Looking for a delicious, easy meal that everyone will love? Taco soup is always a winner in my house! It’s warm, satisfying, and you can change it up to fit different eating plans.
Today, I’m sharing two fantastic taco soup recipes: one for those needing extra protein and another for a low-carb option. Get ready to cook up some comfort!
Jump to Recipe:
Hearty High Protein Taco Soup Recipe
This easy taco soup recipe is packed with protein to keep you feeling full and satisfied. It’s a comforting meal perfect for any weeknight dinner.
Key Ingredients & Tips for High Protein Taco Soup
- Lean Ground Meat: Using lean ground beef or turkey helps keep the protein high without extra fat.
- Beans for Fiber: Black beans and pinto beans add fiber and plant-based protein. Remember to rinse them well before adding them to your soup.
- Toppings Matter: Don’t forget protein-rich toppings like Greek yogurt, shredded cheese, or avocado for extra protein and healthy fats.
What You Need for High Protein Taco Soup
- 1 lb lean ground beef or turkey
- 1 onion, chopped
- 2 (15 oz) cans black beans, rinsed and drained
- 2 (15 oz) cans pinto beans, rinsed and drained
- 1 (15 oz) can corn, drained
- 1 (28 oz) can crushed tomatoes
- 1 (10 oz) can Rotel (diced tomatoes with green chilies)
- 1 packet taco seasoning
- 1 packet ranch seasoning mix
- 4 cups chicken broth
- Optional: Greek yogurt, shredded cheese, avocado for topping
⏱️ Time: 30 minutes🍽️ Yields: 6 servings
How to Make High Protein Taco Soup
Step 1: Brown the Meat
In a large pot or Dutch oven, brown the ground beef or turkey over medium heat until it’s cooked through. Make sure to drain any extra fat from the pot.
Step 2: Add Veggies & Seasoning
Stir in the chopped onion and cook for about 5 minutes until it becomes soft. Then, add the taco seasoning and ranch seasoning mix, stirring for just 1 minute to let the flavors bloom.
Step 3: Combine & Simmer
Pour in the rinsed black beans, pinto beans, drained corn, crushed tomatoes, Rotel, and chicken broth. Bring the entire mixture to a boil, then reduce the heat to low and let it simmer for at least 15-20 minutes. The longer it simmers, the more the flavors will come together.
Step 4: Serve Warm
Ladle the warm soup into bowls. Top your serving with your favorite fixings like a dollop of Greek yogurt, a sprinkle of shredded cheese, or fresh avocado slices.
📝 Final Note
This high protein taco soup tastes even better the next day! Store any leftovers in an airtight container in the fridge for up to 3-4 days.
Easy Low Carb Taco Soup for Dinner
If you’re looking for a warm, comforting meal that fits a low-carb lifestyle, this taco soup is perfect. It’s simple to make and full of bold flavors without the extra carbs.
Key Ingredients & Tips for Low Carb Taco Soup
- Skip the Carbs: We intentionally leave out traditional beans and corn to keep the carb count low. You will not miss them!
- Add Creaminess: Stirring in a bit of cream cheese at the end makes the soup wonderfully creamy and rich, adding healthy fats.
- Boost Your Veggies: Feel free to add more low-carb vegetables like diced bell peppers, zucchini, or even cauliflower rice for extra body and nutrition.
What You Need for Low Carb Taco Soup
- 1 lb ground beef or turkey
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 (10 oz) can Rotel (diced tomatoes with green chilies)
- 1 (14.5 oz) can diced tomatoes (fire-roasted if you like more flavor)
- 1 packet taco seasoning (check for low-sugar/low-carb options)
- 1 packet ranch seasoning mix (check for low-sugar/low-carb options)
- 4 cups beef or chicken broth
- 4 oz cream cheese, softened
- Optional: Shredded lettuce, sour cream, avocado, shredded cheddar for topping
⏱️ Time: 35 minutes🍽️ Yields: 6 servings
How to Make Low Carb Taco Soup
Step 1: Cook the Meat
In a large pot or Dutch oven, brown the ground beef or turkey over medium heat until it is fully cooked. Remember to drain any fat from the pot to keep your soup lean.
Step 2: Add Aromatics
Stir in the chopped onion and minced garlic. Cook these for about 5 minutes, or until the onion becomes soft and clear.
Step 3: Build Flavor
Add the Rotel, diced tomatoes, taco seasoning, ranch seasoning, and beef or chicken broth to the pot. Bring this mixture to a gentle simmer.
Step 4: Simmer & Finish
Reduce the heat to low, cover the pot, and let the soup simmer for 20-25 minutes. This helps all the wonderful flavors blend together. Finally, stir in the softened cream cheese until it is completely melted and the soup is creamy.
Step 5: Serve Hot
Ladle the hot soup into bowls. Serve with your favorite low-carb toppings such as shredded cheddar cheese, a dollop of sour cream, or fresh avocado slices.
📝 Final Note
For a thicker soup, you can mash a small portion of the soup against the side of the pot before adding the cream cheese, or simply let it simmer a bit longer uncovered.
