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- 1 pound ground turkey or chicken - 1 can (15 oz) black beans, rinsed and drained - 1 can (15 oz) pinto beans, rinsed and drained - 1 can (15 oz) diced tomatoes with green chilies - 1 cup corn (fresh or frozen) - 4 cups low-sodium chicken or vegetable broth - 1 medium onion, finely chopped - 2 cloves garlic, minced - 1 packet taco seasoning (approximately 1 oz) - 1 cup non-fat Greek yogurt - 1 cup shredded cheddar cheese - Fresh cilantro, for garnish - Lime wedges, for serving - Diced avocado, for garnish The ingredients are simple and easy to find. I love using ground turkey or chicken. They add great flavor and protein. The beans give the soup a hearty texture. The diced tomatoes with green chilies bring a nice kick. Corn adds sweetness and color. Onions and garlic make the base tasty. They fill the kitchen with a warm aroma. Taco seasoning adds bold flavors and makes it fun. Greek yogurt gives it a creamy touch, while cheddar cheese adds richness. Don't forget the garnishes! Fresh cilantro brightens each bowl. Lime juice adds zest, and avocado gives creaminess. {{ingredient_image_2}} 1. Start by heating a light drizzle of olive oil in a large pot over medium heat. 2. Add the finely chopped onion. Sauté it for 3-4 minutes, until it is soft and clear. 3. Next, stir in the minced garlic. Cook for one more minute until it smells good. 4. Now, add the ground turkey or chicken into the pot. Use a wooden spoon to break it up. 5. Cook the meat for about 6-8 minutes until it is brown and fully cooked. 1. Sprinkle the taco seasoning over the cooked meat. Mix it well and let it cook for one minute. 2. Pour in the diced tomatoes along with their juices. Add the black beans, pinto beans, corn, and broth. 3. Stir everything together until it is well mixed. Bring the soup to a gentle boil. 4. Once boiling, reduce the heat. Let the soup simmer uncovered for 15-20 minutes. This helps the flavors blend. 1. After simmering, take the pot off the heat. Gently mix in the Greek yogurt until it is smooth. 2. Taste the soup and add salt and freshly cracked pepper as needed. Adjust to your liking. 3. To serve, ladle the hot soup into bowls. Top it with shredded cheddar cheese, fresh cilantro, diced avocado, and a squeeze of lime for extra zest. To ensure proper browning of the turkey or chicken, use medium heat. This helps the meat cook evenly. Avoid overcrowding the pan. If needed, cook in batches. This keeps the meat from steaming and allows it to brown nicely. If you want alternatives for ground turkey or chicken, you can use ground beef or pork. For a lighter option, try lentils or quinoa. Both add protein and a nice texture. To boost the flavor, consider adding extra spices like cumin, paprika, or cayenne. These spices will give your soup a warm kick. You can also mix in fresh herbs like oregano or cilantro for brightness. If you want to thicken the soup, use more Greek yogurt or add a cornstarch slurry. Mix equal parts cornstarch and water, then stir it into the soup. This will give you a thicker, creamier texture. For creative garnishing techniques, layer the toppings artistically. Place cheese in the center, then sprinkle cilantro and avocado around it. This makes the soup inviting and fun. Pair the soup with tortilla chips for a crunchy contrast. A fresh side salad with lime dressing also goes well. These sides help balance the rich soup and keep the meal exciting. Pro Tips Use Fresh Ingredients: Opt for fresh vegetables and herbs whenever possible, as they enhance the flavor and nutritional value of your soup. Customize Your Beans: Feel free to mix and match different types of beans based on your preference or what you have on hand for added variety. Adjust the Spice Level: For a spicier kick, consider adding jalapeños or a dash of hot sauce to the soup before serving. Meal Prep Friendly: This soup stores well in the refrigerator for up to 4 days, making it a great option for meal prepping or leftovers. {{image_4}} You can easily make this soup vegetarian. Just swap the ground turkey or chicken for plant-based protein. Options like tempeh or lentils work well. Use 4 cups of vegetable broth instead of chicken broth. This change keeps the soup rich and full of flavor while making it meat-free. Mix and match your beans! You can use black beans and kidney beans or even chickpeas. Each type adds a new taste. You might also add diced bell peppers or zucchini for extra color and nutrients. These veggies will blend well with the soup's flavors. Want more heat? Add chopped jalapeños to the mix. This will make your soup spicy and exciting. If you prefer a milder taste, skip the jalapeños or use just a small amount. You can also add a touch of smoked paprika for warmth without too much spice. Adjust the heat to suit your taste! To keep your taco soup fresh, store it in the fridge. Use airtight containers. This helps prevent spills and keeps flavors intact. You can store it for about 3 to 4 days. Label the container with the date. This way, you know how long it's been there. When you're ready to eat, reheat the soup gently. Use a pot on the stove over low heat. Stir often to avoid sticking. You can also use the microwave, but do it in short bursts. Check every minute to keep it warm. To maintain creaminess, add a spoonful of Greek yogurt before serving. This keeps it smooth and rich. If you want to save some for later, you can freeze it. Pour the soup into freezer-safe bags or containers. Remove as much air as you can. The soup can last up to 3 months in the freezer. When you’re ready to eat, thaw it in the fridge overnight. For reheating, use the stove or microwave as described above. Just be careful to stir well to keep the texture creamy. To make this soup dairy-free, you can replace the Greek yogurt and cheese. For yogurt, use a dairy-free yogurt, like almond or coconut. For cheese, try a dairy-free cheese option or skip it altogether. Nutritional yeast can also add a cheesy flavor without dairy. Yes, you can make this soup in a slow cooker. Start by browning the ground turkey or chicken in a pan. Then add it to the slow cooker with all other ingredients. Set it on low for 6-8 hours or high for 3-4 hours. Stir in the Greek yogurt just before serving for creaminess. Taco soup pairs well with several sides. Serve it with tortilla chips for crunch or cornbread for comfort. You can also add toppings like sour cream, diced jalapeños, or fresh avocado. A simple side salad can add freshness too. You've learned how to make a hearty taco soup packed with flavor. We covered key ingredients, step-by-step cooking methods, and useful tips to enhance the dish. I also shared variations for different diets and preferences. Remember, cooking is fun and can be adjusted to your taste. Enjoy your taco soup with friends or family. It’s a great dish for any gathering. Now, go experiment and make your own version!

