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High Protein Creamy Taco Soup Flavorful and Filling

by on July 11, 2025

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Are you craving a delicious meal that packs a protein punch? Look no further than my High Protein Creamy Taco Soup! This rich and vibrant dish combines lean turkey and creamy Greek yogurt with hearty beans and fresh veggies. Every bite bursts with flavor, making it both filling and satisfying. Let’s explore how to whip up this comforting soup that’s perfect for any day of the week!

- Ground turkey or chicken - Greek yogurt In this soup, I love using ground turkey or chicken. They both add lean protein and keep the dish light. If you want more flavor, you can use chicken. It adds a rich taste to the soup. Greek yogurt is my secret for creaminess. It makes the soup smooth without heavy cream. Plus, it adds extra protein! - Black beans - Kidney beans - Diced tomatoes with green chilies - Corn - Onion and garlic Next, let’s talk about the veggies and legumes. Black beans and kidney beans pack a protein punch. They also add fiber, which keeps you full. Diced tomatoes with green chilies give a nice kick. Corn sweetens the mix and adds texture. Onions and garlic bring depth to the flavor. Sauté them first to unlock their rich taste. - Taco seasoning - Chicken or vegetable broth - Olive oil - Salt and pepper Now, for the seasonings and broth. Taco seasoning is key to that classic flavor. It blends perfectly with the other ingredients. I use chicken or vegetable broth to build the soup’s base. Olive oil helps sauté the onion and garlic. Don’t forget salt and pepper! They round out the flavors and make everything pop. This soup is not just tasty; it is also filling. It’s a warm hug in a bowl, perfect for any day! {{ingredient_image_1}} First, heat one tablespoon of olive oil in a large pot over medium heat. Add one diced onion and sauté it until it turns translucent, about 4 to 5 minutes. This step brings out the sweet flavor of the onion and sets a great base. Next, stir in three minced garlic cloves. Cook them for one more minute until they smell fragrant. Now, it’s time to add the protein. Place one pound of ground turkey or chicken into the pot. Cook it until it’s browned and fully cooked, about 6 to 7 minutes. Break the meat apart with a spatula as it cooks. This ensures even cooking and helps to mix it well with the onion and garlic. Once the meat is cooked, mix in one packet of taco seasoning. Stir well to coat the meat evenly with the spices. This gives the soup that classic taco flavor we love. Next, pour in four cups of chicken or vegetable broth. Add in one can of rinsed and drained black beans, one can of rinsed and drained kidney beans, one can of diced tomatoes with green chilies, and one can of drained corn. Stir everything together until it’s well combined. Bring the soup to a simmer. Cover the pot and let it cook for about 15 to 20 minutes. This time allows all the flavors to meld together and creates a rich, hearty soup. After simmering, remove the pot from heat. Now, stir in one cup of Greek yogurt until it’s fully mixed in. This step adds creaminess to the soup without using heavy cream. If the soup is too thick, you can add more broth until it reaches your desired texture. Finally, taste the soup and adjust the seasoning with salt and pepper as needed. This is your chance to make it perfect for your taste buds. Now, your high protein creamy taco soup is ready to serve! To boost the flavor of your soup, use fresh herbs like cilantro. Chop it finely and sprinkle it on top before serving. This adds a bright taste and a nice color. You can also adjust the spice level by adding more taco seasoning. If you want it spicier, try adding a pinch of cayenne or diced jalapeños. For extra creaminess, Greek yogurt is key. It makes the soup rich and smooth. If you want to switch things up, try cream cheese or sour cream instead. If your soup is too thick, add more broth. Stir in a little at a time until you reach your perfect texture. Toppings can make your soup even better. Add shredded cheese for richness, avocado slices for creaminess, and lime wedges for a zesty kick. Pair your soup with