Why Make This Recipe
This High Protein Creamy Taco Soup is perfect for anyone looking for a tasty and filling meal that doesn’t take much time to prepare. It is packed with protein thanks to lean turkey or chicken and black beans, making it a great option for those who want to maintain a healthy diet. The creamy texture adds a delightful twist to traditional taco flavors, making it a hit among family and friends. Plus, it’s simple to make and can be enjoyed on its own or paired with your favorite toppings.
How to Make High Protein Creamy Taco Soup
Ingredients:
- 1 lb (450g) lean ground turkey or chicken
- 1 tablespoon olive oil
- 1 packet taco seasoning (or homemade taco seasoning)
- 1 (14.5 oz) can diced tomatoes
- 1 (10 oz) can green chilies (optional)
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup low-sodium chicken broth
- 8 oz cream cheese, cubed
- 1 cup shredded cheddar cheese
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon cumin
- Salt and pepper to taste
Directions:
- In a large pot, heat olive oil over medium heat. Add the ground turkey or chicken and cook until browned.
- Add the taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir to coat the meat.
- Pour in the diced tomatoes, green chilies (if using), black beans, and chicken broth. Stir to combine.
- Bring to a simmer, then add the cubed cream cheese. Stir until the cream cheese melts and the soup becomes creamy.
- Add the shredded cheddar cheese and stir until melted and smooth.
- Taste and adjust seasoning if needed.
- Serve hot, garnished with sour cream, cilantro, and a squeeze of lime if desired.
How to Serve High Protein Creamy Taco Soup
This delicious soup can be served right out of the pot. Ladle it into bowls and top it with sour cream, fresh cilantro, and a squeeze of lime for extra flavor. You can also pair it with tortilla chips or warm tortillas for a complete meal.
How to Store High Protein Creamy Taco Soup
To store the leftover soup, let it cool completely, then transfer it to an airtight container. It can be kept in the refrigerator for up to 3 days. If you want to keep it longer, you can freeze it for up to 3 months. Just be sure to thaw it in the refrigerator before reheating.
Tips to Make High Protein Creamy Taco Soup
- For a spicier soup, add jalapeños or your favorite hot sauce.
- If you prefer a vegetarian option, substitute the meat with more beans or lentils.
- Experiment with different cheeses like pepper jack for a kick.
- Top with avocado slices for an extra creaminess and flavor.
Make-Ahead & Meal-Prep Guide
This soup is weeknight gold—and it reheats like a dream if you handle the dairy gently.
Cook now, enjoy later: Make the soup fully as written, then cool quickly (15–20 minutes, stirring a few times). Portion into airtight containers. Refrigerate up to 3 days or freeze up to 3 months.
Freezer best practice: For the smoothest texture after thawing, freeze the soup before adding the cheddar (and any fresh toppings). Reheat gently, then stir in shredded cheddar off the heat so it melts silky-smooth.
Reheat like a pro: Warm on low to medium-low, stirring often so the cream cheese doesn’t separate. If it’s thicker after chilling, whisk in a splash of broth or water until it’s ladle-friendly again.
Meal-prep bowls: Pack single servings and keep toppings (sour cream, cilantro, lime, avocado) separate. Add just before eating to keep flavors bright and textures fresh.
Flavor boost on day 2: Stir in a squeeze of lime or a spoon of salsa right before serving to wake up the taco spices after refrigeration.
Variation
You can easily customize this soup by adding corn, diced bell peppers, or any other favorite vegetables. For a lighter version, you can skip the cream cheese and use low-fat milk instead.
FAQs
1) Can I use ground beef instead of turkey or chicken?
Yes—ground beef works great. For a lighter bowl, choose 90–93% lean and drain excess fat after browning so the soup stays creamy without feeling heavy. Season the beef the same way you do the turkey/chicken (taco seasoning, garlic powder, onion powder, cumin). If you prefer a richer flavor, you can keep 1–2 teaspoons of the rendered fat in the pot to bloom the spices before adding liquids. Everything else in your method stays the same.
2) Is this soup gluten-free?
It can be. As written, most ingredients are naturally GF, but you’ll want to confirm a few items:
Taco seasoning: Use a certified gluten-free blend (some contain wheat-based thickeners or maltodextrin from wheat).
Chicken broth: Choose a GF-labeled broth.
Canned goods & spices: Double-check labels on diced tomatoes, green chilies, and spices for any cross-contamination warnings.
Toppings & sides: Skip regular flour tortillas; serve with GF tortilla chips or corn tortillas labeled GF.
Cream cheese and cheddar are typically gluten-free, but it’s always smart to read the label if you’re highly sensitive.
3) Can I make this soup in advance?
Absolutely—this soup actually tastes even better the next day as the taco spices meld.
Storage: Cool completely and refrigerate up to 3 days or freeze up to 3 months (see make-ahead notes above).
Reheat: Warm gently over low heat, stirring frequently. If the soup tightens after chilling, whisk in 2–4 tablespoons broth or water until creamy again.
Cheese timing: For the smoothest finish, you can hold back the cheddar when making ahead and stir it in off the heat when reheating so it melts cleanly. Add fresh toppings (sour cream, cilantro, lime, avocado) right before serving for the best flavor and texture.
High Protein Creamy Taco Soup
Ingredients
Main ingredients
- 1 lb lean ground turkey or chicken Can use ground beef for a different flavor.
- 1 tablespoon olive oil For cooking the meat.
- 1 packet taco seasoning Or use homemade taco seasoning.
- 1 14.5 oz can diced tomatoes
- 1 10 oz can green chilies Optional for extra flavor.
- 1 15 oz can black beans Drained and rinsed.
- 1 cup low-sodium chicken broth
- 8 oz cream cheese Cubed.
- 1 cup shredded cheddar cheese
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions
Cooking
- In a large pot, heat olive oil over medium heat. Add the ground turkey or chicken and cook until browned.
- Add the taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir to coat the meat.
- Pour in the diced tomatoes, green chilies (if using), black beans, and chicken broth. Stir to combine.
- Bring to a simmer, then add the cubed cream cheese. Stir until the cream cheese melts and the soup becomes creamy.
- Add the shredded cheddar cheese and stir until melted and smooth.
- Taste and adjust seasoning if needed.
- Serve hot, garnished with sour cream, cilantro, and a squeeze of lime if desired.