Creamy High Protein Taco Soup

A delicious and nutritious taco soup packed with protein, perfect for a cozy meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course
Cuisine Mexican
Servings 6
Calories 250 kcal

Ingredients
  

  • 1 pound ground turkey or chicken
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 can (15 oz) pinto beans, rinsed and drained
  • 1 can (15 oz) diced tomatoes with green chilies
  • 1 cup corn (fresh or frozen)
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 packet taco seasoning (approximately 1 oz)
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup non-fat Greek yogurt
  • 1 cup shredded cheddar cheese
  • to taste salt and freshly cracked pepper
  • for garnish fresh cilantro
  • for serving lime wedges
  • for garnish diced avocado

Instructions
 

  • Begin by heating a light drizzle of olive oil in a large pot over medium heat. Once hot, add the finely chopped onion and sauté until it becomes translucent and tender, which should take about 3-4 minutes.
  • Stir in the minced garlic and continue cooking for an additional minute, just until the garlic is fragrant and golden.
  • Introduce the ground turkey (or chicken) into the pot, using a wooden spoon to break it into small pieces. Cook until the meat is browned and completely cooked through, about 6-8 minutes.
  • Sprinkle the taco seasoning over the meat, stirring thoroughly to well combine. Allow the spices to cook for about one minute, enhancing their flavors.
  • Next, pour in the diced tomatoes (with their juices), black beans, pinto beans, corn, and broth. Stir the mixture thoroughly until evenly combined, then bring it to a gentle boil.
  • Once boiling, reduce the heat and let the soup simmer uncovered for about 15-20 minutes. This will help all the flavors combine beautifully.
  • After simmering, remove the pot from the heat. Gently fold in the Greek yogurt, stirring until completely blended for a rich, creamy texture.
  • Taste the soup and adjust the seasoning with salt and freshly cracked pepper according to your preference.
  • To serve, ladle the hot soup into bowls and top generously with shredded cheddar cheese, fresh cilantro, diced avocado, and a squeeze of lime juice for that perfect finishing touch.

Notes

For a vibrant touch, serve the soup in colorful bowls and arrange the garnishes beautifully on top, allowing guests to customize each serving to their liking.
Keyword healthy, high protein, soup, taco