High Protein Creamy Taco Soup

High Protein Creamy Taco Soup is a cozy, flavorful bowl that hits the sweet spot between comfort food and a protein-packed meal. Packed with lean ground turkey (or chicken), beans, tomatoes, and melty cheeses, it’s easy to make on a weeknight but impressive enough for casual guests. For a printable version and nutrition breakdown, see this detailed recipe page.

Why make this recipe

• It delivers a hearty, protein-rich meal in under an hour, great for busy schedules.
• The creamy texture and taco spices satisfy comfort-food cravings without using heavy cream.
• Leftovers reheat beautifully, making it a smart choice for meal prep and family dinners.

Step-by-Step Guide to Making High Protein Creamy Taco Soup

This soup is straightforward but benefits from a few technique points to maximize flavor and texture. Below is an expanded, stepwise approach that follows the original directions while adding practical tips so every batch turns out rich, balanced, and satisfying.

1. Brown the meat

• Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium-high heat. Once hot, add 1 lb (450 g) lean ground turkey or chicken.
• Use a sturdy spoon or spatula to break the meat into small pieces. Spread it out across the pan so it browns evenly instead of steaming.
• Cook until there’s no pink left and the meat has a little color — this Maillard browning adds savory depth. If the meat releases excess moisture, you can tilt the pot slightly and spoon out any large pools of fat, then return the pot to heat.

Why this matters: Proper browning builds the foundation of flavor. With lean poultry, you won’t have as much rendered fat as with beef, so the olive oil helps prevent sticking and aids browning.

2. Season the meat

• Return the pot to medium heat if you reduced it. Sprinkle in 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1 teaspoon ground cumin, and 1 packet taco seasoning (or your homemade mix).
• Add salt and pepper to taste. Stir constantly for about 1 minute to bloom the spices — cooking them briefly releases their oils and deepens the aroma.

Pro tip: If you’re using store-bought taco seasoning, taste carefully and hold back a pinch of salt until later; many packets contain salt already.

3. Add tomatoes and beans

• Add one (14.5 oz) can diced tomatoes, undrained, plus one (10 oz) can green chilies (optional), undrained, and one (15 oz) can black beans, drained and rinsed.
• Stir everything together so the tomatoes and chilies deglaze the bottom of the pot and incorporate the browned bits from the meat.

Why it works: The tomatoes bring acidity and body, the green chilies add a mild heat and complexity, and the beans bulk up the protein and fiber content.

4. Simmer with broth

• Pour in 1 cup of low-sodium chicken broth to loosen the mixture and give the soup a base.
• Bring the pot to a gentle simmer over medium heat, then immediately reduce to low so the flavors steep without boiling vigorously.

Timing note: A gentle simmer prevents the dairy (coming next) from separating and allows flavors to meld. Let the soup simmer 5–10 minutes before adding cheese.

5. Add cream cheese

• With the heat on low, add 8 oz cream cheese, cubed and softened. Stir continuously until the cream cheese is fully melted and there are no lumps.
• Keep the heat gentle; very high heat can make the dairy seize and become grainy.

Technique tip: Cutting the cream cheese into small cubes and allowing it to soften at room temperature speeds incorporation and reduces clumps. Whisk gently to achieve a silkier texture.

6. Melt the cheddar

• Stir in 1 cup shredded cheddar cheese until it melts and blends into the soup, adding another creamy, savory layer.
• Taste the soup and adjust salt, pepper, or additional spices (extra cumin, a pinch of smoked paprika, or a dash of hot sauce) if desired.

7. Final simmer and adjust

• Allow the soup to gently simmer for another 5–10 minutes on very low heat to let the flavors finish marrying together.
• If the soup seems too thick, add an extra 1/4–1/2 cup chicken broth until you reach your preferred consistency.

8. Serve

• Ladle hot soup into bowls and garnish with your favorite toppings (see Serving Suggestions below). Serve immediately.

