If you’re craving a warm, cozy bowl of authentic tortilla soup but want something completely diabetic-friendly, low-carb, and blood-sugar safe, this recipe is the perfect fit.

This version is inspired by classic Mexico City sopa de tortilla, but modified to be lighter, lower in carbs, and ideal for anyone looking to enjoy Mexican flavors without a glucose spike.

The base is made from roasted tomatoes, toasted pasilla chile, garlic, and onion — giving you deep, smoky flavor naturally, without added sugars or flour. The soup is finished with lean shredded chicken, fresh cilantro, creamy avocado, and low-carb crispy tortilla strips made from Siete Almond Flour tortillas for that traditional crunch without the carbs.

Authentic Mexican Tortilla Soup Recipe

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Ingredients Method

Ingredients

  

• For the Broth:
• 4 roma tomatoes
• ¼ white onion
• 2 garlic cloves unpeeled
• 1 dried chile pasilla
• 4 cups low-sodium chicken broth
• 1 –2 tablespoons avocado oil or olive oil
• 1 sprig epazote optional, traditional
• Salt to taste
• For the Chicken:
• 2 small chicken breasts or 2 cups shredded rotisserie chicken
• Salt + pepper
• Low-Carb Tortilla Strips
• Light spray of oil
• Toppings:
• Avocado
• Queso fresco or panela or reduced-fat cheese
• Greek yogurt or light sour cream
• Fresh cilantro
• Lime wedges

Method

 

1. Place the tomatoes, onion, and unpeeled garlic on a dry skillet over medium heat.
2. Roast until the tomatoes blister and the onion softens.
3. Peel the garlic once cool.
4. Remove the stem and seeds of the pasilla chile.
5. Toast the chile in 1 teaspoon oil for 5–10 seconds per side until fragrant (do not burn).
6. Reserve a few thin rings for garnish.
7. Blend together: roasted tomatoes, roasted onion, roasted garlic , toasted pasilla chile, 1 cup broth
8. Heat 1–2 tbsp oil in a pot.
9. Pour in the blended mixture and cook 5–7 minutes to deepen the flavor.
10. Add: the rest of the broth, epazote, salt
11. Simmer gently.
12. Add the chicken
13. If using raw chicken, simmer the breasts in the broth for 15 minutes, shred, and return to the pot.
14. If using rotisserie chicken, add the shredded chicken and simmer 5 minutes.
15. Slice tortillas into strips
16. Spray lightly with oil
17. Air fry at 350°F for 3–5 minutes or bake at 375°F for 6–8 minutes
18. Salt immediately
19. Add a handful of Siete tortilla strips to each bowl.
20. Ladle hot soup over the top.
21. Finish with:, avocado, queso fresco, Greek yogurt or crema, cilantro, lime, pasilla chile rings

Why This Tortilla Soup Is Diabetic-Friendly

 Low-carb tortillas instead of corn (MAJOR carb reduction)

 Lean protein from chicken

 Healthy fats from avocado

 Naturally low-carb broth (no flour, no sugar)

 Roasted vegetables add flavor without carbs

No beans, corn, or high-carb fillers

Gluten-free and low glycemic

This keeps the soup satisfying without blood sugar spikes.