If you’re looking for a soul-warming, protein-packed meal that doesn’t skimp on flavor, this high protein creamy taco soup is about to become your new weeknight favorite. It’s hearty, rich, and full of bold Tex-Mex flavor, all with a velvety texture that makes every bite comforting. Whether you’re meal prepping, feeding a crowd, or just craving something cozy and satisfying, this soup delivers. Packed with lean meat, beans, and creamy goodness, it’s a bowlful of nourishment that still feels indulgent. In this article, we’ll cover why you’ll love it, the ingredients, step-by-step instructions, variations, and some helpful tips.
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Why You’ll Love This High Protein Creamy Taco Soup
I still remember the first time I made this high protein creamy taco soup. It was a chilly Tuesday, the kind where the house feels too quiet and dinner needs to feel like a hug. I threw together what I had; ground turkey, a can of black beans, some fire-roasted tomatoes, and a block of cream cheese I almost forgot I had. The result? A rich, creamy taco soup that not only satisfied my cravings but had my husband going back for thirds, not seconds, thirds.
That became the benchmark.
This isn’t just any taco soup. It’s a high protein creamy taco soup that checks all the boxes: comforting, filling, flavorful, and sneakily nutritious. You get lean protein from the meat and beans, flavor from taco seasoning and broth, and creaminess that wraps it all together. Even better, it’s a one-pot wonder. No complicated steps, no hard-to-find ingredients. It’s the kind of meal you can prep on a busy night and still feel like you made something special.
You’ll also love that this taco soup works beautifully for meal prep, reheats like a dream, and adapts easily to your preferences. Want it spicier? Add jalapeños. Dairy-free? Swap the cheese. Want a vegetarian twist? I’ll cover all of that.
If you love Tex-Mex flavor like in this Chicken Taco Casserole, this recipe will hit all the right notes.
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High Protein Creamy Taco Soup
This creamy taco soup is packed with protein and bold flavor. A one-pot meal with beans, lean meat, and rich, velvety broth that comes together fast.
- Total Time: 30 mins
- Yield: 4 servings 1x
Ingredients
1 lb ground turkey or chicken
1 can black beans, drained
1 can kidney beans, drained
1 can corn (optional)
1 can fire-roasted diced tomatoes
1 small onion, diced
2 garlic cloves, minced
1 packet taco seasoning
4 cups chicken broth
1 block cream cheese (softened)
Instructions
1. Heat oil in a large pot and brown the ground meat.
2. Add diced onion and cook until soft. Stir in garlic and taco seasoning.
3. Add black beans, kidney beans, corn, and fire-roasted tomatoes.
4. Pour in chicken broth. Stir and bring to a boil.
5. Reduce heat and simmer for 10–15 minutes.
6. Turn off heat and stir in cream cheese until melted and creamy.
7. Serve hot with toppings like avocado, cilantro, and shredded cheese.
Notes
You can swap the meat for shredded rotisserie chicken.
For a dairy-free version, use plant-based cream cheese.
Store leftovers in the fridge for up to 4 days or freeze for 3 months.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Soups
- Method: Stovetop
- Cuisine: Mexican-Inspired
Nutrition
- Serving Size: 1.5 cups
- Calories: 410
- Sugar: 6g
- Sodium: 780mg
- Fat: 18g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 32g
- Cholesterol: 75mg
Ingredients for a Taco Soup
Pantry & Protein Essentials
The secret to this high protein creamy taco soup is balance; bold flavor, rich texture, and lean protein. You won’t need anything fancy, but each ingredient plays an important role. Here’s what you’ll want to gather:
- Protein Power:
Start with lean ground turkey or ground chicken. Both are lower in fat but high in protein, making this soup hearty without being heavy. If you prefer, extra-lean ground beef works great too and adds that classic taco taste. - Beans & Boosters:
Canned black beans and kidney beans give this soup a double hit of plant-based protein. Just be sure to rinse them well. You could also use white beans if that’s what you have, or even chickpeas in a pinch. - Flavor Base:
Taco seasoning (homemade or packet) is your shortcut to depth of flavor. Onion, garlic, and fire-roasted tomatoes bring that Tex-Mex backbone, while corn adds just the right amount of natural sweetness. - Creamy Element:
Here’s where the magic happens. A block of cream cheese stirred in at the end transforms this into a rich, creamy taco soup. You can swap it for Greek yogurt or dairy-free alternatives like cashew cream if needed. - Liquid Love:
Low-sodium chicken broth is your canvas. It carries the flavor, keeps the texture just right, and ties everything together.
Here’s a quick table for reference:
| Ingredient | Purpose |
|---|---|
| 1 lb ground turkey (or chicken) | Lean protein base |
| 1 can black beans, drained | Fiber + extra protein |
| 1 can kidney beans, drained | Hearty texture |
| 1 can corn (optional) | Sweet crunch |
| 1 can fire-roasted diced tomatoes | Smoky tomato base |
| 1 packet taco seasoning | Instant flavor |
| 1 small onion + 2 garlic cloves | Aromatics |
| 4 cups chicken broth | Soup base |
| 1 block cream cheese (softened) | Creamy texture |
This soup is also a great match with hearty options like White Chicken Chili if you’re craving variety on your weekly menu.
How to Make this High Protein Creamy Taco Soup
Step-by-Step Instructions (One Pot, 30 Minutes!)