tortilla chips for crunch or a fresh salad for balance. These sides will bring your meal to the next level. Pro Tips Use Lean Meat: Opt for lean ground turkey or chicken to keep the soup healthy without sacrificing flavor. Customize the Heat: Adjust the spice level by choosing regular or hot taco seasoning, or add fresh jalapeños for an extra kick. Make it Vegetarian: Substitute the meat with extra beans or lentils for a delicious vegetarian version that still packs a protein punch. Garnish for Freshness: Fresh cilantro, avocado, and lime not only enhance the flavor but also add a refreshing touch to the soup. {{image_2}} You can swap ground turkey or chicken for other proteins. Tofu is a great choice for a plant-based option. Crumble firm tofu and cook it like the meat. It absorbs flavors well and makes the soup filling. If you prefer beef, use ground beef instead of turkey. This option brings a richer taste and hearty texture. To make the soup vegetarian or vegan, remove the meat and Greek yogurt. Use vegetable broth for a full flavor. You can add more beans or lentils to keep the protein high. For gluten-free options, check your taco seasoning. Some brands may contain gluten. Use certified gluten-free seasoning to keep it safe. Adding more vegetables can boost the soup's nutrition. Try bell peppers, zucchini, or spinach for extra color and taste. You can also adjust the spice levels. For mild flavor, use less taco seasoning. If you like heat, add jalapeños or hot sauce. Feel free to experiment with different flavors to make it your own! You can store High Protein Creamy Taco Soup in the fridge for about 3-4 days. Use an air-tight container to keep it fresh. Glass or plastic containers work well. Make sure the soup cools down before sealing it. This helps avoid moisture buildup, which can lead to spoilage. To freeze the soup, let it cool completely. Pour it into freezer-safe bags or containers. Leave some space at the top as the soup may expand. It is best to freeze it in smaller portions for easy use later. For thawing, place the soup in the fridge overnight. You can also use the microwave on low power for quick thawing. When you’re ready to enjoy your soup, there are a few ways to reheat it. You can use the stove for even heating. Just pour the soup into a pot and warm it on low heat. Stir often to prevent sticking. The microwave is also an option. Heat it in short bursts, stirring in between. To keep the creaminess, add a bit more Greek yogurt after reheating. This will help restore that rich texture. Make sure to taste it again for seasoning, as flavors may change during storage. Enjoy your tasty soup! You can use ground beef or pork instead. If you want a vegetarian option, try crumbled tofu or tempeh. Both options will bring their own flavor and texture to the soup. Just remember to adjust the cooking time if you choose a different meat. Yes, you can. Start by browning the meat in a pan for flavor, then add it to your slow cooker. Mix in all the other ingredients, except for the Greek yogurt and cheese. Cook on low for 6-8 hours or on high for 3-4 hours. Stir in the Greek yogurt before serving for creaminess. There are several ways to boost protein. Add more beans, like black or kidney beans. You can also mix in some cooked lentils or even quinoa. These options will not only add protein but also enhance the soup's texture. Absolutely! You can add diced jalapeños or a splash of hot sauce to the soup. If you love heat, use spicy taco seasoning instead of regular. Adjust the amount based on your spice tolerance for the perfect kick. Serve this soup with tortilla chips for crunch. You can also pair it with a fresh salad topped with lime dressing. Cornbread is another great option to soak up the soup. Each side adds a fun twist to your meal! In this blog post, we explored how to create a delicious creamy taco soup. We covered key ingredients like ground turkey, Greek yogurt, beans, and spices. You learned step-by-step instructions for preparing the base and combining everything. We shared helpful tips for flavor and texture, along with serving and storage advice. Feel free to customize the recipe to fit your needs. Enjoy making and sharing this hearty dish!

