Go Back
- 1 pound ground turkey or chicken - 1 can (15 oz) black beans, rinsed and drained - 1 can (15 oz) pinto beans, rinsed and drained - 1 can (15 oz) diced tomatoes with green chilies - 1 cup corn (fresh or frozen) The main ingredients build the heart of the soup. Ground turkey or chicken provides lean protein. Beans add fiber and texture. Diced tomatoes bring flavor and a bit of heat. Corn gives a sweet crunch. - 1 medium onion, chopped - 2 cloves garlic, minced - 1 packet taco seasoning - 4 cups low-sodium chicken or vegetable broth - 1 cup non-fat Greek yogurt - 1 cup shredded cheddar cheese Flavor ingredients give the soup its soul. Onion and garlic create a strong base. Taco seasoning adds a zesty kick. Broth helps blend the flavors. Greek yogurt and cheddar cheese make it creamy and rich. - Fresh cilantro - Lime wedges - Avocado Garnishing ingredients add freshness and brightness. Cilantro gives a fresh taste. Lime wedges add zing. Avocado adds creaminess and richness. Together, they make each bowl pop with flavor. {{ingredient_image_1}} Start by heating a drizzle of olive oil in a large pot over medium heat. Add the chopped onion and cook until it’s soft, which takes about 3 to 4 minutes. Stir in the minced garlic next. Cook it for one more minute until you can smell its lovely aroma. This step builds a strong flavor base for your taco soup. Now, it’s time to add the meat. You can use ground turkey or chicken. Break it up with a wooden spoon as you cook it. You want to brown the meat until it is no longer pink, which takes around 6 to 8 minutes. Browning the meat adds rich flavor, making your soup even better. Once your meat is browned, sprinkle in the taco seasoning. Stir it well to coat the meat, cooking for another minute. This toasts the spices and brings out their full flavor. Next, pour in the diced tomatoes, black beans, pinto beans, corn, and broth. Stir everything together to combine the ingredients evenly. Bring the mixture to a gentle boil. Once it’s boiling, reduce the heat and let it simmer for about 15 to 20 minutes. This simmering time helps all the flavors meld together, creating a delicious and hearty soup. After the soup has simmered, remove the pot from heat. Stir in one cup of non-fat Greek yogurt. This will make your soup creamy and rich. Mix it well until fully combined. Now it’s time to taste your soup. Adjust the seasoning with salt and pepper as needed. For serving, I recommend hot soup topped with shredded cheddar cheese, fresh cilantro, diced avocado, and a squeeze of lime juice. This adds a vibrant touch to your meal and brightens the flavors. To make your soup extra creamy, consider these alternatives: - Use full-fat cream cheese instead of Greek yogurt. - Try coconut milk for a rich, dairy-free option. For a rich texture, cook your soup low and slow. Simmering helps blend the flavors well. Stir in the creamy ingredient at the end to keep its texture smooth. To boost protein, substitute ground turkey with lean beef or lentils. You can also add one cup of cooked quinoa for extra protein without changing the flavor. For toppings, consider: - Extra shredded cheese for a melty finish. - Chopped hard-boiled eggs for a unique twist. Pair your taco soup with cornbread or tortilla chips for crunch. A fresh salad works well, too, to add some greens. For meal prep, store the soup in airtight containers. It stays fresh in the fridge for up to four days. You can freeze it for up to three months. Just reheat on the stove or in the microwave when you’re ready to enjoy! Pro Tips Use Lean Meat: Opt for lean ground turkey or chicken to keep the soup healthier without sacrificing flavor. Customize Your Beans: Feel free to mix and match beans according to your preference; kidney beans or chickpeas work great too! Make It Spicy: Add jalapeños or a dash of hot sauce for an extra kick if you like your taco soup with some heat. Garnish Generously: Don't skimp on toppings! Fresh cilantro, avocado, and lime make every bowl richer and more delicious. {{image_2}} You can easily adapt this taco soup to fit different diets. For a vegetarian version, swap the ground turkey or chicken with plant-based protein. Options like lentils or textured vegetable protein work great. They give you the same hearty texture and flavor. If you're dairy-free, skip the Greek yogurt. Instead, use coconut cream or cashew cream. Both will add creaminess without the dairy. Just make sure to stir it in at the end for the best results. Do you like spice? Add more chili powder or jalapeños for a kick. If you prefer a milder taste, stick with the basic taco seasoning. You can also add more ingredients to boost the flavor. Toss in extra veggies like bell peppers or zucchini. Grains like quinoa or rice are great, too. They make the soup more filling. Get creative with how you serve your taco soup. One fun way is in a tortilla bowl. Just bake tortillas in muffin tins for a crispy bowl. Fill it with the soup, and you have a tasty dish. You can also use the soup as a base for nachos. Simply layer tortilla chips on a plate, pour the soup over, and top with cheese. Then, melt it all in the oven. It’s a fun twist for game day or family night! You can store the creamy high protein taco soup in the fridge for up to 4 days. It stays fresh and tasty if you store it in an airtight container. Make sure to let the soup cool down before sealing it. This helps keep the soup from getting soggy or losing flavor. If you want to enjoy it later, just scoop out what you need and heat it back up on the stove or in the microwave. If you want to save some for later, freeze the soup. Pour it into freezer-safe containers, leaving some space at the top for expansion. You can freeze it for up to 3 months. When you are ready to eat, thaw it in the fridge overnight. For the best taste, reheat it slowly on the stove. Stir often to keep it creamy and smooth. Check the soup for signs of spoilage. If it has an off smell or strange color, it’s best to toss it. Always look for mold or any change in texture. Safe handling is key. Always wash your hands before serving or storing food. Keeping the soup sealed and cool helps maintain its quality. Enjoy your delicious taco soup safely! To make taco soup in a slow cooker, follow these steps: 1. Brown the meat: First, brown the ground turkey or chicken in a pan. This adds flavor. 2. Add ingredients: Place the browned meat into the slow cooker. Then, add black beans, pinto beans, diced tomatoes, corn, onion, garlic, taco seasoning, and broth. 3. Cook: Set the slow cooker to low for 6-8 hours or high for 3-4 hours. 4. Finish it: About 30 minutes before serving, stir in Greek yogurt for creaminess. Adjust cooking times based on your slow cooker. Each model may vary slightly. Yes, you can use different types of meat! Here are some recommendations: - Ground beef: Offers a rich flavor. Cook until browned. - Ground pork: Adds a nice depth. Cook it until no longer pink. - Shredded chicken: Use cooked chicken. Just add it in with other ingredients. Cooking times will vary. Make sure to brown all ground meats before adding to the soup. If you need an alternative to Greek yogurt, try these options: - Sour cream: It adds creaminess and tang. Use the same amount. - Cream cheese: Blend it in for a rich texture. Soften it first. - Silken tofu: Great for a dairy-free option. Blend until smooth. Adjust flavors by adding a bit of lime juice or salt as needed to match the soup's taste. In this post, we explored how to make a tasty taco soup. We covered ingredients, from ground turkey to fresh garnishes. You learned step-by-step instructions, along with helpful tips for creaminess and protein. We also discussed variations for different diets and how to store the soup. Now, you have everything you need for a delicious meal. Enjoy experimenting with flavors and serving styles! Your kitchen will smell amazing, and your family will love it.