Making this creamy taco soup is about as simple as dinner gets, but the flavor payoff is huge. No fancy gadgets. No complicated steps. Just one pot, a few layers of flavor, and a creamy finish that makes it taste like you cooked all day.
- Brown the Meat
Start by heating a large pot or Dutch oven over medium heat. Add a bit of olive oil, then toss in your ground turkey or chicken. Break it up with a spoon and cook until browned and no longer pink; about 6–8 minutes. Drain any excess fat. - Build the Flavor
Add in the diced onion and sauté for 2–3 minutes until soft. Stir in the garlic and cook for another 30 seconds until fragrant. Sprinkle in your taco seasoning and stir well so the spices coat everything. - Add the Bulk
Pour in the black beans, kidney beans, corn (if using), and fire-roasted tomatoes. Stir it all together. This is the moment it starts smelling like a Tex-Mex feast. - Pour & Simmer
Add the chicken broth and stir. Bring it to a light boil, then reduce the heat and let it simmer for 10–15 minutes. This gives the flavors a chance to blend while keeping the texture fresh and lively. - Make It Creamy
Turn off the heat and gently stir in the cream cheese. It’ll melt into the soup and turn everything creamy, dreamy, and irresistible. Let it sit for 2–3 minutes to fully incorporate. - Serve & Garnish
Ladle into bowls and top with whatever you love, shredded cheese, chopped cilantro, crushed tortilla chips, sliced avocado, or a dollop of Greek yogurt.
This easy one-pot method is similar to how I make my Creamy Vegetable Soup; layering ingredients, simmering, then finishing with a creamy touch. It’s foolproof and satisfying every single time.
Tips and Variations for High Protein Creamy Taco Soup
Easy Tips for Best Results Every Time
This creamy taco soup is already a flavor bomb, but a few small tweaks can make it even more tailored to your taste — or help you use what you have in your pantry.
- Soften the cream cheese first.
Cut it into small cubes and let it sit at room temp while the soup cooks. This helps it melt smoothly and avoids clumps. - Use rotisserie chicken in a pinch.
Already cooked chicken? Perfect. Just shred and add it during the simmer step to warm through. It’s a great time-saver if you’re low on prep time. - Add heat if you like it spicy.
Toss in chopped jalapeños, red pepper flakes, or even a splash of hot sauce. I sometimes stir in chipotle in adobo for a smoky kick. - Make it thicker or thinner.
For a stew-like texture, reduce broth slightly or stir in extra beans. For a soupier bowl, simply add more broth or even a splash of milk at the end. - Meal prep it.
This soup reheats like a dream. Store in airtight containers for up to 4 days in the fridge, or freeze for up to 3 months. Just thaw overnight and reheat on the stove. - Dairy-free?
Use a plant-based cream cheese or cashew cream. Coconut milk can work too — just be aware it’ll slightly alter the flavor.
Looking for more creamy comfort food? Try this Creamy Alfredo Lasagna Soup. It’s another rich and satisfying bowl that delivers big on flavor with minimal effort.
Fun Variations to Try
- Veggie-Packed Taco Soup
Add bell peppers, zucchini, or spinach during the simmer step for a boost of fiber and nutrients. - Bean-Free Keto Version
Skip the beans and corn and double up on meat or use riced cauliflower to keep carbs low. - Slow Cooker Method
Brown meat first, then add all ingredients (except cream cheese) to the slow cooker. Cook on low for 4–6 hours. Stir in cream cheese at the end. - Kid-Friendly
Go easy on the spice, use mild taco seasoning, and offer toppings like cheese or crushed chips for fun mix-ins.
If you enjoy soup night as much as we do, don’t miss our Marry Me Chicken Soup, creamy, cozy, and crowd-approved.
Frequently Asked Questions
How do you add more protein to taco soup?
The easiest way is by using lean ground meat like turkey or chicken, plus high-protein beans like black or kidney beans. You can also stir in unflavored protein powder or a few spoonfuls of Greek yogurt at the end; it blends into the creamy texture without altering the flavor. Adding quinoa or lentils is another great plant-based option for extra protein.
Can you make creamy taco soup dairy-free?
Yes! Replace cream cheese with a plant-based alternative such as vegan cream cheese, coconut cream, or blended cashews. Many of these options still deliver that velvety richness. To keep it creamy but lighter, try full-fat canned coconut milk. Just note that it adds a slight sweetness.
What’s the best meat to use for taco soup?
Ground turkey and chicken are leaner choices and high in protein, making them perfect for this recipe. Ground beef adds more traditional taco flavor, while shredded rotisserie chicken is great for shortcuts. You can also try plant-based crumbles for a vegetarian version with taco vibes.
Can I freeze creamy taco soup?
Absolutely. This soup freezes very well, even with the cream cheese. Let it cool completely, then portion into freezer-safe containers. It will keep for up to 3 months. When ready to reheat, thaw in the fridge overnight and warm it slowly on the stove, stirring to bring back the creamy consistency.
Conclusion
This high protein creamy taco soup is everything a good dinner should be; quick, comforting, and packed with flavor. It’s one of those meals that feels indulgent but still fuels you with protein and fiber. Whether you’re making it for your family, meal prepping for the week, or just craving a bowl of something bold and creamy, this recipe delivers.
With plenty of ways to adapt it; dairy-free, spicier, veggie-packed, it’s a staple you’ll turn to again and again. And don’t be surprised if your household starts calling it “that taco soup” like mine did. It’s just that good.
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