Why I Love This Recipe

  1. High in Protein: This soup is packed with protein from the ground turkey or chicken, beans, and Greek yogurt, making it a filling and nutritious option.
  2. Quick and Easy: With a total time of just 40 minutes, this recipe is perfect for busy weeknights when you need a wholesome meal in a hurry.
  3. Versatile and Customizable: You can easily adjust the ingredients to suit your taste, whether by adding more veggies or using different types of beans.
  4. Comforting and Delicious: The creamy texture and bold taco flavors create a comforting bowl of soup that everyone will love.

Ingredients

Protein Sources

– Ground turkey or chicken

– Greek yogurt

In this soup, I love using ground turkey or chicken. They both add lean protein and keep the dish light. If you want more flavor, you can use chicken. It adds a rich taste to the soup. Greek yogurt is my secret for creaminess. It makes the soup smooth without heavy cream. Plus, it adds extra protein!

Vegetables and Legumes

– Black beans

– Kidney beans

– Diced tomatoes with green chilies

– Corn

– Onion and garlic

Next, let’s talk about the veggies and legumes. Black beans and kidney beans pack a protein punch. They also add fiber, which keeps you full. Diced tomatoes with green chilies give a nice kick. Corn sweetens the mix and adds texture. Onions and garlic bring depth to the flavor. Sauté them first to unlock their rich taste.

Seasonings and Broth

– Taco seasoning

– Chicken or vegetable broth

– Olive oil

– Salt and pepper

Now, for the seasonings and broth. Taco seasoning is key to that classic flavor. It blends perfectly with the other ingredients. I use chicken or vegetable broth to build the soup’s base. Olive oil helps sauté the onion and garlic. Don’t forget salt and pepper! They round out the flavors and make everything pop.

This soup is not just tasty; it is also filling. It’s a warm hug in a bowl, perfect for any day!

Step-by-Step Instructions

Preparing the Base

First, heat one tablespoon of olive oil in a large pot over medium heat. Add one diced onion and sauté it until it turns translucent, about 4 to 5 minutes. This step brings out the sweet flavor of the onion and sets a great base. Next, stir in three minced garlic cloves. Cook them for one more minute until they smell fragrant.

Now, it’s time to add the protein. Place one pound of ground turkey or chicken into the pot. Cook it until it’s browned and fully cooked, about 6 to 7 minutes. Break the meat apart with a spatula as it cooks. This ensures even cooking and helps to mix it well with the onion and garlic.

Combining Ingredients

Once the meat is cooked, mix in one packet of taco seasoning. Stir well to coat the meat evenly with the spices. This gives the soup that classic taco flavor we love. Next, pour in four cups of chicken or vegetable broth. Add in one can of rinsed and drained black beans, one can of rinsed and drained kidney beans, one can of diced tomatoes with green chilies, and one can of drained corn. Stir everything together until it’s well combined.

Bring the soup to a simmer. Cover the pot and let it cook for about 15 to 20 minutes. This time allows all the flavors to meld together and creates a rich, hearty soup.

Final Touches

After simmering, remove the pot from heat. Now, stir in one cup of Greek yogurt until it’s fully mixed in. This step adds creaminess to the soup without using heavy cream. If the soup is too thick, you can add more broth until it reaches your desired texture.

Finally, taste the soup and adjust the seasoning with salt and pepper as needed. This is your chance to make it perfect for your taste buds. Now, your high protein creamy taco soup is ready to serve!

Tips & Tricks

Enhancing Flavor

To boost the flavor of your soup, use fresh herbs like cilantro. Chop it finely and sprinkle it on top before serving. This adds a bright taste and a nice color. You can also adjust the spice level by adding more taco seasoning. If you want it spicier, try adding a pinch of cayenne or diced jalapeños.

Achieving Creaminess

For extra creaminess, Greek yogurt is key. It makes the soup rich and smooth. If you want to switch things up, try cream cheese or sour cream instead. If your soup is too thick, add more broth. Stir in a little at a time until you reach your perfect texture.

Serving Suggestions

Toppings can make your soup even better. Add shredded cheese for richness, avocado slices for creaminess, and lime wedges for a zesty kick. Pair your soup with tortilla chips for crunch or a fresh salad for balance. These sides will bring your meal to the next level.

Pro Tips

  1. Use Lean Meat: Opt for lean ground turkey or chicken to keep the soup healthy without sacrificing flavor.
  2. Customize the Heat: Adjust the spice level by choosing regular or hot taco seasoning, or add fresh jalapeños for an extra kick.
  3. Make it Vegetarian: Substitute the meat with extra beans or lentils for a delicious vegetarian version that still packs a protein punch.
  4. Garnish for Freshness: Fresh cilantro, avocado, and lime not only enhance the flavor but also add a refreshing touch to the soup.

