This high-protein creamy taco soup blends bold taco flavors with a comforting, velvety broth that tastes like a warm hug. It’s rich and satisfying while still focusing on lean protein and hearty ingredients. With lean ground turkey or chicken and fiber-rich black beans, this soup delivers nourishing nutrients in every spoonful.
Simple to make in one pot and ready in about 30 minutes, this creamy taco soup is perfect for cozy weeknights, meal prep lunches, or anytime you want a hearty meal with minimal effort. The taco spices, creamy cheese finish, and optional garnishes make each bowl feel both comforting and fun.
Equipment
- Large soup pot or Dutch oven
- Wooden spoon or heat-resistant spatula
- Can opener
- Ladle
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground turkey or chicken
- 1 packet taco seasoning (or your own blend)
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon ground cumin
- Salt and black pepper to taste
- 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
- Optional garnishes: sour cream, chopped cilantro, lime wedges, sliced jalapeños
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the ground turkey or chicken and cook, breaking it up, until it’s browned all the way through.
- Sprinkle in the taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir to evenly coat the meat with spices.
- Pour in the diced tomatoes, green chilies (if using), black beans, and chicken broth. Stir to combine, then bring the mixture to a simmer.
- Reduce the heat slightly and let the soup simmer for about 8–10 minutes to allow the flavors to meld and heat through.
- Add the cubed cream cheese to the pot and stir until it melts into the soup, creating a creamy base.
- Stir in the shredded cheddar cheese until fully melted and smooth.
- Taste and adjust seasonings as desired.
- Serve hot with optional toppings like sour cream, fresh cilantro, a squeeze of lime, or jalapeños.
Recipe Info
- Prep Time: ~10 minutes
- Cook Time: ~20 minutes
- Total Time: ~30 minutes
- Servings: 6
- Cuisine: Mexican-inspired
- Course: Main / Soup
How to store
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze cooled soup in freezer-safe containers for up to 2 months.
- Reheating: Thaw overnight in the fridge and warm on the stovetop or microwave until heated through.
what not to do
- Do not overcook the dairy—adding cream cheese and shredded cheese at too high a heat can make the texture grainy.
- Avoid skipping the browning step; searing the meat builds deeper flavor.
- Do not ignore draining the beans; excess liquid can dilute the soup.
Tips & Variations
- Use lean ground beef if preferred—it adds richness and more protein.
- Add corn, bell peppers, or diced zucchini for extra veggies.
- For extra creaminess, stir in a dollop of Greek yogurt just before serving.
- Make it spicier by adding diced jalapeños or a splash of hot sauce.
- Serve with avocado slices or low-fat sour cream for extra texture and flavor.
Approximate Nutrition (per serving)
Estimates based on typical ingredient profiles
- Calories: ~380 kcal
- Protein: ~25–30 g
- Fat: ~20–24 g
- Carbohydrates: ~18–22 g
- Fiber: ~6–8 g
- Sugar: ~4–6 g
Ingredients
Method
- Heat the olive oil in a large pot over medium heat.
- Add the ground turkey or chicken and cook, breaking it up, until it’s browned all the way through.
- Sprinkle in the taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir to evenly coat the meat with spices.
- Pour in the diced tomatoes, green chilies (if using), black beans, and chicken broth. Stir to combine, then bring the mixture to a simmer.
- Reduce the heat slightly and let the soup simmer for about 8–10 minutes to allow the flavors to meld and heat through.
- Add the cubed cream cheese to the pot and stir until it melts into the soup, creating a creamy base.
- Stir in the shredded cheddar cheese until fully melted and smooth.
- Taste and adjust seasonings as desired.
- Serve hot with optional toppings like sour cream, fresh cilantro, a squeeze of lime, or jalapeños.
Notes
- Protein: ~25–30 g
- Fat: ~20–24 g
- Carbohydrates: ~18–22 g
- Fiber: ~6–8 g
- Sugar: ~4–6 g
Conclusion
This creamy taco soup combines the bold seasonings of traditional tacos with a rich, protein-packed broth that satisfies hunger and taste buds alike. Fresh, comforting, and versatile, it’s a one-pot meal that supports both nutrition goals and cozy dinner cravings.
FAQs
- Can I make this dairy-free?
Yes—use dairy-free cream cheese and shredded cheese alternatives. - Can I use a slow cooker?
Yes—brown the meat first, then combine all ingredients and cook on low for 4–6 hours, adding cheese near the end. - How can I boost the protein even more?
Add extra beans, or stir in plain Greek yogurt at the end. - Is this good for meal prep?
Yes—it stores and reheats well. - Can I adjust the spice level?
Absolutely—add more chilies or hot sauce for heat.
