There is nothing quite like a warm bowl of soup on a chilly evening, and this High Protein Creamy Taco Soup has become an absolute favorite in my kitchen. It’s hearty, flavorful, and comes together in one pot, making it perfect for a busy weeknight. This recipe is everything you love about tacos, transformed into a comforting, creamy spoonful.
My dad, James, made the best “whatever’s-in-the-pantry” soups. I remember him stirring a big pot on a crisp autumn evening, the whole house smelling of warm spices. This recipe is my tribute to his comforting creations, a hug in a bowl, just like his.
Why This Soup Feels Like Home
- One-Pot Wonder: Everything cooks in a single pot, which means wonderfully easy cleanup.
- Quick & Easy: This comforting soup is ready in under 40 minutes, ideal for weeknight dinners.
- Protein-Packed: With ground chicken and Greek yogurt, it’s a filling meal that will keep you satisfied.
- Customizable: Feel free to add your favorite toppings just like you would with tacos!
Let’s Gather Our Ingredients
- 1 tablespoon olive oil
- 1 lb ground chicken or turkey
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) corn, drained
- 1 can (14 oz) diced tomatoes
- 2 cups chicken broth
- 1 packet taco seasoning (or homemade blend)
- ½ teaspoon smoked paprika
- ½ teaspoon cumin
- 1 cup Greek yogurt (or light cream cheese for extra creaminess)
- Salt and black pepper to taste
- Fresh cilantro, chopped (for garnish)
- Tortilla chips (for serving, optional)
The Tools I Love for This Recipe
Large Stockpot
A good, heavy-bottomed stockpot is a must for any soup-making. It distributes the heat so evenly and prevents anything from scorching on the bottom.
Wooden Spoon
I always reach for my trusty wooden spoon for a recipe like this; it’s perfect for breaking up the ground chicken without scratching my favorite pot.
Bringing It All to Life, Step by Step
First, Sauté Your Veggies
Heat your olive oil in a large pot over medium heat. Add the onion, garlic, and bell pepper. My favorite part is when the onions start to turn translucent and fragrant, that’s when you know you’re building a beautiful base of flavor. Cook them for about 3–4 minutes until they’ve softened up nicely.
Next, Brown the Ground Chicken
Add the ground chicken to the pot. Use your spoon to break it apart as it cooks. Don’t rush this step; letting the chicken get some nice brown bits on it adds so much depth to the soup.
Now, Let’s Wake Up the Spices
Stir in the taco seasoning, smoked paprika, and cumin. Let them cook for just a minute until they become wonderfully aromatic. This little step, which my mom called “waking up the spices,” makes such a difference in the final taste.
Combine Everything in the Pot
Now, add your drained black beans, corn, diced tomatoes, and chicken broth. Give everything a good stir to make sure all those wonderful ingredients are getting to know each other.
Let It Simmer and Mingle
Bring the soup to a gentle simmer. Once it’s bubbling lightly, reduce the heat to low and let it cook for 15–20 minutes. This is when the magic happens, and all the individual flavors meld together into one harmonious, delicious soup.
Add the Final Creamy Touch
This is the final touch! Remove the pot from the heat for a minute before stirring in the Greek yogurt. This prevents it from curdling and ensures your soup is perfectly creamy. Stir until it’s smooth, and then taste and adjust with salt and pepper.
Ladle, Garnish, and Enjoy!
Ladle your beautiful, creamy soup into bowls. I love to sprinkle a generous amount of fresh cilantro on top and serve it with a handful of crunchy tortilla chips for dipping.
A Quick Note on Nutrition
Please note that the nutritional information provided is an estimate and can vary based on the specific ingredients and brands you use. This information is calculated using an online calculator and is intended for guidance purposes only.
Simple Swaps for a Lighter Soup
- Leaner Protein: While the recipe calls for ground chicken or turkey, you can opt for 99% lean ground turkey to reduce the fat content further.
- Low-Sodium Swaps: To control the sodium, be sure to use a low-sodium chicken broth and a low-sodium taco seasoning, or better yet, make your own seasoning blend at home!
- Veggie Boost: Feel free to sneak in more vegetables for added nutrients. A cup of chopped zucchini, spinach, or kale can be stirred in during the last 10 minutes of simmering.