Creamy High Protein Taco Soup

A delicious and hearty taco soup packed with protein and flavor.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course
Cuisine Mexican
Servings 6
Calories 300 kcal

Ingredients
  

  • 1 pound ground turkey or chicken
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 can (15 oz) pinto beans, rinsed and drained
  • 1 can (15 oz) diced tomatoes with green chilies
  • 1 cup corn (fresh or frozen)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 packet taco seasoning
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup non-fat Greek yogurt
  • 1 cup shredded cheddar cheese
  • to taste salt and pepper
  • for garnish fresh cilantro, lime wedges, and avocado

Instructions
 

  • In a large pot, heat a drizzle of olive oil over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.
  • Stir in the minced garlic and cook for an additional minute until fragrant.
  • Add the ground turkey (or chicken) to the pot, breaking it up with a wooden spoon. Cook until it's browned and no longer pink, around 6-8 minutes.
  • Sprinkle in the taco seasoning and stir well to combine, cooking for an additional minute to toast the spices.
  • Pour in the diced tomatoes, beans, corn, and broth. Stir everything together and bring to a gentle boil.
  • Reduce the heat and let the soup simmer for about 15-20 minutes, allowing the flavors to meld.
  • Remove the pot from heat and stir in the Greek yogurt until fully combined, creating a creamy texture.
  • Taste the soup and adjust seasoning with salt and pepper as needed.
  • Serve hot, topped with shredded cheddar cheese, fresh cilantro, diced avocado, and a squeeze of lime juice for extra zing.

Notes

Top with fresh cilantro, avocado, and lime for added flavor.
Keyword healthy, high-protein, soup, taco