High Protein Creamy Taco Soup Recipe (2024)

Jump to Recipe

This high protein taco soupis a cool weather favorite and one of the most popular recipes on my blog. It’s perfect for meal prep and super easy to make in bulk with minimal time and effort. Every serving has 18 grams of protein, only 210 calories, and tons of a super filling veggies.

Like any dump soup, you can add just about anything you want with minimal impact on flavor. If you don’t love veggies or have a picky eater in the house, this could be a great way to mask cauliflower, broccoli, zucchini, onions and peppers, or other vegetables you can finely chop.

High Protein Creamy Taco Soup Recipe (1)

How to Make High Protein Taco Soup

Whip out your largest stock pot and let’s get cooking. I’ll walk you through the recipe and add a few bonus prep tips and ingredient substitution notes along the way.

Browning and Cooking the Meat

The recipe calls for 96% lean ground beef I use for nearly all my ground beef recipes, but you could also use ground turkey or chicken. I prefer the latter and have used 97% lean ground chicken to make recipes like Tex-Mex white bean ground chicken soup and buffalo ground chicken chili. Can’t find ground chicken? You can make your own from chicken breast with a food processor, knife, or meat grinder.

High Protein Creamy Taco Soup Recipe (2)

Whatever meat you end up using, make sure to get some browning via the Maillard reaction. There’s lots of flavor to be missed by not browning.

Tips for successfully browning ground meat:

  • Make sure the pot or pan is HOT before adding the protein. The Maillard reaction occurs at higher temperatures, and the meat will cool the pot once it goes in. A hot pan (cast iron helps due to its heat retention properties) ensures you get browning and not boiled meat.
  • Pat the ground meat dry with a paper towel before going in the pot. Moisture prevents browning.
  • Gently press the meat down to create surface area then leave it untouched for at least 3-4 minutes.
  • Don’t crowd the pot or pan. You can brown in batches if you’re having trouble getting adequate browning.

The Canned Components

High Protein Creamy Taco Soup Recipe (3)

You’ll need a can of pinto beans, black beans, whole kernel corn, stewed tomatoes, and RO-TEL or diced tomatoes with green chiles. Everything goes in the soup undrained, both for nutrition info accuracy and a flavorful cooking liquid.

If you’d like to switch up the beans, use exclusively diced or stewed tomatoes, or omit the corn, that’s perfectly fine. You really can’t mess up when it comes to make this high protein soup. If you’ve seen my Instant Pot stuffed pepper soup recipe, the fire roasted corn and tomatoes would be great additions here.

Taco Soup Seasoning

High Protein Creamy Taco Soup Recipe (4)

Taco seasoning and ranch dip mix or seasoning. That’s it. If you wanted to reduce the sodium, you could make your own seasoning blends. My baked beef tacos have a good seasoning blend you could double and combine with homemade ranch seasoning. There’s even some ingredient overlap.

Frozen Veggies

I mentioned it above, but this recipe is extremely customizable. Since nearly all of us need to eat more vegetables, I like to add plenty of onions, peppers, cauliflower, and even broccoli. That may sound crazy, but you’ll never know you’re eating broccoli. For a lower profile veggie, check out my slow cooker chicken taco soup and taco chili recipes, which use frozen chopped spinach that’s super hidden.

Just think about all the added nutrients and volume!

High Protein Creamy Taco Soup Recipe (5)

If you’d rather use fresh, that’s perfectly fine. Either way, you’ll want to add everything and simmer until the veggies are tender.

High Protein Creamy Taco Soup Recipe (6)

I will mention, however, the frozen vegetables will release quite a bit of water once they’re in the soup. If you’re using fresh and notice your taco soup is too thick, you can add a little water or broth.

For a little flavor bonus, add some bay leaves and fresh herbs like in my ground beef vegetable soup recipe and remove before serving.

Make it Creamy

Once the veggies are tender and everything has simmered together, it’s time to incorporate the creamy components. Be sure you’ve turned the heat to low or removed from the heat entirely.

High Protein Creamy Taco Soup Recipe (7)

The recipe calls for fat free cream cheese, but reduced fat works fine. And since it’s a massive batch of food, you don’t notice the nutrition facts difference per serving as much as you’d think. You can also use reduced fat sour cream in place of fat free Greek yogurt if you’d like. They both add that tanginess we’re after to balance the saltiness of the soup.

2023 Update: Blended low fat cottage cheese is all the rage right now, and I’ve used it to make protein queso and protein macaroni and cheese with great success. Just pop it in a food processor or hit it with a stick blender and reap the benefits!

High Protein Creamy Taco Soup Recipe (8)

If you’d rather make your high protein taco soup without the creamy components, you could add 2-4 cups of broth or water when adding the canned vegetables in step 2.

