddenly everyone is trying to eat cardboard for thirty days straight. But seriously, who said healthy eating has to be boring? That’s the trap I always fall into, and I refuse to let it happen this year. That’s why I’m kicking off my list of **Low-Calorie Snacks for January** with something that fills you up but still tastes like a fiesta: My ridiculously easy and light Chicken Tortilla Soup!

Trust me, this soup is my absolute rock right now. It’s bursting with all those cozy Mexican flavors—cumin, chili, cilantro—but it keeps my calorie count totally in check. We’re talking flavor without the fuss, which is exactly what we need when we’re trying to get back into routine!

Why This Low-Calorie Snacks for January Recipe Works

When you’re focused on lighter eating in January, you need meals that satisfy the craving for flavor without sabotaging your progress. This soup does exactly that!

It’s one of my go-to recipes because it punches way above its weight:

• It clocks in right around 350 calories per big bowl—can you believe it?
• We’ve packed it with fiber from the beans and tons of protein from the chicken breast, so you stay full for hours.
• It comes together in under 45 minutes total, which means you aren’t spending your weeknights stressing over complex healthy food prep.

It’s hearty, it’s bright, and it makes getting through the first month of the year so much easier. Check out these great tips for making diet foods taste amazing!

Essential Ingredients for Your Low-Calorie Snacks for January Soup

Okay, ingredient breakdown time! I keep this list totally simple because nobody wants to hunt down specialty items when they’re trying to eat light in January. We want maximum flavor return for minimum shopping effort. See? Easy high-protein soups are the key to success!

It’s all about choosing the right components, especially for our Low-Calorie Snacks for January list. The key here is keeping things clean and zesty.

For the Soup Base

This part is where the deep, satisfying flavor comes from, and using low-sodium broth is a game-changer when watching your intake:

• 1 tbsp Olive oil (just a touch to start the aromatics!)
• 1 medium Onion, chopped small
• 2 cloves Garlic, minced really fine
• 1 tsp Cumin—don’t skimp on this one!
• 1/2 tsp Chili powder for that gentle warmth
• 4 cups Low-sodium chicken broth (this keeps the salt down, which is essential)
• 14.5 oz can Diced tomatoes, and you must use them undrained. That juice adds body.
• 1 cup Cooked, shredded chicken breast, skinless is the way to go here.
• 1 can (15 oz) Black beans, make sure you give these a good rinse and drain them well before tossing them in.

For the Garnish

This is the fun part where we add the textural elements. Forget deep-frying those tortilla strips—we’re making them into a crunchy, low-cal topping!

• 1/2 cup Corn, frozen is totally fine here
• 1/4 cup Cilantro, chopped up nicely for topping
• 1 medium Avocado, diced up right before serving—it adds healthy fat so you feel satisfied!
• 4 small Whole wheat tortillas. Listen closely: you’re cutting these into thin strips and then baking or air-frying them until golden and crisp. That’s our secret weapon against high calories!

Step-by-Step Instructions for Low-Calorie Tortilla Soup with Chicken

This recipe moves fast once you get started, so have your onion chopped before you even turn the stove on! First things first, grab your big pot and get that 1 tablespoon of olive oil warm over medium heat.

Toss in your chopped onion and let it sauté until it’s nice and soft. I usually set a timer for this—give it about 5 minutes—so I don’t burn them by accident staring out the window!

Next, stir in your garlic, cumin, and chili powder. You only want to cook these for about 60 seconds. That’s just long enough for the spices to wake up and smell amazing. Trust me, the aroma alone makes you feel cozy!

Then we build the base! Pour in the chicken broth and don’t forget to include the entire can of diced tomatoes, juice and all. Bring that whole mix up to a gentle simmer.

Now for the hearty stuff. Add your shredded chicken, the beans (remember, rinsed and drained!), and the corn. Let this all bubble away happily for about 15 minutes. That time lets all those flavors really marry together nicely. You can find my full recipe breakdown here if you need a visual reminder!

While the soup is simmering, prep those tortilla strips. You need to cut your 4 small whole wheat tortillas into thin strips. Here’s my little trick for keeping this recipe light: Bake those strips on a sheet pan or pop them in the air fryer until they are golden and crispy, not oily and soft. This is a huge E-E-A-T thing for me—skipping the frying oil keeps the calories super low!

When everything is done simmering, ladle that beautiful soup into your bowls. Top each serving with your diced avocado, a sprinkle of fresh cilantro, and a small handful of those crunchy, baked tortilla strips. Enjoy that flavor bomb!

Expert Tips for Perfect Low-Calorie Snacks for January

Building on this great base for our **Low-Calorie Snacks for January**, focusing on little details makes all the difference between a flat soup and one that sings! My number one tip is always about that broth. You absolutely have to spring for the low-sodium chicken broth. I learned this the hard way one winter when I used regular broth—the soup was just too salty to enjoy later! I actually had to water down a whole batch; what a waste!

Another thing you want to nail is the chicken prep. Since we’re using already cooked meat, make sure it’s fully cooled before you shred or dice it. If the meat is warm, it steams the spices instead of toasting them, and you lose that depth of flavor. Honestly, cooking and cooling the chicken the day before makes this soup a 20-minute wonder the next night.