Ingredients

• 1 lb (450 g) lean ground turkey or chicken
• 1 tablespoon olive oil
• 1 packet taco seasoning (or homemade taco seasoning)
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 (10 oz) can green chilies (optional), undrained
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup low-sodium chicken broth
• 8 oz cream cheese, cubed and softened
• 1 cup shredded cheddar cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 teaspoon cumin
• Salt and pepper to taste

Directions

• Heat olive oil in a large pot or Dutch oven over medium-high heat. Add lean ground turkey or chicken, breaking it up with a spoon. Cook until fully browned and no pink remains. Drain any excess fat.
• Return the pot to medium heat. Stir in the garlic powder, onion powder, cumin, taco seasoning, salt, and pepper. Cook for 1 minute, stirring constantly, to bloom the spices.
• Add the undrained diced tomatoes, undrained green chilies (if using), and the rinsed and drained black beans to the pot. Stir well to combine.
• Pour in the low-sodium chicken broth. Bring the mixture to a gentle simmer over medium heat. Reduce heat to low.
• Add the softened, cubed cream cheese to the simmering soup. Stir continuously until the cream cheese is completely melted and smoothly incorporated into the soup, creating a creamy base.
• Stir in the shredded cheddar cheese until it is fully melted and blended into the soup, adding another layer of richness and flavor.
• Allow the soup to gently simmer for another 5-10 minutes on very low heat to let the flavors meld. Taste and adjust seasoning with additional salt, pepper, or spices as needed.
• Ladle hot soup into bowls and serve immediately. Garnish with optional toppings like extra shredded cheese, crushed tortilla chips, diced avocado, or fresh cilantro.

Storage Tips for High Protein Creamy Taco Soup

• Refrigerator: Store in airtight containers for up to 4 days at 40°F (4°C) or below.
• Freezer: Freeze in suitable containers for up to 3 months at 0°F (-18°C). Thaw overnight in the refrigerator before reheating.
• Reheating: Gently reheat on the stovetop over low heat, stirring frequently; add a splash of chicken broth if it’s become too thick. Microwave reheating is fine for single portions; stir every 30–45 seconds for even heating.

Serving Suggestions for High Protein Creamy Taco Soup

• Classic toppings: shredded cheddar, sour cream, sliced avocado, chopped cilantro, diced green onion, and lime wedges.
• Crunch factor: crushed tortilla chips or strips of crispy baked tortilla add a pleasant contrast to the creamy soup.
• Make it a bowl meal: serve over a scoop of cauliflower rice or alongside a simple green salad for a complete dinner.

Tips to make High Protein Creamy Taco Soup
Q: How do I keep the soup smooth and creamy?
A: Use softened cream cheese and keep the heat low while stirring until everything is fully incorporated to prevent graininess.

Q: Can I make it ahead?
A: Yes — this soup develops flavor after sitting overnight. Reheat gently and add a splash of broth if needed.

Q: How to avoid over-salting?
A: If using store-bought taco seasoning, start with half and adjust after the cheeses melt because many seasonings are already salty.

Variations

• Vegetarian alternative:
  Replace the ground turkey with 12–16 oz of diced, sautéed mushrooms and/or firm tofu. Use vegetable broth in place of chicken broth, and add an extra can of beans (pinto or kidney) for more bulk and protein.
• Spicy southwest twist:
  Add 1 finely chopped jalapeño with the onions (if using) or stir in 1–2 teaspoons chipotle in adobo for smoky heat. Swap sharp cheddar for pepper jack to up the spice profile.

What makes this version special
This recipe balances lean protein and creamy comfort: the turkey (or chicken) plus black beans significantly raise the protein content while the cream cheese and cheddar create a silky, satisfying texture without needing heavy cream. The taco seasoning and cumin anchor the dish in familiar Tex-Mex flavors, making it both hearty and approachable. It’s especially good for families or anyone wanting a quick protein-forward dinner that still feels indulgent.

Cooking notes and ingredient swaps

• Cheeses: For a milder flavor, use Monterey Jack or Colby. For a sharper bite, increase cheddar or add a little queso fresco as a topping.
• Broth: Low-sodium chicken broth is recommended so you can control the salt level. Vegetable broth works in vegetarian builds.
• Creaminess without dairy: For a dairy-free version, use full-fat canned coconut milk (reduce the amount to 1/2–3/4 cup and watch consistency) and a dairy-free shredded cheese alternative that melts well.
• Beans: Pinto or cannellini beans can be swapped for black beans; each change subtly shifts the texture and flavor.

