I reinvented a Taco Soup Recipe with a surprising protein boost that uses lean ingredients and classic taco seasonings for a simple weeknight option.
I never thought a high protein soup could feel this indulgent, but this High Protein Creamy Taco Soup sneaks up on you. I browned lean ground turkey, stirred in reduced fat cream cheese, and somehow ended up with a bowl that’s rich but not heavy.
The flavors pop, and you’ll keep guessing what’s making it so creamy before you realize it’s something simple and smart. This isn’t your usual Low Calorie Soup that tastes like nothing, it’s got edge, heat, and a bit of tang.
I made it on a weeknight and kept eating till the bowl was gone, oops.
Ingredients
- Lean turkey packs protein, keeps soup filling and lower in fat than beef.
- Black beans add fiber, protein and a creamy texture, help digestion.
- Pinto beans give carbs, fiber and heartiness that stretch the meal.
- Corn brings natural sweetness and crunch, adds carbs and color.
- Tomatoes add bright acidity, vitamins and a light fresh flavor.
- Cream cheese makes soup rich and creamy with fewer calories.
- Nonfat Greek yogurt boosts tangy creaminess plus extra protein and probiotics.
- Reduced fat cheddar gives melty cheesy flavor and some calcium.
- Lime brightens with citrus zing, cilantro adds herb freshness and aroma.
Ingredient Quantities
- 1 lb (450 g) lean ground turkey or chicken, works too
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 packet (about 1 oz / 28 g) taco seasoning
- 1 (14.5 oz / 410 g) can diced tomatoes
- 1 (15 oz / 425 g) can black beans
- 1 (15 oz / 425 g) can pinto beans
- 1 (15 oz / 425 g) can sweet corn
- 2 cups low sodium chicken broth
- 4 oz (115 g) reduced fat cream cheese
- 1/2 cup plain nonfat Greek yogurt
- 1 cup (about 4 oz / 115 g) shredded reduced fat cheddar
- 1 lime
- 2 tbsp chopped fresh cilantro
- Salt and black pepper
How to Make this
1. Prep everything first: drain and rinse the black beans and pinto beans, drain the corn, dice the onion, mince the garlic, chop the cilantro and soften the cream cheese a bit so it mixes easier.
2. Heat 1 tablespoon olive oil in a large pot over medium heat; add the diced onion and cook until soft and translucent about 4 to 5 minutes, then add the garlic and cook 30 to 45 seconds more so it gets fragrant but doesn’t burn.
3. Add the 1 pound ground turkey (or chicken) and brown it, breaking it up with a spoon; once it’s mostly cooked, sprinkle in the packet of taco seasoning and stir to coat the meat.
4. Pour in the can of diced tomatoes with their juices, the drained black beans, pinto beans and corn, plus the 2 cups low sodium chicken broth; stir everything, bring to a gentle simmer and let it cook for 8 to 12 minutes so the flavors meld.
5. Reduce the heat to low and add the 4 ounces cream cheese in chunks, stirring until it melts and the soup becomes creamy and smooth.
6. To add the yogurt without curdling, scoop about a cup of hot soup into a small bowl, whisk in the 1/2 cup plain nonfat Greek yogurt to temper it, then stir that mixture back into the pot; avoid boiling after you add the yogurt.
7. Stir in most of the 1 cup shredded reduced fat cheddar so it melts into the soup, but save a little for topping if you like; taste and season with salt and black pepper as needed (remember the broth and taco seasoning have sodium so go easy).
8. Squeeze in the juice of the lime and fold in the chopped cilantro, give it one last stir, taste again and adjust lime, salt or pepper if you want more zip.
9. Serve hot with the reserved cheddar and extra cilantro on top and a lime wedge on the side; this keeps well in the fridge for a few days and reheats nicely.
Equipment Needed
1. Large pot or Dutch oven (5–6 qt)
2. Wooden spoon or silicone spatula
3. Chef’s knife and cutting board
4. Can opener and colander/strainer
5. Measuring cups and spoons
6. Small bowl and whisk (for tempering the yogurt, dont skip)
7. Cheese grater or pre-shredded cheese bowl
8. Ladle and serving bowls/widgets for toppings
FAQ
Healthy High Protein Creamy Taco Soup Recipe Substitutions and Variations
- Ground turkey or chicken (1 lb):
- Extra-lean ground beef (90% lean) if you want a richer flavor, just drain the fat
- Crumbled tempeh or firm tofu for a vegetarian option, brown it well so it gets some texture
- Cooked lentils (brown or green) for a high protein, lower fat swap, about 1 1/2 cups cooked
- Reduced fat cream cheese (4 oz):
- Neufchatel cheese, almost the same texture but slightly less fat
- Silken tofu blended smooth for a dairy free, lower fat creamy base
- Low fat ricotta or blended cottage cheese for a tangy, protein rich alternative
- Plain nonfat Greek yogurt (1/2 cup):
- Sour cream for the same tang and creaminess, use same amount
- Plain coconut yogurt if you need dairy free, tastes a little coconutty though
- Plain low fat kefir or buttermilk to thin things out and add tang, use a bit less if you want thicker soup
- Black beans and pinto beans:
- Kidney beans or cannellini beans for similar protein and texture
- Chopped chickpeas for a firmer bite and good protein
- Extra corn plus diced sweet potato or squash if you want to skip legumes altogether
Pro Tips
– Toast the taco seasoning for extra punch: sprinkle it onto the browned meat and let it sizzle for 20 to 30 seconds before adding any liquids, it’ll bloom the spices and make the whole pot taste deeper, trust me.
