When you’re craving comfort food that’s both hearty and nourishing, this High Protein Creamy Taco Soup is the perfect recipe. I still remember making it after a gym session—it was creamy, flavorful, and kept me full for hours. Packed with lean ground meat, beans, and Greek yogurt or cream cheese for richness, it delivers bold taco flavors while being balanced and protein-packed. Ready in just 30 minutes, it’s ideal for busy nights when you want something filling and satisfying without much effort.
Ingredients
1 lb lean ground turkey or chicken
1 onion, diced
3 garlic cloves, minced
1 packet taco seasoning or 2 tbsp homemade mix
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) corn, drained
1 can (15 oz) diced tomatoes
3 cups chicken broth
1/2 cup plain Greek yogurt or 4 oz cream cheese
1/2 cup shredded cheddar cheese
Salt and pepper, to taste
Optional toppings: avocado slices, cilantro, extra cheese, crushed tortilla chips
Instructions
In a large pot, cook ground turkey or chicken with onion and garlic until browned. Stir in taco seasoning and cook for 1 minute. Add beans, corn, diced tomatoes, and chicken broth. Stir well and bring to a boil. Lower heat and simmer 15 minutes. Stir in Greek yogurt or cream cheese until creamy, then add shredded cheddar. Mix until smooth. Taste and adjust seasoning with salt and pepper. Serve hot with your favorite toppings.
Substitutions
Use ground beef for a richer flavor. Swap Greek yogurt with cottage cheese blended until smooth. Add more beans or lentils for extra plant-based protein. For dairy-free, use cashew cream and dairy-free cheese.
Equipment
Large soup pot or Dutch oven
Wooden spoon
Knife and cutting board
Measuring cups and spoons
Ladle for serving
Storage
Refrigerator: Store in airtight containers for up to 4 days.
Freezer: Freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating: Warm gently on the stove or in the microwave; add broth if it thickens.
Top Tips
Brown the meat well for depth of flavor. Stir Greek yogurt or cream cheese in off the heat to prevent curdling. Always taste and season at the end. Top with avocado and cilantro for freshness.
FAQs
Is this soup really high in protein? Yes, thanks to lean meat, beans, and Greek yogurt or cheese, it’s loaded with protein.
Can I make it vegetarian? Yes, replace meat with lentils or extra beans for plant-based protein.
Can I make this in a slow cooker? Yes, cook on low for 6 hours, then stir in dairy before serving.
Is it spicy? It’s mildly spiced as written, but you can add jalapeños or hot sauce for more heat.