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Skinny Cheesy Enchilada Soup

Skinny Enchilada Soup

It’s no secret that we eat a lot of soups over at our house.  They are usually easy to make, the recipes can be doubled and frozen easily, they go good with most side dishes, and they are perfect for cold weather.  ‘Skinny’ soups are also a great way to keep your calorie intake low (well, that and will power), because most healthy soups are fairly low calorie.  I highly suggest doubling this recipe and freezing some for later, because it’s delicious and makes an easy dinner, or quick lunch to bring to work.

This recipe was from Paula Dean (so you know, a bajillion calories to begin with), so I knew I would have to fix it a bit.  It also called for ground beef, so since we are vegetarians, that was taken out.  You could easily add the meat back in, and I will even leave a note for what to do with it at the bottom.  Anyway, meat or not, this recipe turned out so good!  I love, love, love Mexican food, and enchiladas especially, and it felt like I was eating the real deal here.  My husband loved it too, and it’s definitely going to be on our regular rotation from now on!

Skinny Cheesy Enchilada Soup
  1. Olive oil cooking spray
  2. salt and ground black pepper
  3. 1 medium onion, diced
  4. 4 8-oz cans no salt added tomato sauce (or 32oz of your own sauce)
  5. 1 10-oz can red enchilada sauce
  6. 1 14.5-oz can pinto beans, rinsed
  7. 1 14.5-oz can great Northern beans, rinsed
  8. 1 14.5-oz can black beans (this I added in place of the meat)
  9. 1 14.5-oz can diced fire-roasted tomatoes
  10. 6-oz frozen corn
  11. 1 tablespoon ground cumin
  12. 1/2 teaspoon red pepper flakes
  13. 1 cup shredded fat free cheddar cheese
  14. Fat free greek yogurt or fat free sour cream, for garnish
  15. 1/2 cup shredded reduced fat Mexican cheese blend or fat free cheddar cheese
  1. For stove top (***see below for crock pot)
  2. 1. Spray a large stock pot with cooking spray and set over medium high heat. Add onion, season with salt and pepper and cook until it starts to become translucent. **(Add beef, season with salt and pepper again, and cooked until just browned. Do not overcook the beef. It will continue to cook as you finish the soup)
  3. 2. Add tomato sauce, enchilada sauce, beans, tomatoes, cumin and red pepper flakes. Bring to a boil over medium high heat. Reduce heat and simmer for 20-25 minutes.
  4. 3. Add salt if needed. Add corn, cook for 2 minutes. Add 1 cup fat free cheese and stir until melted.
  5. 4.Garnish with Greek yogurt or sour cream and your choice of cheese, if desired.
  6. **If using beef, use 1 1/2 pounds extra lean ground beef (95% lean). See Directions (**) for when to add meat. Also, I added the black beans as a meat replacement, so you can either omit those or leave them, shouldn't matter.
  1. ***Want to use the crock pot? If using the meat, I would cook and brown the beef first, and then add all the ingredients to the crock pot. Cook on low for 6-8 hours (should really be fine however long you cook it, I'd just throw it in the pot in the morning, and take out after work). Add the cheese and stir once you take off the heat, and then serve with garnish.
Domestic Superhero

Skinny Enchilada Soup


Like healthy soups? Check out all my skinny soup recipes:

You can also connect with me here:

Thanks for visiting!

– Allyson


  1. I’m always looking for a yummy soup for my crew – weekends and Mon-Wed – either as meals for after-school fillers. This sounds delicious!

  2. This soup looks amazing!!!

  3. This looks delicious. I like you love soups. They are so easy and yummy. If you get a chance I would love for you to come link up at my Tuesday Pin Party.

  4. Looks great! I am always looking for more quick crock pot meals, so I can’t wait to try this!

  5. Yummy!

  6. I love enchilada soup and this version looks delicious!

  7. Yum yum yum! I’m all about finding great healthy recipes!

    We have a link party for people to share and seek health and fitness advice – tips and Tricks Tuesday – and we love recipes!! It’d be great if you’d link up with us!


  8. So excited for the cool weather, crockpots, and soup! Adding this to my list. Thanks for sharing! Stop by my Friday’s Five Features and link up this post (and others)!

    • I estimated calories to be at 214 calories/cup, if this makes 8 cups. Mine is slow cooking now and am excited for a low calorie, vegetarian soup, packed with a variety of iron rich beans.

      • That is great, Felicia! Please let me know how it turns out in the slow cooker! I Haven’t made it in the slow cooker yet, but I would love to add it to my list! Hope you enjoy!

  9. Looks Delicious!

  10. This looks amazingly yummy, I am going to have to try this one. I would love to feature it in a roundup on my blog, using the picture and linking back to your site for the actual recipe, let me know if that would be okay!! Annie @ Plus Size to Downsized


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