Variations

Protein Alternatives

You can swap ground turkey or chicken for other proteins. Tofu is a great choice for a plant-based option. Crumble firm tofu and cook it like the meat. It absorbs flavors well and makes the soup filling. If you prefer beef, use ground beef instead of turkey. This option brings a richer taste and hearty texture.

Dietary Modifications

To make the soup vegetarian or vegan, remove the meat and Greek yogurt. Use vegetable broth for a full flavor. You can add more beans or lentils to keep the protein high. For gluten-free options, check your taco seasoning. Some brands may contain gluten. Use certified gluten-free seasoning to keep it safe.

Flavor Adaptations

Adding more vegetables can boost the soup’s nutrition. Try bell peppers, zucchini, or spinach for extra color and taste. You can also adjust the spice levels. For mild flavor, use less taco seasoning. If you like heat, add jalapeños or hot sauce. Feel free to experiment with different flavors to make it your own!

Storage Info

Refrigeration Guidelines

You can store High Protein Creamy Taco Soup in the fridge for about 3-4 days. Use an air-tight container to keep it fresh. Glass or plastic containers work well. Make sure the soup cools down before sealing it. This helps avoid moisture buildup, which can lead to spoilage.

Freezing Instructions

To freeze the soup, let it cool completely. Pour it into freezer-safe bags or containers. Leave some space at the top as the soup may expand. It is best to freeze it in smaller portions for easy use later. For thawing, place the soup in the fridge overnight. You can also use the microwave on low power for quick thawing.

Reheating

When you’re ready to enjoy your soup, there are a few ways to reheat it. You can use the stove for even heating. Just pour the soup into a pot and warm it on low heat. Stir often to prevent sticking. The microwave is also an option. Heat it in short bursts, stirring in between.

To keep the creaminess, add a bit more Greek yogurt after reheating. This will help restore that rich texture. Make sure to taste it again for seasoning, as flavors may change during storage. Enjoy your tasty soup!

FAQs

What can I substitute for ground turkey or chicken?

You can use ground beef or pork instead. If you want a vegetarian option, try crumbled tofu or tempeh. Both options will bring their own flavor and texture to the soup. Just remember to adjust the cooking time if you choose a different meat.

Can I make this soup in a slow cooker?

Yes, you can. Start by browning the meat in a pan for flavor, then add it to your slow cooker. Mix in all the other ingredients, except for the Greek yogurt and cheese. Cook on low for 6-8 hours or on high for 3-4 hours. Stir in the Greek yogurt before serving for creaminess.

How can I increase the protein content further?

There are several ways to boost protein. Add more beans, like black or kidney beans. You can also mix in some cooked lentils or even quinoa. These options will not only add protein but also enhance the soup’s texture.

Is it possible to make this soup spicy?

Absolutely! You can add diced jalapeños or a splash of hot sauce to the soup. If you love heat, use spicy taco seasoning instead of regular. Adjust the amount based on your spice tolerance for the perfect kick.

What sides go well with creamy taco soup?

Serve this soup with tortilla chips for crunch. You can also pair it with a fresh salad topped with lime dressing. Cornbread is another great option to soak up the soup. Each side adds a fun twist to your meal!

In this blog post, we explored how to create a delicious creamy taco soup. We covered key ingredients like ground turkey, Greek yogurt, beans, and spices. You learned step-by-step instructions for preparing the base and combining everything. We shared helpful tips for flavor and texture, along with serving and storage advice.

Feel free to customize the recipe to fit your needs. Enjoy making and sharing this hearty dis

