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High Protein Creamy Taco Soup

High Protein Creamy Taco Soup

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.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Soup
Cuisine: Mexican-inspired

Ingredients
  

  • 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

Equipment

  • Large pot or Dutch oven
  • Spoon
  • Saucepan
  • Microwave-safe bowl
  • Airtight container
  • Freezer-safe containers or bags

Method
 

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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.
  6. 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
  7. 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

Notes

Refrigeration: Store in an airtight container in the refrigerator for up to 3-4 days. Reheating: Gently reheat on the stovetop over medium-low heat, stirring occasionally. Do not boil after adding cream. Add broth or water if thickened. Freezing: Omit cream. Cool completely, transfer to freezer-safe containers for up to 2-3 months. Thaw overnight in the refrigerator and add cream when reheating.
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