Creamy High Protein Taco Soup for Cozy, Comforting Nights

On chilly nights, this high protein creamy taco soup becomes a hearty lifeline for hungry souls.

Comfort wraps around you like a warm blanket with each spoonful of rich, zesty goodness.

Packed with nutrients and bold flavors, the recipe promises a delightful meal that satisfies deep cravings.

Lean proteins dance with vibrant spices, creating a symphony of textures and tastes.

Mediterranean-inspired ingredients mingle with classic Mexican influences, crafting a bowl that transcends ordinary soup expectations.

Every bite tells a story of culinary adventure and nourishment.

Let the aroma guide you into a world where health meets incredible flavor.

Creamy Taco Soup That Boosts Protein And Warmth

• Quick Weeknight Warrior: Whip up this protein-packed soup in just 30 minutes, making it perfect for busy families craving a delicious meal without spending hours in the kitchen.
• Protein Power Punch: Packed with lean ground turkey or chicken and protein-rich black beans, this soup delivers a nutritious punch that keeps you full and satisfied for hours.
• Creamy Comfort Crossover: Transforms classic taco flavors into a velvety, comforting soup that combines the best of Mexican-inspired cuisine with ultimate creaminess from melted cream cheese and cheddar.
• Customizable Crowd-Pleaser: Easily adaptable with optional toppings like sour cream, cilantro, and lime, this soup welcomes personal touches that make each bowl unique and exciting for everyone at the table.

Creamy Taco Soup Ingredients with Extra Protein

• Ground Turkey, Ground Chicken: The main protein source that adds heartiness and nutrition to the soup, lean options with good flavor.

• Taco Seasoning, Garlic Powder, Onion Powder, Cumin, Salt, Pepper: Spice blend that gives the soup its signature taco-style flavor profile, provides depth and warmth.

• Diced Tomatoes, Green Chilies, Black Beans, Chicken Broth: Provides moisture, texture, and additional layers of flavor, chilies add a mild heat, beans contribute protein and thickness.

• Cream Cheese, Cheddar Cheese: Creates a rich, smooth texture, melts easily and adds a tangy richness to the soup.

• Sour Cream, Cilantro, Lime: Fresh toppings that brighten the soup, add extra creaminess and a zesty finish.

• Olive Oil: Helps brown the meat and prevent sticking, adds a subtle fruity undertone.

Creamy Taco Soup (High Protein) Prep Steps

Step 1: Brown the Protein

Heat olive oil in a large pot over medium heat.

Add ground turkey or ground chicken and cook until the meat is fully browned and no longer pink, breaking it apart with a wooden spoon.

Step 2: Season the Meat

• Taco seasoning
• Garlic powder
• Onion powder
• Cumin
• Salt
• Black pepper

Stir thoroughly to coat the meat completely with the spices.

Step 3: Build the Soup Base

• Diced tomatoes
• Green chilies
• Black beans
• Chicken broth

Stir all ingredients together until well combined.

Step 4: Create Creamy Texture

Bring the soup to a gentle simmer.

Add cubed cream cheese and stir continuously until the cheese melts completely, creating a rich and creamy consistency.

Step 5: Finish with Cheese

Incorporate shredded cheddar cheese into the soup.

Stir until the cheese melts smoothly and blends into the soup.

Step 6: Final Flavor Check

Taste the soup and adjust seasonings as needed.

Add extra salt, pepper, or taco seasoning to enhance the flavor profile.

Step 7: Serve and Garnish

Ladle the hot soup into bowls.

• Sour cream
• Fresh cilantro
• Lime wedges

Creamy Taco Soup Tips With Protein Focus

• Choose lean ground turkey or chicken for a lower-fat, high-protein option that keeps the soup nutritious and satisfying.
• Cut cream cheese into small cubes to help it melt faster and create a smoother, more even texture throughout the soup.
• Adjust the taco seasoning and spices to match your heat preference, using more or less to suit your taste buds.
• Replace black beans with cauliflower or zucchini for a lower-carb version that still maintains the soup's hearty consistency.
• This soup stores perfectly in the refrigerator for 3-4 days and can be easily reheated, making it an excellent make-ahead meal for busy weeks.

Creamy Taco Soup That Stores Well in Portions

• Store leftovers in an airtight container within 2 hours of cooking, keeping the soup fresh for 3-4 days in the refrigerator.
• Pour cooled soup into freezer-safe containers or zip-lock bags, removing excess air. Freeze for up to 3 months, ensuring optimal taste and texture.
• Thaw overnight in the refrigerator, then warm gently in a pot over medium-low heat. Stir occasionally to prevent scorching and maintain creamy consistency.
• Transfer portion to a microwave-safe dish, cover loosely, and heat in 30-second intervals, stirring between each interval until heated thoroughly.

