Healthy Chicken Tortellini Soup (Low Sodium) has always held a special place in my kitchen, and in my heart. My story with this recipe begins back in my grandma’s warm, spice-filled kitchen. Fall leaves danced outside her window while we chopped vegetables and stirred simmering pots. That particular day, she used leftover roast chicken, garden carrots, and a bag of fresh tortellini from the market. The result was so comforting, so hearty, yet light enough to feel good after every spoonful.
Over the years, I’ve made this soup in tiny apartment kitchens and outdoor food stalls in far-off places. And what I’ve learned is simple: healthy food doesn’t mean bland, and comfort food doesn’t have to be high in sodium. This version strikes a perfect balance, rich in flavor, nourishing for the body, and easy to make even on a busy weeknight.
Whether you’re craving something cozy or feeding your family something nourishing, this Healthy Chicken Tortellini Soup (Low Sodium) is one you’ll turn to again and again.
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Healthy Chicken Tortellini Soup (Low Sodium)
- Total Time: 30 minutes
- Yield: 4 servings
Description
A comforting, wholesome chicken tortellini soup with low sodium and big flavor. This one-pot meal is perfect for cozy evenings and healthy weeknight dinners.
Ingredients
- 2 cups cooked shredded chicken (breast or thighs)
- 1 package cheese tortellini (low sodium or whole grain preferred)
- 6 cups low-sodium chicken broth
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1/2 tsp dried thyme
- 1/2 tsp dried oregano
- 1/2 tsp dried parsley
- 1 tbsp olive oil
- Freshly cracked black pepper, to taste
- Fresh parsley (optional, for garnish)
- Lemon juice (optional, to taste)
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery. Sauté for 5–7 minutes until softened.
- Stir in garlic, thyme, oregano, parsley, and black pepper. Cook for 30 seconds to release flavors.
- Pour in chicken broth and bring to a gentle simmer. Let simmer for 10 minutes.
- Add cheese tortellini and cook according to package directions (usually 7–10 minutes).
- Stir in shredded chicken and heat through.
- Adjust flavor with lemon juice or more herbs as needed.
- Serve hot with fresh parsley or extra pepper if desired.
Notes
For best texture when freezing, add freshly cooked tortellini when reheating. Use homemade low-sodium broth if possible for maximum control over salt content.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Ingredients You’ll Need (and Why They Work)
This soup relies on a handful of clean, flavorful ingredients that keep it hearty without overwhelming sodium content.
Core Ingredients for Depth and Nourishment
- Chicken breast or thighs (shredded): Cooked chicken provides lean protein and makes the soup satisfying without being heavy.
- Cheese tortellini: These little pillows of pasta add body and richness. Look for a low-sodium or whole grain version if available.
- Low-sodium chicken broth: The key to cutting salt without sacrificing taste.
- Carrots, celery, and onion: The holy trinity of soup-making. Together, they build a comforting flavor base.
- Garlic and dried herbs: A touch of thyme, parsley, and oregano add dimension without needing salt.
Want to explore another nourishing bowl? Try this chicken broccoli cheese soup recipe for a creamy variation that still keeps it wholesome.
Step-by-Step Instructions for the Perfect Bowl
Let’s walk through each step so you can confidently make your own healthy chicken tortellini soup from scratch. No fancy equipment needed, just one pot and about 30 minutes.
Step 1: Sauté the Vegetables
In a large pot, heat a tablespoon of olive oil over medium heat. Add finely chopped onion, carrots, and celery. Sauté for 5–7 minutes, until the vegetables are soft and fragrant.
Step 2: Add Garlic and Herbs
Stir in minced garlic, dried thyme, oregano, and a pinch of black pepper. Let it bloom for about 30 seconds, this wakes up the flavor beautifully.
Step 3: Pour in the Broth
Add 6 cups of low-sodium chicken broth and bring it to a gentle simmer. Let the flavors meld for 10 minutes.
Step 4: Cook the Tortellini
Add your cheese tortellini and cook according to package instructions (usually 7–10 minutes). Don’t overcook, nobody likes mushy pasta.
Step 5: Stir in Chicken and Finish
Add cooked, shredded chicken and heat through. Taste and adjust with lemon juice or a pinch of herbs if needed. No salt needed!
Serve immediately with a sprinkle of fresh parsley or cracked black pepper.
For a bit of a spicy kick, you might enjoy this spicy chicken noodle soup next!
Tips for Success Every Time
This recipe is beginner-friendly, but a few insider tips can take it from good to truly great.
Don’t Skip the Sauté
Sautéing your aromatics (onion, celery, garlic) builds the foundation of flavor. Take your time, let those edges caramelize just slightly.
Use Homemade or Low-Sodium Broth
Store-bought broths vary wildly in salt content. Always read the label. Or, better yet, make your own in a slow cooker and freeze for later.
For more healthy broth-based dishes, browse through these weight watchers soup recipes.
Variations to Fit Your Life and Pantry
This soup is super flexible. Here’s how to tweak it for your needs without compromising on flavor.
Gluten-Free Version
Simply swap the tortellini for a gluten-free pasta or gnocchi. Try this option with our gnocchi soup recipes for more ideas.
Add Leafy Greens
Kale, spinach, or Swiss chard work beautifully here. Stir in just before serving and let the heat of the soup wilt them gently.
Add More Veggies
Zucchini, green beans, or peas are perfect add-ins. They’ll bulk up the soup without bulking up sodium.
No Chicken? Try Beans
For a vegetarian version, use cannellini or chickpeas instead of chicken. They add protein and a creamy texture.
Storage and Make-Ahead Tips
Soups like this are made for leftovers! Here’s how to store and reheat safely while keeping everything delicious.
Refrigeration
Store in an airtight container in the fridge for up to 4 days. The tortellini may absorb more broth, so add a splash of water or stock when reheating.
Freezing Tips
For best texture, freeze the soup without the tortellini. Add freshly cooked tortellini when reheating to avoid mushiness.
If you’re meal prepping for the week, check out this Mississippi chicken recipe that also freezes well.
Frequently Asked Questions
Is this soup really low sodium?
Yes! This recipe uses low-sodium broth and skips any added salt. It’s flavorful thanks to herbs, garlic, and lemon juice.
Can I use rotisserie chicken?
You can, but be aware that most store-bought rotisserie chicken is quite salty. For a truly low-sodium version, stick with homemade or unseasoned chicken.
What’s the best way to reheat this soup?
Gently heat on the stovetop over medium-low, adding a splash of water or broth to loosen it up.
Can I make this in a slow cooker?
Yes. Sauté the aromatics first, then combine all ingredients (except tortellini) in your slow cooker on low for 4–6 hours. Add tortellini in the last 30 minutes.
Conclusion: Comfort Food Without Compromise
Healthy Chicken Tortellini Soup (Low Sodium) is the kind of dish that reminds us comfort food can still be good for you. It’s cozy, satisfying, and full of nourishing ingredients, without a heavy sodium load. Whether you’re feeding picky eaters, cooking on a budget, or just craving a warm bowl on a cool evening, this soup delivers.
And the best part? It’s versatile. You can tweak it to suit what you have on hand, add your favorite vegetables, or make it in advance for stress-free meals all week.
Next time you’re in the mood for something hearty and healthy, give this soup a try. And when you’re ready for a variation, explore this Asian noodle soup guide or a more rustic chicken potato soup.