This High Protein Creamy Taco Soup is a warm, satisfying hug in a bowl, perfect for a cozy weeknight dinner. It’s incredibly simple to put together, packed with flavor, and loaded with protein to keep you full and happy. This macro-friendly recipe will quickly become a favorite in your collection of protein soup recipes.
My dad, James, wasn’t a man of many words, but his love shone through in the hearty meals he made. I cherish the memory of him letting me have the first taste of a simmering soup. This recipe, with its comforting warmth, brings me right back to his kitchen.
Why This Soup Feels Like Home
- Packed with Protein: Utilizes lean ground turkey and Greek yogurt for a substantial protein boost.
- Quick & Easy: This one-pot meal comes together in under 30 minutes, making it perfect for busy weeknights.
- Creamy & Flavorful: Softened cream cheese and Greek yogurt create a rich, creamy texture without excess fat.
- Macro-Friendly: A balanced and satisfying meal that fits easily into a macro-conscious lifestyle.
Gathering the Ingredients for Our Taco Soup
- 1 lb lean ground turkey or chicken
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can corn, drained
- 1 (10 oz) can diced tomatoes with green chilies
- 2 cups low-sodium chicken broth
- 1 cup plain Greek yogurt
- 1/2 cup light cream cheese, softened
- 2 tablespoons taco seasoning
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh cilantro, diced tomato, and tortilla chips for garnish
The Right Pot for the Job
A Sturdy Soup Pot
A good, heavy-bottomed pot is my best friend for soups like this; it heats everything so evenly without any fuss.
Bringing Our Creamy Taco Soup to Life, Step by Step
First, a Fragrant Foundation
Heat the olive oil in a large pot over medium heat. Add the diced onion and let it cook for 2–3 minutes until it softens and becomes fragrant. This is where the flavor foundation begins!
Next, We’ll Brown the Turkey
Add the minced garlic and ground turkey to the pot. Cook until the turkey is browned and crumbly, which should take about 5–7 minutes. I like to use a wooden spoon to break it up as it cooks.
Now, We’ll Marry the Flavors
Stir in the taco seasoning, smoked paprika, diced tomatoes with green chilies, black beans, corn, and chicken broth. Give it all a good stir and bring the mixture to a gentle simmer.
The Secret to That Creamy Texture
Lower the heat and stir in the Greek yogurt and cream cheese. Keep stirring gently until both have melted completely into the soup, creating a smooth and creamy broth.
A Gentle Simmer to Finish
Allow the soup to simmer for another 10–15 minutes, stirring every so often. You’ll notice it starts to thicken up beautifully.
A Final Stir and a Taste
Give the soup a taste and adjust with salt and pepper as needed. Sometimes I find the taco seasoning adds enough salt, but it’s always good to check.
Time to Ladle and Garnish
Serve your delicious Protein Taco Soup warm. Top each bowl with fresh cilantro, extra diced tomatoes, and a few crunchy tortilla chips for the perfect finish.
A Quick Note on Nutrition
Please note that the nutritional information provided is an estimate and can vary based on the specific ingredients and quantities used. The values are calculated for your convenience and should be considered an approximation.
Simple Swaps for a Lighter Touch
- Extra Veggies: Feel free to add more vegetables like diced bell peppers, zucchini, or even spinach for an extra nutrient boost.
- Dairy-Free Option: To make this soup dairy-free, you can use dairy-free cream cheese and a plant-based yogurt alternative.
- Leaner Protein: While the recipe calls for lean turkey or chicken, you could also use lean ground beef or even bison for a different flavor profile.
My Favorite Ways to Garnish and Serve
- Topping Bar: Set out bowls of shredded lettuce, cheddar cheese, diced avocado, jalapeños, and a dollop of sour cream or extra Greek yogurt for a fun, customizable meal.
- With a Side of Cornbread: A warm slice of cornbread is the perfect companion for sopping up every last drop of this creamy soup.
- Over Rice: For an even heartier meal, serve the soup over a bed of cilantro-lime rice.
A Few of My Tried-and-True Tips
- On Adding the Dairy: Be sure to lower the heat before adding the Greek yogurt and cream cheese. If the soup is boiling, the dairy can curdle.
- On Smoothness: Using cream cheese straight from the fridge can result in clumps. Letting it soften on the counter for a bit ensures it melts smoothly into the soup.
- On Canned Goods: For the best texture and to control the sodium content, it’s important to drain and rinse your canned beans and corn before adding them.
How to Store and Savor Leftovers
This soup is wonderful for meal prep! Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. The flavors tend to meld together and taste even better the next day. You can reheat it gently on the stovetop or in the microwave.
From My Heart to Your Table
This High Protein Creamy Taco Soup recipe is more than just a meal; it’s a bowl full of comfort that I hope brings as much warmth to your table as it does to mine. It’s simple, nourishing, and perfect for sharing. I hope you and your loved ones create your own happy memories with it.
Your Questions, Answered with Love
Can I prepare this in my slow cooker instead?
Yes, absolutely! To adapt this for a slow cooker, first brown the turkey with the onion and garlic on the stovetop. Then, transfer the meat mixture to the slow cooker and add all other ingredients except for the Greek yogurt and cream cheese. Cook on low for 4-6 hours. Stir in the softened cream cheese and Greek yogurt during the last 30 minutes of cooking.
How do I give the soup a little more kick?
If you like a little extra heat, you can add a pinch of cayenne pepper, a dash of your favorite hot sauce, or use a can of hot diced tomatoes and green chilies instead of mild. Diced jalapeños also make a wonderful topping for those who enjoy a kick.
Does this creamy soup freeze well?
Because of the cream cheese and Greek yogurt, freezing can sometimes alter the texture. If you plan to freeze it, I recommend making the soup base without the dairy ingredients. Freeze the base for up to 3 months. When you’re ready to serve, thaw the soup, reheat it on the stove, and then stir in the cream cheese and Greek yogurt until smooth.
Print
High Protein Creamy Taco Soup
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
This High Protein Creamy Taco Soup is a cozy, protein-packed comfort meal that’s rich, creamy, and full of flavor. Perfect for a quick weeknight dinner or meal prep favorite.
Ingredients
- 1 lb lean ground turkey or chicken
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can corn, drained
- 1 (10 oz) can diced tomatoes with green chilies
- 2 cups low-sodium chicken broth
- 1 cup plain Greek yogurt
- 1/2 cup light cream cheese, softened
- 2 tablespoons taco seasoning
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh cilantro, diced tomato, and tortilla chips for garnish
Instructions
- Heat olive oil in a large pot over medium heat and sauté diced onion for 2–3 minutes until softened.
- Add minced garlic and ground turkey, cooking until browned and crumbly, about 5–7 minutes.
- Stir in taco seasoning, smoked paprika, diced tomatoes with green chilies, black beans, corn, and chicken broth. Bring to a simmer.
- Reduce heat and stir in Greek yogurt and cream cheese until melted and creamy.
- Simmer for 10–15 minutes, stirring occasionally, until thickened.
- Season with salt and pepper to taste.
- Serve warm, garnished with fresh cilantro, diced tomatoes, and tortilla chips.
Notes
Store leftovers in an airtight container in the fridge for 3–4 days. Reheat gently on the stovetop or in the microwave. To make dairy-free, use dairy-free yogurt and cream cheese alternatives.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 310
- Sugar: 6g
- Sodium: 750mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 33g
- Cholesterol: 65mg
Keywords: high protein, taco soup, creamy soup, healthy dinner, easy soup recipe