What Complements Taco Soup

• Elevate Protein-Packed Taco Soup Pairings
• Crunch with Tortilla Salad: Toss crisp romaine lettuce, crushed tortilla chips, diced tomatoes, and avocado slices for a refreshing side that adds texture and complements the soup's creamy richness.
• Match with Mexican Lager: Choose a light, crisp beer like Modelo Especial or Corona to cut through the soup's richness and enhance the taco-inspired flavors with its clean, refreshing profile.
• Serve with Cilantro-Lime Rice: Prepare fluffy white rice mixed with fresh chopped cilantro and a squeeze of lime juice to provide a zesty, aromatic accompaniment that balances the soup's bold spices.
• Pour Margarita Alongside: Mix a classic margarita with tequila, fresh lime juice, and a touch of agave nectar to create a vibrant, tangy drink that echoes the soup's bright Mexican-inspired flavors.

Creamy Taco Soup Protein Options

• Vegetarian Protein Powerhouse: Replace ground turkey with crumbled firm tofu or plant-based meat alternatives like lentils, black beans, or quinoa for a protein-packed vegetarian version.
• Low-Carb Keto Friendly: Swap black beans for cauliflower rice or zucchini chunks to reduce carbohydrates and maintain the soup's creamy texture while keeping it keto-compliant.
• Dairy-Free Comfort: Use dairy-free cream cheese alternatives like cashew cream or coconut cream, and substitute cheddar with nutritional yeast or dairy-free cheese shreds for lactose-intolerant individuals.
• Spicy Southwest Remix: Increase heat by adding diced jalapeños, chipotle peppers, or a dash of cayenne pepper to create a fiery version of the original recipe for spice lovers.

FAQs

• Is this soup suitable for meal prep?

Yes, this high protein taco soup stays fresh in the refrigerator for 3-4 days and reheats well. Simply store in an airtight container and warm gently on the stovetop or microwave.

• Can I make this soup low-carb?

Absolutely! Replace black beans with cauliflower or zucchini, and ensure your taco seasoning is sugar-free to keep the carbohydrate count low.

• What protein sources work best for this recipe?

Ground turkey, ground chicken, and lean ground beef are excellent options. For vegetarian versions, use plant-based ground “meat” or crumbled tofu.

• How can I boost the protein content even more?

Add extra protein by stirring in Greek yogurt, using a protein-rich shredded cheese, or topping with additional cooked ground meat when serving.

High Protein Creamy Taco Soup Recipe

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4.9 from 23 reviews

• Total Time: 30 minutes
• Yield: 6 1x

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Description

Hearty high protein creamy taco soup delivers bold Mexican-inspired flavors in one satisfying bowl. Packed with lean protein and rich spices, this comforting soup will transport you straight to a warm kitchen in Mexico.

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Ingredients

Scale 1x2x3x

Proteins:

• 1 lb (450g) lean ground turkey or chicken
• 1 cup shredded cheddar cheese
• 8 ounces (226g) cream cheese, cubed

Vegetables and Beans:

• 1 (14.5 ounces/411g) can diced tomatoes
• 1 (10 ounces/283g) can green chilies (optional)
• 1 (15 ounces/425g) can black beans, drained and rinsed

Seasonings and Liquids:

• 1 tablespoon olive oil
• 1 packet taco seasoning (or homemade taco seasoning)
• 1 cup low-sodium chicken broth
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 teaspoon cumin
• Salt and pepper to taste

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Instructions

1. Heat olive oil in a spacious cooking vessel over medium temperature, then introduce ground turkey or chicken and thoroughly brown the protein.
2. Sprinkle taco seasoning, garlic powder, onion powder, cumin, salt, and pepper over the meat, ensuring complete coverage with aromatic spices.
3. Incorporate diced tomatoes, roasted green chilies, black beans, and chicken broth into the pot, mixing ingredients until well combined.
4. Allow the mixture to gently simmer, then introduce cubed cream cheese, stirring consistently until the cheese dissolves and creates a velvety texture.
5. Gradually fold in shredded cheddar cheese, continuing to stir until the cheese fully melts and integrates into a smooth, rich consistency.
6. Evaluate the soup’s flavor profile, adjusting seasonings to enhance taste complexity if necessary.
7. Transfer the steaming soup into serving bowls, optionally adorning with a dollop of tangy sour cream, fresh cilantro leaves, and a vibrant lime wedge for added zest and visual appeal.

Notes

• Elevate protein content by choosing lean ground turkey or chicken with at least 93% meat composition for healthier meal.
• Swap cream cheese with Greek yogurt or low-fat cream cheese to reduce calories while maintaining creamy texture and protein boost.
• Create dairy-free version by using plant-based cream cheese alternatives and omitting cheddar cheese, ensuring similar rich consistency.
• Customize heat levels by adjusting taco seasoning intensity or adding fresh jalapeños for spice lovers who want extra kick.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Lunch, Dinner
• Method: Simmering
• Cuisine: Mexican

Nutrition

• Serving Size: 6
• Calories: 360
• Sugar: 3g
• Sodium: 650mg
• Fat: 18g
• Saturated Fat: 9g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 26g
• Fiber: 6g
• Protein: 28g
• Cholesterol: 80mg