– For ultra creamy texture without lumps, puree about a cup of the beans and a little broth in a blender or with an immersion blender and stir that back in, it adds body so you can use less cream cheese and it still feels rich.
– If you want no curdling and a nicer mouthfeel use full fat Greek yogurt or sour cream, or at least bring the yogurt to room temp before you temper it, colder yogurt is the main reason soups split.
– Don’t dump everything in at once, save about a cup of the corn and beans to stir in at the end, gives you a fresher pop of texture and color instead of everything going mushy.
– For brighter flavor add lime zest with the juice and toss some chopped cilantro stems into the onions while they cook, stems have lots of flavor and the zest makes the lime hit way more noticeable; when reheating leftovers add a splash of broth and a squeeze of lime to revive it, dont overboil.
Healthy High Protein Creamy Taco Soup Recipe
I reinvented a Taco Soup Recipe with a surprising protein boost that uses lean ingredients and classic taco seasonings for a simple weeknight option.
6
servings
472
kcal
Equipment: 1. Large pot or Dutch oven (5–6 qt)
2. Wooden spoon or silicone spatula
3. Chef’s knife and cutting board
4. Can opener and colander/strainer
5. Measuring cups and spoons
6. Small bowl and whisk (for tempering the yogurt, dont skip)
7. Cheese grater or pre-shredded cheese bowl
8. Ladle and serving bowls/widgets for toppings
Ingredients
1 lb (450 g) lean ground turkey or chicken, works too
1 tbsp olive oil
1 medium yellow onion, diced
2 cloves garlic, minced
1 packet (about 1 oz / 28 g) taco seasoning
1 (14.5 oz / 410 g) can diced tomatoes
1 (15 oz / 425 g) can black beans
1 (15 oz / 425 g) can pinto beans
1 (15 oz / 425 g) can sweet corn
2 cups low sodium chicken broth
4 oz (115 g) reduced fat cream cheese
1/2 cup plain nonfat Greek yogurt
1 cup (about 4 oz / 115 g) shredded reduced fat cheddar
1 lime
2 tbsp chopped fresh cilantro
Salt and black pepper
Directions
- Prep everything first: drain and rinse the black beans and pinto beans, drain the corn, dice the onion, mince the garlic, chop the cilantro and soften the cream cheese a bit so it mixes easier.
- Heat 1 tablespoon olive oil in a large pot over medium heat; add the diced onion and cook until soft and translucent about 4 to 5 minutes, then add the garlic and cook 30 to 45 seconds more so it gets fragrant but doesn't burn.
- Add the 1 pound ground turkey (or chicken) and brown it, breaking it up with a spoon; once it's mostly cooked, sprinkle in the packet of taco seasoning and stir to coat the meat.
- Pour in the can of diced tomatoes with their juices, the drained black beans, pinto beans and corn, plus the 2 cups low sodium chicken broth; stir everything, bring to a gentle simmer and let it cook for 8 to 12 minutes so the flavors meld.
- Reduce the heat to low and add the 4 ounces cream cheese in chunks, stirring until it melts and the soup becomes creamy and smooth.
- To add the yogurt without curdling, scoop about a cup of hot soup into a small bowl, whisk in the 1/2 cup plain nonfat Greek yogurt to temper it, then stir that mixture back into the pot; avoid boiling after you add the yogurt.
- Stir in most of the 1 cup shredded reduced fat cheddar so it melts into the soup, but save a little for topping if you like; taste and season with salt and black pepper as needed (remember the broth and taco seasoning have sodium so go easy).
- Squeeze in the juice of the lime and fold in the chopped cilantro, give it one last stir, taste again and adjust lime, salt or pepper if you want more zip.
- Serve hot with the reserved cheddar and extra cilantro on top and a lime wedge on the side; this keeps well in the fridge for a few days and reheats nicely.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 459g
- Total number of serves: 6
- Calories: 472kcal
- Fat: 18.2g
- Saturated Fat: 6.2g
- Trans Fat: 0.08g
- Polyunsaturated: 1g
- Monounsaturated: 6.7g
- Cholesterol: 90mg
- Sodium: 700mg
- Potassium: 888mg
- Carbohydrates: 41.8g
- Fiber: 9.3g
- Sugar: 6.5g
- Protein: 30.7g
- Vitamin A: 417IU
- Vitamin C: 8mg
- Calcium: 113mg
- Iron: 1.8mg
