High Protein Creamy Taco Soup

Creamy high protein taco soup is my secret weapon for chilly nights or hectic weeks when I want something hearty that practically cooks itself. It is rich creamy and full of taco flavors with the kind of protein content that keeps everyone satisfied for hours

Every time I make this my family crowds around asking for seconds. The combo of taco spices and melted cream cheese is always a hit and I love knowing leftovers will make my lunches easy for days

Ingredients

• Lean ground turkey or chicken: perfect for adding protein while keeping it light Select fresh and minimally processed for best results
• Olive oil: brings healthy fat and helps the meat brown beautifully Choose extra virgin if possible
• Taco seasoning: creates that classic taco flavor Choose a packet for ease or make your own for more control over sodium and spice
• Diced tomatoes: add a sweet tangy base Look for tomatoes with no added sugar or low sodium
• Green chilies (optional): amp up the flavor and give a subtle heat Use mild or hot depending on your taste
• Black beans: add more protein and fiber Always rinse well to remove excess sodium and starch
• Low sodium chicken broth: creates the soup base without making it too salty Use homemade or a good quality store bought
• Cream cheese: the secret to the creamy texture I go for full fat for richness but reduced fat works well too
• Shredded cheddar cheese: adds gooey melt and extra flavor Freshly grated melts best
• Garlic powder and onion powder: layer on more flavor for that true taco taste Always check your spices are fresh for best results
• Cumin: deepens the earthy warmth of the soup Try gently toasting it for more flavor
• Salt and pepper: bring the flavors together Start light and adjust at the end

Step by Step Instructions

Brown the Meat:

Add olive oil to a large heavy pot over medium heat When hot add the ground turkey or chicken Use a wide spoon or spatula to break up the meat and cook until it turns a uniform golden brown color This helps develop rich flavor and prevents soggy texture

Season the Base:

Sprinkle in your taco seasoning garlic powder onion powder cumin salt and pepper Stir thoroughly so every bit of meat is coated with spice The heat unlocks the aroma for a bold soup base

Build Layers:

Pour in the diced tomatoes green chilies if youre using them black beans and chicken broth Give everything a big stir scraping up any browned bits from the pot bottom to enrich the broth

Make it Creamy:

Lower the heat to a gentle simmer and add your cubes of cream cheese Stir slowly and patiently until the cheese completely disappears into the soup making the base silky smooth Dont rush this step creamy texture is worth the wait

Add More Cheese:

Scatter in the shredded cheddar Using fresh cheddar gives the best melt and richest taste Continue stirring until the cheese is totally melted and the soup is smooth and luscious

Taste and Adjust:

Spoon up a little taste and adjust salt or heat as needed You can add more pepper or an extra shake of taco seasoning if you want to boost flavor

Serve it Up:

Ladle the soup into bowls and garnish with your favorites like sour cream chopped cilantro or a squeeze of fresh lime for brightness

Save

I always look forward to scooping melty cheddar right into my bowl The cheddar helps bring all the flavors together and reminds me of cheesy tacos we used to make as kids It is also the first ingredient my little one tries to sneak a handful of before it goes into the pot so now it is our tradition to nibble together

Storage Tips

Let your soup cool to room temperature before storing in an airtight container in the fridge It keeps for up to four days and actually thickens and improves in flavor after a night resting For long term storage freeze portions flat in freezer bags or containers and thaw overnight in the fridge before reheating Stir in a splash of broth if the texture seems too thick after thawing

Ingredient Substitutions

No ground turkey or chicken Use lean ground beef for a classic taco profile or swap in crumbled tempeh for a vegetarian version Beans can be changed to pinto or kidney for a twist For the creamy element try Greek yogurt or even cottage cheese whisked smooth if you are out of cream cheese

Serving Suggestions

This soup works all on its own but I love topping it with sliced avocado homemade tortilla strips or extra shredded cheddar Fresh lime wedges on the side brighten every spoonful and a sprinkle of fresh chopped cilantro makes it look festive Chips on the side are a must for scooping

A Nod to Tradition

Taco soup is one of those fun Tex Mex comfort foods that borrows bold flavors from Mexican cuisine but is totally American in its soup form With protein and beans at its heart it is the ultimate go to for family style gatherings and super flexible for all tastes

Recipe FAQs

→ Can I substitute chicken for turkey?

Yes, both ground turkey and chicken work well. Choose your preferred lean protein for a similar texture and taste.

→ How can I increase the creaminess?

Adding more cream cheese or a splash of heavy cream will yield a richer, creamier consistency.

→ Is this soup freezer-friendly?

Absolutely. Cool the soup completely, store in an airtight container, and freeze for up to three months.

→ How can I make the soup spicier?

Stir in diced jalapeños, a pinch of cayenne, or your favorite hot sauce to kick up the heat.

→ Are there vegetarian alternatives?

Swap the meat for plant-based ground options and use vegetable broth for a vegetarian version.

→ What toppings go well?

Try garnishing with sour cream, fresh cilantro, diced avocado, or a squeeze of lime for added flavor.