- Ground turkey or chicken - Greek yogurt In this soup, I love using ground turkey or chicken. They both add lean protein and keep the dish light. If you want more flavor, you can use chicken. It adds a rich taste to the soup. Greek yogurt is my secret for creaminess. It makes the soup smooth without heavy cream. Plus, it adds extra protein! - Black beans - Kidney beans - Diced tomatoes with green chilies - Corn - Onion and garlic Next, let’s talk about the veggies and legumes. Black beans and kidney beans pack a protein punch. They also add fiber, which keeps you full. Diced tomatoes with green chilies give a nice kick. Corn sweetens the mix and adds texture. Onions and garlic bring depth to the flavor. Sauté them first to unlock their rich taste. - Taco seasoning - Chicken or vegetable broth - Olive oil - Salt and pepper Now, for the seasonings and broth. Taco seasoning is key to that classic flavor. It blends perfectly with the other ingredients. I use chicken or vegetable broth to build the soup’s base. Olive oil helps sauté the onion and garlic. Don’t forget salt and pepper! They round out the flavors and make everything pop. This soup is not just tasty; it is also filling. It’s a warm hug in a bowl, perfect for any day! {{ingredient_image_1}} First, heat one tablespoon of olive oil in a large pot over medium heat. Add one diced onion and sauté it until it turns translucent, about 4 to 5 minutes. This step brings out the sweet flavor of the onion and sets a great base. Next, stir in three minced garlic cloves. Cook them for one more minute until they smell fragrant. Now, it’s time to add the protein. Place one pound of ground turkey or chicken into the pot. Cook it until it’s browned and fully cooked, about 6 to 7 minutes. Break the meat apart with a spatula as it cooks. This ensures even cooking and helps to mix it well with the onion and garlic. Once the meat is cooked, mix in one packet of taco seasoning. Stir well to coat the meat evenly with the spices. This gives the soup that classic taco flavor we love. Next, pour in four cups of chicken or vegetable broth. Add in one can of rinsed and drained black beans, one can of rinsed and drained kidney beans, one can of diced tomatoes with green chilies, and one can of drained corn. Stir everything together until it’s well combined. Bring the soup to a simmer. Cover the pot and let it cook for about 15 to 20 minutes. This time allows all the flavors to meld together and creates a rich, hearty soup. After simmering, remove the pot from heat. Now, stir in one cup of Greek yogurt until it’s fully mixed in. This step adds creaminess to the soup without using heavy cream. If the soup is too thick, you can add more broth until it reaches your desired texture. Finally, taste the soup and adjust the seasoning with salt and pepper as needed. This is your chance to make it perfect for your taste buds. Now, your high protein creamy taco soup is ready to serve! To boost the flavor of your soup, use fresh herbs like cilantro. Chop it finely and sprinkle it on top before serving. This adds a bright taste and a nice color. You can also adjust the spice level by adding more taco seasoning. If you want it spicier, try adding a pinch of cayenne or diced jalapeños. For extra creaminess, Greek yogurt is key. It makes the soup rich and smooth. If you want to switch things up, try cream cheese or sour cream instead. If your soup is too thick, add more broth. Stir in a little at a time until you reach your perfect texture. Toppings can make your soup even better. Add shredded cheese for richness, avocado slices for creaminess, and lime wedges for a zesty kick. Pair your soup with tortilla chips for crunch or a fresh salad for balance. These sides will bring your meal to the next level. Pro Tips Use Lean Meat: Opt for lean ground turkey or chicken to keep the soup healthy without sacrificing flavor. Customize the Heat: Adjust the spice level by choosing regular or hot taco seasoning, or add fresh jalapeños for an extra kick. Make it Vegetarian: Substitute the meat with extra beans or lentils for a delicious vegetarian version that still packs a protein punch. Garnish for Freshness: Fresh cilantro, avocado, and lime not only enhance the flavor but also add a refreshing touch to the soup. {{image_2}} You can swap ground turkey or chicken for other proteins. Tofu is a great choice for a plant-based option. Crumble firm tofu and cook it like the meat. It absorbs flavors well and makes the soup filling. If you prefer beef, use ground beef instead of turkey. This option brings a richer taste and hearty texture. To make the soup vegetarian or vegan, remove the meat and Greek yogurt. Use vegetable broth for a full flavor. You can add more beans or lentils to keep the protein high. For gluten-free options, check your taco seasoning. Some brands may contain gluten. Use certified gluten-free seasoning to keep it safe. Adding more vegetables can boost the soup's nutrition. Try bell peppers, zucchini, or spinach for extra color and taste. You can also adjust the spice levels. For mild flavor, use less taco seasoning. If you like heat, add jalapeños or hot sauce. Feel free to experiment with different flavors to make it your own! You can store High Protein Creamy Taco Soup in the fridge for about 3-4 days. Use an air-tight container to keep it fresh. Glass or plastic containers work well. Make sure the soup cools down before sealing it. This helps avoid moisture buildup, which can lead to spoilage. To freeze the soup, let it cool completely. Pour it into freezer-safe bags or containers. Leave some space at the top as the soup may expand. It is best to freeze it in smaller portions for easy use later. For thawing, place the soup in the fridge overnight. You can also use the microwave on low power for quick thawing. When you’re ready to enjoy your soup, there are a few ways to reheat it. You can use the stove for even heating. Just pour the soup into a pot and warm it on low heat. Stir often to prevent sticking. The microwave is also an option. Heat it in short bursts, stirring in between. To keep the creaminess, add a bit more Greek yogurt after reheating. This will help restore that rich texture. Make sure to taste it again for seasoning, as flavors may change during storage. Enjoy your tasty soup! You can use ground beef or pork instead. If you want a vegetarian option, try crumbled tofu or tempeh. Both options will bring their own flavor and texture to the soup. Just remember to adjust the cooking time if you choose a different meat. Yes, you can. Start by browning the meat in a pan for flavor, then add it to your slow cooker. Mix in all the other ingredients, except for the Greek yogurt and cheese. Cook on low for 6-8 hours or on high for 3-4 hours. Stir in the Greek yogurt before serving for creaminess. There are several ways to boost protein. Add more beans, like black or kidney beans. You can also mix in some cooked lentils or even quinoa. These options will not only add protein but also enhance the soup's texture. Absolutely! You can add diced jalapeños or a splash of hot sauce to the soup. If you love heat, use spicy taco seasoning instead of regular. Adjust the amount based on your spice tolerance for the perfect kick. Serve this soup with tortilla chips for crunch. You can also pair it with a fresh salad topped with lime dressing. Cornbread is another great option to soak up the soup. Each side adds a fun twist to your meal! In this blog post, we explored how to create a delicious creamy taco soup. We covered key ingredients like ground turkey, Greek yogurt, beans, and spices. You learned step-by-step instructions for preparing the base and combining everything. We shared helpful tips for flavor and texture, along with serving and storage advice. Feel free to customize the recipe to fit your needs. Enjoy making and sharing this hearty dish!