How to Serve this High Protein Soup

High Protein Creamy Taco Soup Recipe (9)

You can portion this out to fit your meal timing schedule and/or calorie needs. I’ve portioned the recipe into 12 servings that are about one and half cups each. If you wanted larger or smaller, simply multiply the nutrition facts per serving by 12 to get the total nutrition facts for the recipe.

Healthy Taco Soup Toppings

  • Fat Free Greek Yogurt or Reduced Fat Sour Cream
  • Baked Tostitos Scoops or Low Calorie Tortilla Chips
  • Diced or Sliced Avocado
  • Shredded Cheese or Queso Fresco
  • Salsa, Hot Sauce, Fresh Pico, Cilantro, or Diced Jalapeño

Okay, that’s it for recipe notes. When you try this high protein taco soup and love it, I would love to hear about it. Let me know in a recipe review or comment at the bottom of this post.

And if you’re active on Pinterest, I’d appreciate you pinning this recipe. Thanks in advance and thanks for reading and enjoy your high protein taco soup!

High Protein Creamy Taco Soup Recipe (10)

High Protein Creamy Taco Soup

Yield: 12 servings

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Lean ground beef, black and pinto beans, golden corn, and tons of vegetables come together to make soup that's the perfect solution for high protein meal prep in a hurry.


  • 2 pounds Ground Beef (96/4)
  • 15 oz can Sliced Stewed Tomatoes
  • 10 oz can RO-TEL (diced tomatoes with green chiles)
  • 15 oz can Black Beans*
  • 15 oz can Pinto Beans*
  • 15 oz can Whole Kernel Corn*
  • 2 packets Taco Seasoning
  • 1 packet Ranch Dip Mix
  • 12 oz bag Frozen Pepper & Onion Blend
  • 12 oz bag Frozen Broccoli & Cauliflower Florets
  • 8 oz Fat Free Cream Cheese, room temp
  • 1 cup (227g) Fat Free Greek Yogurt


  1. Heat a large pot over medium-high heat. Brown the ground beef before breaking apart and fully cooking.
  2. Once the meat is fully cooked, add all the canned ingredients and seasoning packets. Stir to fully combine and bring to a boil.
  3. Add the frozen vegetables and reduce to a simmer. Cook until the vegetables are tender, about 6-8 minutes. (The soup will be thick but the vegetables will release water as they cook.)
  4. Reduce the heat to low or turn off the heat if you're planning to serve immediately. Add the cream cheese and Greek yogurt and stir until evenly incorporated.
  5. Serve with cilantro, diced onion and jalapeño, shredded cheese or queso fresco, and tortilla chips, if desired.


*Undrained. If you want to drain, you may need to add water or broth.

You can use any combination of frozen vegetables or even fresh vegetables.

You can use dairy free cream cheese and yogurt or swap the creamy components altogether with an additional 2-4 cups of water or broth.

Nutrition Information:

Yield: 12 ServingsServing Size: 1 1/2 cup (about 12 oz)
Amount Per Serving:Calories: 260Total Fat: 4gCarbohydrates: 30gFiber: 6gProtein: 24g

Want more kinda healthy recipes?

Follow me on Pinterest to see all of my recipes organized in one place with photos!

More Healthy Tex-Mex Recipes You Might Like

  • Air Fryer Quesadillas
  • Copycat Torchy’s Brushfire Tacos
  • High Volume Taco Meal Prep Bowls
  • Shredded Mexican Chicken
  • Traeger Smoked Mexican Chicken Breast
  • Copycat Taco Bell Cheesy Gordita Crunch
High Protein Creamy Taco Soup Recipe (2024)


How do you increase protein in soup? ›

Dairy is a super-important source of protein. Finishing vegetable or tomato-based soups with a dollop of yoghurt or a dash of milk is a tasty way to get a healthy protein boost and add silky creaminess to the finished dish; try it with this Spring vegetable & chicken soup or Chicken & rice soup.

What can I use to thicken taco soup? ›

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute.

Can I use cream cheese instead of cream in soup? ›

Cream cheese will work as a one-to-one substitute for heavy cream. Keep in mind that cream cheese may alter the taste and texture of the final product, so make sure to use it in suitable recipes in which the flavors will work together, such as in creamy soups or cheesy sauces.

Can I add protein powder to my soup? ›

You can mix protein powder into soups.

Mixing protein powder into soup is an unusual but great way to get more protein into your diet, according to Livestrong. The added powder will not only give you that extra protein but can also give the soup some thickness if desired.

How much protein powder to add to soup? ›

You can stir a tablespoon of whey or soy protein into your favorite homemade cream-based soups. They key is to add the powder at the end, once the soup has stopped simmering because high heats can affect the nutritional value of the powder.