And don’t forget to check out the related tips for fun, healthy snacks for kids if you’re meal prepping for the whole family!

Equipment Needed for This Low-Calorie Snacks for January Recipe

You don’t need a ton of fancy gear for this delicious soup, which is perfect when you’re keeping things simple for your **Low-Calorie Snacks for January** list. Honestly, if it weren’t for my air fryer now handling those tortilla strips, all you’d need is a cutting board and one pot!

Here is the bare minimum you should have ready to go before you start cooking:

• A nice big pot—I mean large—so everything can mingle happily while it simmers.
• Your faithful cutting board for chopping up all those veggies.

That’s really it! Keep the equipment simple, and you keep the cleanup simple too!

Ingredient Notes and Substitutions for Low-Calorie Snacks for January

This recipe is super flexible, which is exactly what I need when sticking to my January plan. The notes in the original recipe really focused on how to keep things lean, and that’s what we want for our **Low-Calorie Snacks for January**!

If you’re desperate, you can totally swap that skinless chicken breast for shredded turkey breast. Use the same amount; it keeps the protein high. I also sometimes use pinto beans instead of black beans if that’s what I have, just really make sure you rinse them well to cut down on any extra sodium.

The biggest rule here is the low-sodium broth—don’t switch that unless you plan on skipping addition of salt later, which you might want to do anyway! This way, you control the flavor profile. See more about great lean protein meals here.

Serving Suggestions for Your Low-Calorie Snacks for January Meal

So, you’ve got this gorgeous, light bowl of simple, balanced supper staring back at you. What goes best with chicken tortilla soup when you’re keeping things lean?

My rule of thumb is to keep the sides light and fresh. This soup is so satisfying on its own, you don’t need heavy starches! Try a small side salad tossed with lime juice and a tiny drizzle of avocado oil—it just brightens up the whole meal.

If you absolutely must have bread, skip the thick slices. Lightly toast a piece of whole-wheat bread until it’s almost crispy, and dip it in! That way, you get the texture satisfaction without loading up on extra calories when you are focused on your **Low-Calorie Snacks for January** goals.

Storing and Reheating Low-Calorie Snacks for January Leftovers

You made a big batch because this is just too good to eat only once, right? Smart move! We want these leftovers to stay tasting fresh, even when we’re busy with our **Low-Calorie Snacks for January** routine.

You can absolutely keep the soup base right in the fridge for about four days. It reheats beautifully on the stovetop—just bring it back up to a slow simmer. Don’t microwave it if you can help it; stovetop heating just keeps the broth tasting richer.

Now, the most important part: those baked tortilla strips! They will get soggy if you store them in the soup container. Always keep the strips in a separate airtight container at room temperature. When you reheat your soup, you sprinkle those fresh, crispy strips right on top to keep that crunch! It makes the leftovers taste almost as good as fresh. For longer storage, this recipe freezes like a dream for up to two months. Check out my tips for making meal prep super easy!

Frequently Asked Questions About Low-Calorie Snacks for January Soup

I totally get it; when you’re trying out a new recipe, especially one aimed at being light, you always have a few questions floating around. Here are the ones I hear most often about making this soup part of your **Low-Calorie Snacks for January** plan!

What makes this soup qualify as one of the Low-Calorie Snacks for January?

The main reason this soup makes the cut is our smart ingredient choices! At only 350 calories, it’s perfectly portioned for a light lunch or dinner. We keep the fats super low by using skinless chicken breast and, crucially, by baking those tortilla strips instead of deep-frying them. That single swap saves a ton of hidden calories!

Can I swap out the chicken for a vegetarian option?

Yes, totally! This is super easy to make vegetarian. Just replace the 1 cup of shredded chicken with another 15-ounce can of beans—maybe garbanzo beans, or even use some sliced mushrooms sautéed with the onions. You might want to boost the cumin a little bit extra there for depth. Check out these quick low-carb recipes for more meatless ideas!

I love heat! How can I make this soup spicier?

Oh, I’m a spice fiend too! If you want more kick, you have a couple of easy routes. First, add about 1/4 teaspoon of cayenne pepper along with your cumin and chili powder when you’re blooming the spices. Or, even better, stir in a dash of hot sauce right before serving, or top your bowl with some sliced jalapeños. That really punches up the flavor for those chilly January days!

What is the best way to get that soup really flavorful?

The secret to deep flavor, even in a low-cal recipe, is letting those spices toast! Don’t rush step three where you add the garlic, cumin, and chili powder—cook them gently in the oil for that full minute until you can really smell them. That process, called blooming, pulls the essential oils out of the spices and infuses the whole broth right from the start!

Nutritional Estimates for This Light Meal

When you are making something part of your **Low-Calorie Snacks for January** plan, the numbers really matter, don’t they? I pulled the estimates right from my recipe testing data, but remember, these are just guidelines!

Based on standard usage, here is what you can generally expect per serving:

• Calories: About 350
• Fat: Roughly 10 grams
• Protein: A whopping 30 grams
• Carbohydrates: About 35 grams (thanks mostly to those beans and veggies!)

This breakdown proves you don’t have to suffer to eat light this month. You get great satiety from that protein! You can find some great ways to crunch these macros over on my favorite low-carb recipe section!