High Protein Creamy Taco Soup

A hearty and creamy taco soup packed with protein from turkey and beans, perfect for a comforting meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Cuisine Mexican
Servings 6
Calories 350 kcal

Ingredients
  

  • 1 pound ground turkey or chicken
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 can (15 oz) kidney beans, rinsed and drained
  • 1 can (10 oz) diced tomatoes with green chilies
  • 1 can (15 oz) corn, drained
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 packet taco seasoning
  • 4 cups chicken or vegetable broth
  • 1 cup Greek yogurt
  • 1 cup shredded cheese (cheddar or Mexican blend)
  • 1 tablespoon olive oil
  • to taste salt and pepper
  • for garnish fresh cilantro
  • for topping avocado slices
  • for serving lime wedges

Instructions
 

  • In a large pot, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 4-5 minutes.
  • Stir in the minced garlic and cook for an additional minute until fragrant.
  • Add the ground turkey or chicken to the pot. Cook until browned and fully cooked, breaking it apart with a spatula, about 6-7 minutes.
  • Mix in the taco seasoning, stirring to coat the meat evenly with the spices.
  • Pour in the chicken or vegetable broth, then add the rinsed black beans, kidney beans, diced tomatoes with green chilies, and corn. Stir to combine.
  • Bring the soup to a simmer, cover, and let cook for about 15-20 minutes, allowing the flavors to meld together.
  • Remove the pot from heat and stir in the Greek yogurt until fully incorporated, creating a creamy texture. If the soup is too thick, add additional broth to reach your desired consistency.
  • Taste and adjust seasoning with salt and pepper as needed.
  • Serve the soup hot, topped with shredded cheese, fresh cilantro, avocado slices, and lime wedges on the side.

Notes

For a spicier kick, add jalapeños or extra chili powder.
Keyword creamy, high protein, soup, taco

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