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A vibrant bowl of High Protein Creamy Taco Soup is shown from above, garnished with a swirl of sour cream, fresh cilantro, and crispy tortilla strips.

High Protein Creamy Taco Soup

This hearty and flavorful High Protein Creamy Taco Soup is packed with lean protein, vibrant vegetables, and a luscious creamy broth, making it a satisfying and wholesome meal perfect for any night of the week.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Course
Cuisine: American, Mexican
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

For the Soup Base
  • 1 tbsp olive oil
  • 1 lb ground chicken or lean ground turkey
  • 1 medium yellow onion finely chopped
  • 3 cloves garlic minced
  • 1 packet taco seasoning 1 oz/28g
  • 1 can diced tomatoes 14.5 oz, undrained
  • 1 can black beans 15 oz, drained and rinsed
  • 1 can pinto beans 15 oz, drained and rinsed
  • 1 can whole kernel corn 15.25 oz, drained
  • 4 cups chicken broth low sodium, high protein if available
  • 1/2 cup water
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/4 tsp cayenne pepper optional, for extra heat
For the Creamy Element
  • 1/2 cup plain Greek yogurt non-fat or low-fat
  • 4 oz cream cheese light or reduced-fat, softened
For Serving
  • 1/4 cup fresh cilantro chopped, for garnish
  • reduced-fat shredded cheese optional
  • diced avocado optional
  • crushed tortilla chips optional

Equipment

  • Large Dutch oven or soup pot
  • Cutting board
  • Chef's knife
  • Measuring cups and spoons
  • Can opener
  • Whisk

Method
 

Prepare the Base
  1. Heat the olive oil in a large Dutch oven or soup pot over medium-high heat. Add the ground chicken (or turkey) and cook, breaking it apart with a spoon, until browned and no longer pink, about 5-7 minutes. Drain any excess fat.
  2. Add the chopped onion to the pot and cook until softened, about 3-4 minutes. Stir in the minced garlic and cook for another minute until fragrant.
  3. Stir in the taco seasoning, cumin, chili powder, and cayenne pepper (if using). Cook for 1 minute, stirring constantly, allowing the spices to toast.
  4. Pour in the undrained diced tomatoes, drained and rinsed black beans, pinto beans, drained corn, chicken broth, and water. Bring the mixture to a simmer, then reduce heat to low, cover, and let it cook for 15-20 minutes to allow the flavors to meld.
Thicken and Creamify
  1. In a small bowl, whisk together the softened cream cheese and Greek yogurt until smooth and well combined. This prevents lumps when added to the soup.
  2. Remove the soup from the heat. Gradually stir the cream cheese and Greek yogurt mixture into the hot soup until fully incorporated and creamy. Do not bring the soup to a rolling boil after adding the dairy, as it can curdle. Gently reheat if necessary.
Serve
  1. Ladle the High Protein Creamy Taco Soup into bowls. Garnish with fresh chopped cilantro, and any other desired toppings like reduced-fat shredded cheese, diced avocado, or a few crushed tortilla chips.
  2. Serve immediately and enjoy!

Notes

**Storage:** Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
**Variations:** For extra protein, you can add 1/2 cup of unflavored protein powder (whey or casein) to the Greek yogurt mixture before whisking, ensuring it dissolves completely. You can also add diced bell peppers or zucchini with the onion for more vegetables.
**Spice Level:** Adjust cayenne pepper to your preference. For less heat, omit it. For more, add a pinch of red pepper flakes.