Skinny Chicken & Shrimp Taco Soup with Cauliflower Rice Recipe

[email protected]Posted on January 7, 2026

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I published this recipe for Skinny Chicken & Shrimp Taco Soup with Cauliflower Rice a few years ago after a particularly frustrating week. I was craving the big, bold flavors of taco night, but I wanted something that felt lighter and wouldn’t leave me in a food coma on the couch. If you love the idea of a cozy, one-pot chicken taco soup, this is a fantastic lighter twist.

My usual cheesy, beefy soups were delicious, but they just didn’t fit how I was trying to eat. So, I started playing around in my kitchen, a self-taught baker applying that same “what if?” spirit to the soup pot.

My secret for this recipe isn’t a fancy ingredient. It’s a simple swap I learned from my baking experiments: using cauliflower rice. It gives that wonderful, hearty texture you want in a soup, but it keeps everything feeling fresh and light. It was the perfect fix for my taco craving!

Recipe Overview

Cuisine: Tex-Mex Inspired
Category: Main Dish Soup
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6

Why This Recipe is So Special

This soup is special because it doesn’t feel like a “diet” meal at all. You get that classic taco flavor in every spoonful.

The magic is in the two proteins. The chicken gives it a satisfying, meaty base. The shrimp pops in at the end for a sweet, delicate bite. For a more traditional, homestyle chicken taco soup without shrimp, I have another great recipe you should try.

Using cauliflower rice instead of regular rice or beans is my favorite trick. It soaks up all the amazing spices and broth, becoming tender but not mushy. It makes the whole pot feel indulgent while keeping it skinny.

The Full Ingredient List

Gathering your mise en place makes everything flow so smoothly. Here’s what you’ll need for this flavor-packed soup.

1 tablespoon olive oil
1 pound boneless, skinless chicken breast, cut into 1-inch pieces
1 medium yellow onion, diced
1 bell pepper (any color), diced
3 cloves garlic, minced
1 (10 oz) can diced tomatoes with green chiles (like Rotel)
1 (15 oz) can tomato sauce
4 cups low-sodium chicken broth
1 (12 oz) bag frozen cauliflower rice
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
Salt and black pepper to taste
1 pound raw medium shrimp, peeled and deveined
Juice of 1 lime
For serving: Fresh cilantro, diced avocado, lime wedges, light sour cream

My Step-by-Step Method

This comes together so fast, it’s perfect for a weeknight. Just follow these simple steps.

Heat the olive oil in a large pot or Dutch oven over medium-high heat.
Add the chicken pieces and cook for 5-6 minutes, until browned on all sides. You don’t need to cook it through yet. Remove the chicken to a plate and set aside.
In the same pot, add the diced onion and bell pepper. Cook for about 5 minutes, until they start to soften.
Add the minced garlic and cook for just 30 more seconds, until fragrant. This step is quick but so important for building flavor.
Pour in the diced tomatoes with chiles, tomato sauce, and chicken broth. Stir everything together.
Add the chili powder, cumin, smoked paprika, oregano, and the browned chicken back to the pot. Give it a good stir and bring the soup to a simmer.
Let it simmer for 10 minutes. This allows the chicken to finish cooking and the flavors to really start mingling.
Stir in the entire bag of frozen cauliflower rice. No need to thaw it first! Let the soup return to a simmer and cook for 5 more minutes.
Add the raw shrimp to the pot. They will cook quickly, in just 3-4 minutes, until they turn pink and opaque.
Turn off the heat. Stir in the fresh lime juice. This brightens up all the rich spices perfectly. Taste and add salt and pepper as needed.
Ladle the soup into bowls and top with your favorite fresh toppings. Dinner is served!

My Top Tips for Success

Don’t skip browning the chicken. Those little browned bits left in the pot are pure flavor gold for your soup base.
Use frozen cauliflower rice straight from the bag. It’s a huge time-saver and helps cool the soup slightly so it cooks evenly.
Add the shrimp last. Overcooked shrimp get rubbery. As soon as they curl and turn pink, they’re done.
The lime juice at the end is non-negotiable. It wakes up every other ingredient in the bowl.

Common Mistakes to Avoid

The most common issue is over-thickening. Cauliflower rice can break down if cooked too long.

Just simmer it for the 5 minutes stated. It will be tender but still have a nice texture.

Another mistake is over-salting early. The broth, tomato sauce, and spices already have salt.

Always do your final seasoning with salt and pepper at the very end, after you’ve added the lime juice.

Finally, don’t crowd the chicken when you brown it. If your pot is too small, do it in two batches.

This gives you a better sear instead of steaming the meat.

NUTRITION INFORMATION

Calories: ~280
Protein: 35g
Carbohydrates: 15g
Fiber: 4g
Fat: 8g
Note: Nutrition is estimated per serving without toppings.

FREQUENTLY ASKED QUESTIONS

Can I make this soup ahead of time?

Absolutely! You can make the soup base (through step 7) a day ahead. Store it in the fridge.

When ready to serve, reheat it, then add the cauliflower rice and shrimp and finish the recipe. This keeps the textures perfect.

Can I use frozen shrimp?

Yes, and I do it often. Just make sure to thaw them completely first.

Pat them dry with a paper towel so they sear nicely instead of releasing water into your soup.

Is it really spicy?

Not at all with the ingredients listed. The diced tomatoes with green chiles add a very mild kick.

If you’re sensitive to spice, use mild Rotel or plain diced tomatoes. For more heat, add a diced jalapeño with the onions.