Good evening, my wonderful friends, from a cozy Tuesday night here in Rabat! It’s just past 10:30 PM, and I’m still buzzing from the incredible aromas that filled my kitchen earlier today when I made a batch of this absolutely divine High Protein Creamy Taco Soup! Imagine a rich, savory, and incredibly satisfying soup bursting with all your favorite taco flavors – seasoned ground meat, tender beans, fire-roasted tomatoes, and a luscious creamy broth, all perfectly balanced. This recipe is one of my go-to high protein recipes dinner options because it’s incredibly flavorful, wonderfully nourishing, and shockingly easy to whip up. It’s truly a winner for any busy weeknight!
Serving Versatility
This hearty high protein soup is a complete meal in itself, perfect for a satisfying dinner! You can enjoy it as a thick, creamy soup, or for a heartier bowl, serve it over a small bed of rice or with some crushed tortilla chips. It’s also fantastic for meal prep!
Full Recipe: Quick & Easy Creamy Protein Taco Soup
- Prep time: 15 minutes
- Cook time: 20-25 minutes
- Total time: 35-40 minutes
- Servings: 6-8
- Calories: Approximately 400-500 calories per serving (varies with toppings)
Ingredients
- 1 tablespoon olive oil
- 1 lb lean ground beef or turkey
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 packet (1 oz) taco seasoning
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can kidney beans, rinsed and drained
- 1 (15 oz) can corn, drained (or 1 cup frozen corn)
- 1 (10 oz) can Rotel (diced tomatoes with green chiles)
- 1 (28 oz) can crushed tomatoes
- 4 cups low-sodium chicken or beef broth
- 4 oz cream cheese, softened and cut into cubes (light cream cheese works too!)
- ½ cup milk (any kind, dairy or non-dairy)
- Optional toppings: shredded cheddar cheese, sour cream/Greek yogurt, sliced green onions, cilantro, crushed tortilla chips, avocado
Instructions
- Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the ground beef (or turkey) and chopped onion. Cook, breaking up the meat with a spoon, until the meat is browned and the onion is softened, about 5-7 minutes. Drain any excess grease.
- Stir in the minced garlic and taco seasoning. Cook for 1 minute more until fragrant.
- Add the rinsed black beans, kidney beans, corn, Rotel, crushed tomatoes, and chicken (or beef) broth to the pot. Bring the mixture to a simmer, then reduce heat to medium-low, cover, and let it simmer for 15-20 minutes, allowing the flavors to meld. This makes for an amazing high protein taco soup.
- While the soup is simmering, in a small bowl, whisk together the softened cream cheese and milk until smooth and creamy. This is the secret to a luscious high protein creamy taco soup!
- Uncover the soup and stir in the cream cheese mixture until fully incorporated and the soup is creamy.
- Taste and adjust seasonings as needed. Serve hot with your favorite toppings!
Why You’ll Love This Recipe
- Quick preparation: A hearty, flavorful meal ready in under 40 minutes, perfect for any night.
- Budget-friendly ingredients: Uses common pantry staples and affordable ground meat.
- Big, cozy flavor: All the vibrant, savory, and slightly spicy goodness of tacos in a comforting bowl.
- Nutritional value: Packed with lean protein and fiber, making it a truly macro friendly chicken taco soup.
- Customizability: Easy to adjust spice level, protein, and endless topping options.
Cultural or Cooking Technique Note
Taco soup is a beloved Tex-Mex inspired dish that takes the popular flavors and components of tacos and combines them into a convenient, hearty soup. The use of a packet of taco seasoning brings together a blend of spices like chili powder, cumin, and paprika, which are foundational to Mexican and Tex-Mex cuisine. Adding cream cheese is a popular modern twist that adds richness and helps create a smooth, comforting texture, elevating this from a simple protein soup to something truly indulgent.
Serving Suggestions
- Loaded Soup Bowl: Serve hot with a generous sprinkle of shredded cheese, a dollop of Greek yogurt (in place of sour cream), fresh cilantro, and a few crushed tortilla chips.
- Over Rice: For a complete meal, serve a scoop of the soup over a small portion of cooked brown or white rice.
- With Cornbread: A warm slice of cornbread is the perfect accompaniment for dipping into this rich soup.
- As a Dip: Thicken it slightly more and serve with tortilla chips for a hearty, scoopable dip at a gathering.
Pro Tips for Success
- Drain Grease Well: For a healthier soup, make sure to thoroughly drain any excess grease from the ground meat after browning it.
- Soften Cream Cheese: Ensure your cream cheese is softened to room temperature before mixing it with milk. This prevents lumps and ensures it blends smoothly into the soup.
- Adjust Spice: Control the heat by choosing mild or hot Rotel. You can also add a pinch of cayenne pepper if you like it extra spicy, or a can of diced jalapeños.
- Top it Off: Don’t skip the toppings! They add fresh textures, flavors, and visual appeal, making each bowl unique and exciting.
Storage & Reheating
This High Protein Creamy Taco Soup is fantastic for meal prepping! Store leftovers in individual airtight containers in the refrigerator for up to 3-4 days. It also freezes beautifully: allow the soup to cool completely, then transfer to freezer-safe containers or bags and freeze for up to 3 months. To reheat, thaw in the refrigerator overnight if frozen, then gently warm on the stovetop over medium-low heat or in the microwave until heated through.
Closing Paragraph
I am so excited for you to try this incredibly delicious and satisfying High Protein Creamy Taco Soup! It’s the perfect blend of comfort and nutrition, proving that protein soup recipes can be utterly crave-worthy. Whether you’re looking for a quick weeknight dinner or a crowd-pleasing meal, this soup has you covered. Please give it a try, customize it with your favorite toppings, and let me know how you loved it by leaving a rating and comment below!
🎀 Final Thoughts
Oh, this soup just brings me so much joy! It’s hearty, it’s flavorful, and it tastes like a warm hug in a bowl. Knowing that it’s also packed with protein and good-for-you ingredients makes it even better. It’s my go-to whenever I need something comforting and delicious that also fits into a busy schedule. Pure soup perfection!