Skinny Cheesy Enchilada Soup

Skinny Cheesy Enchilada Soup is a simple recipe with tons of Mexican flavor and minimal calories!

Servings 6
Author Allyson


  • Olive oil cooking spray
  • salt and ground black pepper
  • 1 medium onion diced
  • 4 8- oz cans no salt added tomato sauce or 32oz of your own sauce
  • 1 10- oz can red enchilada sauce
  • 1 14.5- oz can great Northern beans rinsed
  • 1 14.5- oz can black beans this I added in place of the meat
  • 1 14.5- oz can diced fire-roasted tomatoes
  • 1 cup water
  • 6- oz frozen corn
  • 1 tablespoon ground cumin
  • 1/2 teaspoon red pepper flakes
  • 1 cup shredded fat free cheddar cheese
  • Fat free greek yogurt or fat free sour cream for garnish
  • 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, water 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.

Recipe Notes

***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.
This recipe makes about 10 cups of soup. Depending on what products you use, the calories are about 140 calories per cup.