This High Protein Creamy Taco Soup is a game-changer for busy weeknights, offering a deeply satisfying and nutritious meal packed with flavor and protein. It’s the perfect solution for anyone seeking a quick, healthy, and incredibly delicious way to enjoy the classic taco experience in a comforting soup format.
Key Ingredients for High Protein Creamy Taco Soup
- 1 tablespoon olive oil
- 1 pound lean ground turkey or chicken
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 (15 ounce) can black beans, rinsed and drained
- 1 (15 ounce) can pinto beans, rinsed and drained
- 1 (10 ounce) can diced tomatoes with green chilies, undrained
- 1 (8 ounce) can tomato sauce
- 4 cups chicken broth (low sodium preferred)
- 1 tablespoon taco seasoning (adjust to taste)
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon smoked paprika
- Salt and freshly ground black pepper to taste
- 1/2 cup heavy cream or half-and-half (for creaminess)
- Optional garnishes: shredded cheddar cheese, sour cream or Greek yogurt, chopped cilantro, diced avocado, crushed tortilla chips, lime wedges
How to Make High Protein Creamy Taco Soup
This High Protein Creamy Taco Soup is remarkably easy to whip up, boasting a rich, creamy texture and an explosion of familiar taco flavors in under 45 minutes. Simply brown your protein, sauté aromatics, toss in your favorite beans and spices, simmer with broth and tomatoes, and finish with a swirl of cream for ultimate indulgence.
Step-by-Step Instructions
- Brown the Protein: Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey or chicken and cook, breaking it up with a spoon, until browned and cooked through. Drain off any excess fat.
- Sauté Aromatics: Add the chopped onion to the pot with the browned meat. Cook, stirring occasionally, until the onion is softened and translucent, about 5-7 minutes. Stir in the minced garlic and cook for an additional minute until fragrant.
- Incorporate Beans and Tomatoes: Add the rinsed and drained black beans and pinto beans to the pot. Pour in the undrained diced tomatoes with green chilies and the tomato sauce. Stir everything together to combine.
- Add Broth and Spices: Pour in the chicken broth. Add the taco seasoning, chili powder, cumin, and smoked paprika. Season with salt and freshly ground black pepper to taste. Stir well to ensure all the spices are evenly distributed.
- Simmer to Develop Flavors: Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for at least 15-20 minutes. This allows the flavors to meld together beautifully. Stir occasionally to prevent sticking.
- Achieve Creaminess: Once the soup has simmered and the flavors have melded, stir in the heavy cream or half-and-half. Cook for another 5 minutes, stirring gently, until the soup is heated through and has a creamy consistency. Do not boil after adding the cream.
- Serve and Garnish: Ladle the hot soup into bowls. Garnish generously with your favorite toppings such as shredded cheddar cheese, a dollop of sour cream or Greek yogurt, fresh chopped cilantro, diced avocado, or a sprinkle of crushed tortilla chips. Serve immediately with lime wedges on the side.
Why You’ll Love This High Protein Creamy Taco Soup
You’ll absolutely adore this High Protein Creamy Taco Soup for its incredibly satisfying, velvety texture, which rivals your favorite restaurant versions and is packed with wholesome ingredients. Making this at home is not only a cost-effective alternative to dining out but also allows you to control the quality and quantity of every ingredient, ensuring a healthy and delicious meal that’s rich in flavor. The magic truly comes alive with the customizable toppings – from spicy jalapeños to cool avocado, each bite can be a new adventure.
Forget the complicated prep; this soup is a true weeknight wonder that delivers bold, comforting taco flavors without the fuss. If you’re a fan of hearty chili or comforting stews, you’ll find this soup to be your new go-to. Ready to transform your dinner routine with a bowl of pure comfort and flavor? Give this High Protein Creamy Taco Soup a try tonight!
Storing and Reheating Tips
Properly storing and reheating your High Protein Creamy Taco Soup will ensure it remains a delicious and convenient meal option.
- Refrigeration: Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 3-4 days.
- Reheating on the Stovetop: For the best results, reheat the soup gently in a saucepan over medium-low heat, stirring occasionally, until heated through. Be careful not to boil the soup after the cream has been added, as this can cause it to separate. You may need to add a splash of broth or water if the soup has thickened too much.
- Reheating in the Microwave: For a quicker reheat, place a portion of the soup in a microwave-safe bowl. Heat on medium power in 1-2 minute intervals, stirring between each interval, until hot.
- Freezing: While this soup can be frozen, the creamy texture may change slightly upon thawing. If you plan to freeze it, it’s best to omit the cream until you are ready to reheat and serve. Allow the soup (without cream) to cool completely, then transfer it to freezer-safe containers or freezer bags. It can be stored in the freezer for up to 2-3 months. Thaw in the refrigerator overnight and then reheat as directed above, adding the cream at the end.
Final Thoughts
This High Protein Creamy Taco Soup is more than just a meal; it’s a warm hug in a bowl, perfectly balancing flavor and nutrition. Give this simple yet spectacular recipe a try for a truly satisfying and delicious experience that the whole family will love.
High Protein Creamy Taco Soup
Ingredients
Equipment
Method
- Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey or chicken and cook, breaking it up with a spoon, until browned and cooked through. Drain off any excess fat.1 tablespoon olive oil, 1 pound lean ground turkey or chicken
- Add the chopped onion to the pot with the browned meat. Cook, stirring occasionally, until the onion is softened and translucent, about 5-7 minutes. Stir in the minced garlic and cook for an additional minute until fragrant.1 pound lean ground turkey or chicken, 1 medium yellow onion, finely chopped, 2 cloves garlic, minced
- Add the rinsed and drained black beans and pinto beans to the pot. Pour in the undrained diced tomatoes with green chilies and the tomato sauce. Stir everything together to combine.1 (15 ounce) can black beans, rinsed and drained, 1 (15 ounce) can pinto beans, rinsed and drained, 1 (10 ounce) can diced tomatoes with green chilies, undrained, 1 (8 ounce) can tomato sauce
- Pour in the chicken broth. Add the taco seasoning, chili powder, cumin, and smoked paprika. Season with salt and freshly ground black pepper to taste. Stir well to ensure all the spices are evenly distributed.4 cups chicken broth (low sodium preferred), 1 tablespoon taco seasoning, 1 teaspoon chili powder, 1/2 teaspoon cumin, 1/4 teaspoon smoked paprika, salt and freshly ground black pepper
- Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for at least 15-20 minutes. This allows the flavors to meld together beautifully. Stir occasionally to prevent sticking.
- Once the soup has simmered and the flavors have melded, stir in the heavy cream or half-and-half. Cook for another 5 minutes, stirring gently, until the soup is heated through and has a creamy consistency. Do not boil after adding the cream.1/2 cup heavy cream or half-and-half
- Ladle the hot soup into bowls. Garnish generously with your favorite toppings such as shredded cheddar cheese, a dollop of sour cream or Greek yogurt, fresh chopped cilantro, diced avocado, or a sprinkle of crushed tortilla chips. Serve immediately with lime wedges on the side.shredded cheddar cheese, sour cream or Greek yogurt, chopped cilantro, diced avocado, crushed tortilla chips, lime wedges