My Favorite Ways to Serve This Soup
- A Fun Toppings Bar: My sister Jennifer loves making things fun, and she would absolutely turn this into a “soup bar.” Set out bowls of shredded cheddar cheese, diced avocado, a dollop of sour cream, and some sliced jalapeños so everyone can customize their own bowl.
- Serve it Over Grains: For an even heartier meal, serve this soup over a scoop of fluffy quinoa or brown rice.
- Pair with a Cheesy Quesadilla: Nothing is better for dipping into a creamy soup than a warm, cheesy quesadilla. It’s the perfect comforting pair.
My Little Secrets for a Perfect Pot of Soup
- On Adding the Yogurt: Don’t add the Greek yogurt while the soup is boiling vigorously. It’s best to remove the pot from the heat for a moment, which allows the soup to cool slightly before you stir in the yogurt for a perfectly smooth finish.
- Remember to Drain and Rinse: Make sure you thoroughly drain and rinse your canned beans and corn. The excess liquid can make the soup watery and throw off the seasoning.
- Always Taste Before Serving: Always taste your soup before serving! The saltiness of broth and taco seasonings can vary, so a final taste and a little extra pinch of salt or pepper can make all the difference.
How to Store Your Leftovers
This soup makes for wonderful leftovers! Once it has cooled completely, store it in an airtight container in the refrigerator for up to 4 days. The flavors often get even better the next day. You can also freeze it for up to 3 months, though I recommend leaving the Greek yogurt out and stirring it in after reheating for the best texture.
From My Kitchen to Yours
Food is so much more than just what we eat; it’s about the memories we create and the comfort we share. I hope this simple, hearty soup brings as much warmth to your table as it does to mine. May it be the backdrop for laughter, conversation, and the making of your own beautiful family memories.
A Few Questions You Might Have
Can I make a vegetarian version?
Absolutely! To make a vegetarian version, simply omit the ground chicken and add an extra can of beans (like pinto or kidney beans) or a cup of red lentils for a hearty, plant-based protein source. You’ll also want to use vegetable broth instead of chicken broth.
Is this soup very spicy?
As written, this soup is mild and family-friendly. If you prefer more heat, you can easily add a diced jalapeño along with the onions, a pinch of cayenne pepper with the other spices, or serve it with your favorite hot sauce on the side.
Could I use my slow cooker for this?
Yes, this recipe adapts beautifully to the slow cooker. Simply brown the chicken with the vegetables and spices on the stovetop first, then transfer everything except the Greek yogurt to your slow cooker. Cook on low for 4-6 hours or on high for 2-3 hours. Stir in the Greek yogurt just before serving.
Print
High Protein Creamy Taco Soup
- Total Time: 40 minutes
- Yield: 6 servings 1x
Description
A hearty, flavorful, and protein-packed creamy taco soup made in one pot. Perfect for busy weeknights, customizable with toppings, and inspired by comforting family recipes.
Ingredients
- 1 tablespoon olive oil
- 1 lb ground chicken or turkey
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) corn, drained
- 1 can (14 oz) diced tomatoes
- 2 cups chicken broth
- 1 packet taco seasoning (or homemade blend)
- ½ teaspoon smoked paprika
- ½ teaspoon cumin
- 1 cup Greek yogurt (or light cream cheese)
- Salt and black pepper to taste
- Fresh cilantro, chopped (for garnish)
- Tortilla chips (optional, for serving)
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, and bell pepper, and sauté for 3–4 minutes until softened.
- Add ground chicken, breaking it apart as it cooks, and brown well.
- Stir in taco seasoning, smoked paprika, and cumin, cooking for 1 minute to release flavors.
- Add black beans, corn, diced tomatoes, and chicken broth. Stir well.
- Bring to a gentle simmer, reduce heat, and cook for 15–20 minutes.
- Remove from heat and stir in Greek yogurt until smooth and creamy.
- Taste and adjust seasoning with salt and pepper.
- Ladle into bowls, garnish with cilantro, and serve with tortilla chips.
Notes
For best results, stir in the Greek yogurt after removing soup from the heat to prevent curdling. Use low-sodium broth and taco seasoning for a lighter version, and add extra veggies like spinach or zucchini for more nutrients.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mexican-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 310
- Sugar: 6g
- Sodium: 720mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 29g
- Cholesterol: 55mg
Keywords: taco soup, creamy soup, high protein, ground chicken, healthy dinner, one pot