Make-ahead and meal prep ideas

• Make a large batch and portion into individual containers for lunches. This soup freezes well in single-serving portions for quick future meals.
• If bringing to work, pack toppings separately (avocado and chips do not travel well when mixed in advance).

Frequently Asked Questions (FAQs)

Q: Can I use ground beef instead of turkey or chicken?
A: Yes. Ground beef adds more savory richness; choose a leaner grind if you want to keep calories and saturated fat down.

Q: Will the soup separate if I boil it after adding cream cheese and cheddar?
A: High heat can cause the fats and proteins to separate and become grainy. Keep the soup at a gentle simmer and stir frequently after adding dairy.

Q: How can I make it thicker or thinner?
A: Thicken: Let it simmer uncovered for a bit longer to reduce. Thin: Add small amounts of chicken broth until you reach the desired consistency.

Q: Can I make this in a slow cooker or Instant Pot?
A: Yes. For slow cooker: brown the meat and bloom spices first, then transfer to the slow cooker with the remaining ingredients and cook on low for 3–4 hours; add cheeses in the last 15–20 minutes. For Instant Pot: use Sauté to brown meat and spices, add tomatoes, beans, and broth, cook on high pressure for 5 minutes, quick release, then stir in cheeses.

Q: Is this suitable for meal prep and freezing?
A: Absolutely. Portion into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating gently.

Final serving ideas and pairing

• Drinks: A light Mexican lager, a crisp white wine (think Sauvignon Blanc), or a nonalcoholic lime agua fresca complement the spiciness and creaminess well.
• Sides: Warm corn tortillas, cilantro-lime rice, or a bright chopped salad all make excellent companions.
• Garnishing layer: Add microgreens or a spoonful of corn salsa to elevate presentation when serving guests.

Conclusion

This High Protein Creamy Taco Soup is a reliable weeknight champion and a favorite for meal prep thanks to its balance of lean protein, fiber, and comforting creaminess. For a variation with slightly different ratios and some extra protein-forward notes, check out MasonFit’s High Protein Creamy Taco Soup, and for another take with serving ideas and tips, see Gimme Delicious’s Creamy Taco Soup.

High Protein Creamy Taco Soup

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• Author: admin
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Diet: High Protein

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Description

A cozy, flavorful bowl of creamy taco soup packed with lean protein from turkey or chicken, beans, and cheeses, perfect for weeknight dinners.

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Ingredients

Scale 1x2x3x

• 1 lb (450 g) lean ground turkey or chicken
• 1 tablespoon olive oil
• 1 packet taco seasoning (or homemade taco seasoning)
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 (10 oz) can green chilies (optional), undrained
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup low-sodium chicken broth
• 8 oz cream cheese, cubed and softened
• 1 cup shredded cheddar cheese
• 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 large pot or Dutch oven over medium-high heat. Add lean ground turkey or chicken, breaking it up with a spoon. Cook until fully browned and no pink remains. Drain any excess fat.
2. Return the pot to medium heat. Stir in the garlic powder, onion powder, cumin, taco seasoning, salt, and pepper. Cook for 1 minute, stirring constantly, to bloom the spices.
3. Add the undrained diced tomatoes, undrained green chilies (if using), and the rinsed and drained black beans to the pot. Stir well to combine.
4. Pour in the low-sodium chicken broth. Bring the mixture to a gentle simmer over medium heat. Reduce heat to low.
5. Add the softened, cubed cream cheese to the simmering soup. Stir continuously until the cream cheese is completely melted and smoothly incorporated into the soup.
6. Stir in the shredded cheddar cheese until it is fully melted and blended into the soup.
7. Allow the soup to gently simmer for another 5-10 minutes on very low heat. Taste and adjust seasoning as needed.
8. Ladle hot soup into bowls and serve immediately with your favorite toppings.

Notes

Leftovers reheat beautifully. For a dairy-free version, use coconut milk and dairy-free cheese alternatives.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Tex-Mex

Nutrition

• Serving Size: 1 serving
• Calories: 400
• Sugar: 5g
• Sodium: 800mg
• Fat: 22g
• Saturated Fat: 10g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 10g
• Protein: 32g
• Cholesterol: 80mg

Keywords: taco soup, high protein soup, comfort food, meal prep