Can comfort food actually support your protein goals? This high protein creamy taco soup says yes. Loaded with lean ground turkey or chicken, black beans, and a rich but light cream cheese base, this soup is the ideal marriage of hearty and healthy. It delivers big flavor with minimal fuss, and best of all, it can be on your table in under 30 minutes. Whether you’re meal prepping for the week or just need a cozy one-pot dinner, this taco soup hits every mark: fast, satisfying, and protein-packed.
Ingredients
- 1 lb lean ground turkey or chicken
- 1 tablespoon olive oil
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can corn, drained
- 1 (10 oz) can diced tomatoes with green chiles
- 1 cup chicken broth
- 1 (8 oz) block light cream cheese, cubed
- 1 packet taco seasoning (or 2 tablespoons homemade)
- Salt & pepper to taste
- Optional toppings: fresh cilantro, lime wedges, shredded cheese, tortilla chips
Step-by-Step Instructions
Step 1: Brown the Meat
- Heat olive oil in a large soup pot over medium heat.
- Add ground turkey or chicken and cook until browned, about 5–7 minutes, breaking it up with a spatula.
Step 2: Build the Soup
- Stir in taco seasoning and cook for 1 minute to bloom the spices.
- Add black beans, corn, diced tomatoes with green chiles, and chicken broth. Stir to combine.
Step 3: Make It Creamy
- Add the cubed cream cheese and reduce heat to low.
- Simmer gently, stirring occasionally, until cream cheese is fully melted and soup is creamy (about 5–7 minutes).
- Season with salt and pepper to taste.
Variations
- Low Carb: Omit corn and swap beans for extra meat or diced zucchini.
- Spicy Boost: Add 1 diced jalapeño or 1 tsp chipotle chili powder for heat.
- Vegetarian: Replace meat with lentils or a plant-based ground alternative.
- Extra Veggies: Stir in chopped spinach or kale at the end for added nutrients.
Cooking Note
- Light cream cheese adds richness without the heaviness of full-fat.
- Simmering gently ensures the dairy blends smoothly without curdling.
- Rinse beans thoroughly to reduce excess sodium and improve texture.
Serving Suggestions
This creamy taco soup shines with classic taco toppings like shredded cheese, crushed tortilla chips, chopped cilantro, or a squeeze of fresh lime. For a high-protein boost, serve with a side of quinoa or pair with a simple avocado salad. It also works beautifully in a thermos for a warming workday lunch.
Storing Tips for the Recipe
Store leftovers in airtight containers in the refrigerator for up to 4 days. This soup freezes well, too—just let it cool completely before transferring to freezer bags or containers. Thaw overnight in the fridge and reheat gently on the stove or in the microwave. Stir well to recombine the cream base after freezing.
Timing
Prep Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
Yield: 4 servings
Nutritional Information (Per Serving)
Calories: 360
Protein: 32g
Sodium: 680mg
Healthier Alternatives for the Recipe
Swap cream cheese for Greek yogurt or Neufchâtel for a lighter touch. Use homemade taco seasoning to cut added sodium and preservatives. Opt for reduced-sodium broth and beans to manage salt intake. Increase the veggie ratio to bulk up fiber and volume without extra calories.
Common Mistakes to Avoid
- Overheating Cream Cheese: Keep heat low to prevent curdling.
- Skipping Seasoning: Taste as you go and season in layers.
- Using High-Fat Meat: Stick with lean turkey or chicken to keep protein high and fat moderate.
- Not Draining Beans/Corn: Drain well to prevent thinning the soup.
Conclusion
If you’re searching for a delicious and easy way to hit your protein goals while still enjoying a warm, comforting meal, this high protein creamy taco soup is the winner. It’s quick to cook, easy to customize, and endlessly crave-worthy. One bite and you’ll want it in your regular weeknight rotation. Don’t forget to top it your way and share your favorite version with us!
Frequently Asked Questions (FAQs)
Q1: Can I make this in a slow cooker?
A: Yes, brown the meat first, then add all ingredients (except cream cheese). Add cream cheese in last 30 minutes.
Q2: Is it freezer-friendly?
A: Absolutely. Cool completely, store in freezer-safe containers, and thaw before reheating.
Q3: Can I make it dairy-free?
A: Yes, use a plant-based cream cheese or unsweetened coconut cream.
Q4: What’s the best protein substitution?
A: Ground beef or even leftover rotisserie chicken both work well if you’re not using turkey or ground chicken.
| Nutrient | Amount |
|---|---|
| Calories | 360 |
| Protein | 32g |
| Fat | 14g |
| Saturated Fat | 6g |
| Unsaturated Fat | 6g |
| Trans Fat | 0g |
| Cholesterol | 85mg |
| Carbohydrates | 24g |
| Fiber | 6g |
| Sugar | 5g |
| Sodium | 680mg |
high protein creamy taco soup
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
This high protein creamy taco soup is the perfect weeknight comfort food—quick, flavorful, and packed with lean protein and southwest spice.
Ingredients
1 lb lean ground turkey or chicken
1 tablespoon olive oil
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can corn, drained
1 (10 oz) can diced tomatoes with green chiles
1 cup chicken broth
1 (8 oz) block light cream cheese, cubed
1 packet taco seasoning (or 2 tbsp homemade)
Salt & pepper to taste
Optional: fresh cilantro, lime wedges, shredded cheese, tortilla chips for topping
Instructions
1. Heat oil in a soup pot and brown the ground turkey or chicken.
2. Stir in taco seasoning and cook for 1 minute.
3. Add black beans, corn, tomatoes, and broth. Stir well.
4. Add cream cheese and lower heat.
5. Simmer until cream cheese is melted and soup is creamy.
6. Season to taste and serve with toppings.
Notes
Use light cream cheese for a creamy texture with fewer calories.
Freeze in single portions for meal prep.
Customize with hot sauce or chopped veggies.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mexican-Inspired
Nutrition
- Serving Size: 1.5 cups
- Calories: 360
- Sugar: 5g
- Sodium: 680mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 6g
- Protein: 32g
- Cholesterol: 85mg