How much protein is in a homemade taco? ›

Most tacos, including vegetarian versions, contain about 6–13 grams of protein each. So, they're a good source of protein, especially if you purposely choose high protein fillings.

Does tortilla soup have protein? ›

​​Carbohydrates​:​ One cup of tortilla soup has 18 grams of carbs, which includes 5.1 grams of fiber and 1.4 grams of sugar. ​​Protein​:​ One cup of tortilla soup has 11.6 grams of protein.

Does chicken tortilla soup have a lot of protein? ›

Chicken tortilla soup is a protein-rich dish, thanks to the inclusion of chicken as the main ingredient. A serving typically provides around 15-20 grams of protein, which is essential for muscle growth and repair.

How do you make soup creamier and thicker? ›

6 ways to thicken soup:
  1. Blend all or part of it. If you've made a broth with chunks of vegetable in it, such as minestrone soup, then pour the soup through a sieve. ...
  2. Add cream or yogurt. ...
  3. Add flour or cornflour. ...
  4. Use a butter and flour paste. ...
  5. Blend in bread. ...
  6. Add lentils or rice.

Why is my taco soup so watery? ›

Simmer for Longer

If you have the time, simmering your taco soup for a longer period can help to thicken it naturally. As the soup cooks, the liquid will reduce and evaporate, resulting in a thicker consistency.

What do restaurants use to thicken soup? ›

List of Thickening Agents
  • Corn Starch. The most common of all the starches, corn starch is derived from corn, making it vegan and gluten-free, as well as transparent and relatively flavorless. ...
  • Xanthan Gum. ...
  • Gelatin. ...
  • Pectin. ...
  • Potato Starch. ...
  • Tapioca Starch. ...
  • Arrowroot. ...
  • Agar-Agar.

How do you make soup more creamy? ›

Add Stale Bread: A few slices of bread also help make a soup creamy. Tear them into pieces and let them soak in a cup or two of the hot soup before pureeing and stirring back into the main pot. 4. Add Yogurt: Plain yogurt works much like cream when added to soups like our avocado soup, but with a lighter result.

Does sour cream make soup creamy? ›

Yogurt, Sour Cream, and Crème Fraîche – Dairy like yogurt, sour cream, and crème fraîche can add a creamy acidity to soups, but can curdle and be unpleasant if cooked over heat for too long, so swirl these in last.

Can I add milk to soup to make it creamy? ›

Milk or Half-and-Half: This is the other magical ingredient that turns your homemade chicken noodle soup into the creamiest soup ever. Use 1 cup of whole milk or 1 cup of half-and-half.

What is the best protein to eat with soup? ›

Pea powder protein or brown rice protein are two great options, because they're naturally a bit more savory.

How do you increase protein in a recipe? ›

9 Ways to Add More Protein to Your Favorite Pasta Dish—and Recipes to Get You Started
  1. 01 of 09. Toss in some meat. Marcus Nilsson. ...
  2. 02 of 09. Or fish. ...
  3. 03 of 09. Load up on the veggies. ...
  4. 04 of 09. Add an egg. ...
  5. 05 of 09. Try a homemade pesto. ...
  6. 06 of 09. Or a peanut sauce. ...
  7. 07 of 09. Swap out your noodles. ...
  8. 08 of 09. Bring on the beans.
Jan 10, 2022

How do you increase nutritional value in soup? ›

4 ingredients that can add nutrients to your soup
  1. Greek Yogurt. Comfort soups often include heavy cream or other high-fat ingredients. ...
  2. Pumpkin Seeds. ...
  3. Lentils. ...
  4. Roasted Chickpeas. ...
  5. 4 health benefits of walnuts and how much you should eat.
  6. 9 healthy eating tips that can help reduce inflammation.
Mar 1, 2024

What protein to serve with a soup? ›

This is an easy way to add some extra nutrition as well as texture and flavor. Bread and crackers: Crusty bread and crunchy crackers are a great way to add some texture and flavor to your soups. Protein sides: Grilled chicken, shrimp, or tofu are all excellent options for adding some protein to complete your meal.

Top Articles
Latest Posts
Article information

Author: Pres. Carey Rath

Last Updated:

Views: 6092

Rating: 4 / 5 (41 voted)

Reviews: 88% of readers found this page helpful

Author information

Name: Pres. Carey Rath

Birthday: 1997-03-06

Address: 14955 Ledner Trail, East Rodrickfort, NE 85127-8369

Phone: +18682428114917

Job: National Technology Representative

Hobby: Sand art, Drama, Web surfing, Cycling, Brazilian jiu-jitsu, Leather crafting, Creative writing

Introduction: My name is Pres. Carey Rath, I am a faithful, funny, vast, joyous, lively, brave, glamorous person who loves writing and wants to share my knowledge and understanding with you.