If you are craving a hearty, flavorful soup that packs a serious protein punch, look no further than this High Protein Creamy Taco Soup. Bursting with vibrant colors, layers of bold Mexican-inspired flavors, and that irresistibly creamy texture, this soup is comfort food at its finest. It’s a fantastic way to enjoy all your favorite taco flavors in one warm bowl, with the added bonus of nourishing your body with plenty of proteins and veggies. Whether you’re feeding a family or meal prepping for the week, this recipe is destined to become your go-to soup for satisfying, healthy meals.

High Protein Creamy Taco Soup Recipe - Recipe Image

Ingredients You’ll Need

This High Protein Creamy Taco Soup uses straightforward ingredients that come together beautifully to create a rich and satisfying dish. Each one plays a crucial role in building the soup’s texture, flavor depth, and nutrient profile, making sure every spoonful delights your taste buds.

Ground Beef (96/4): Lean and packed with protein, it forms the hearty base of the soup without extra fat.
Sliced Stewed Tomatoes (15 oz can): Adds natural sweetness and a slightly chunky texture for freshness.
RO-TEL Diced Tomatoes with Green Chiles (10 oz can): Brings a welcomed mild heat and vibrant kick to elevate the flavor.
Black Beans (15 oz can, undrained): Full of fiber and protein, they add earthiness and body to the soup.
Pinto Beans (15 oz can, undrained): Offers creaminess and a hint of nuttiness, enriching the overall soup experience.
Whole Kernel Corn (15 oz can, undrained): Sweet pops of corn lend texture and a touch of brightness.
Taco Seasoning (2 packets): Essential for capturing that signature taco flavor with a blend of spices.
Ranch Dip Mix (1 packet): Adds a subtle tang and herbaceous note that balances the heat and creaminess.
Frozen Pepper & Onion Blend (12 oz bag): Infuses the soup with fresh aroma and colorful veggies without extra prep work.
Frozen Broccoli & Cauliflower Florets (12 oz bag): Boosts nutrient value and adds gentle crunch and texture variety.
Fat Free Cream Cheese (8 oz, room temperature): Creates a luscious creaminess without heaviness.
Fat Free Greek Yogurt (1 cup): Boosts protein and adds tang while keeping the soup silky and smooth.

How to Make High Protein Creamy Taco Soup

Step 1: Cook Ground Beef

Start with a large pot over medium-high heat and brown your ground beef. Break it apart well so it cooks evenly, and let all those meaty flavors develop. Using lean beef keeps this High Protein Creamy Taco Soup hearty yet light enough for everyday enjoyment.

Step 2: Add Canned Ingredients and Seasonings

Once the beef is fully browned and crumbled, it’s time to add in the canned tomatoes, beans, corn, and your two packets of taco seasoning plus the ranch dip mix. Stir everything together well and bring the mixture to a boil. This step is where the flavors start to meld into that classic taco-inspired goodness.

Step 3: Cook Vegetables

Next, toss in the frozen pepper and onion blend along with the frozen broccoli and cauliflower florets. Turn the heat down to a gentle simmer and cook until the veggies are tender, about 6 to 8 minutes. The soup will thicken naturally as the vegetables release their moisture, building a wonderful texture.

Step 4: Add Creamy Ingredients

Lower the heat to low or turn it off if you’re ready to serve immediately. Stir in the fat free cream cheese and Greek yogurt until combined and smooth. This magic step gives the soup its signature creamy richness while keeping it high in protein without any heaviness.

How to Serve High Protein Creamy Taco Soup

Garnishes

Adding the right toppings takes this soup to the next level. Fresh cilantro adds brightness, diced onions bring crunch, and slices of jalapeño pack a spicy punch if you love heat. Don’t forget shredded cheese or queso fresco for an extra creamy, melty touch. A handful of crunchy tortilla chips or strips on top offers the perfect texture contrast.

Side Dishes

This hearty soup can easily be a meal on its own, but pairing it with a few side dishes can make your gathering feel special. Consider serving warm cornbread, a fresh green salad, or even a simple guacamole with chips. These sides complement the soup’s flavors and textures without overwhelming the palate.

Creative Ways to Present

Why not serve the High Protein Creamy Taco Soup in mini soup bowls or ramekins for a party appetizer? Layer some crunchy tortilla strips and cheese on top with a sprinkle of green onions to impress your guests. Another fun idea is to stuff the soup into hollowed-out mini bell peppers for a bite-sized version that’s both colorful and delicious.

Make Ahead and Storage

Storing Leftovers

Once your soup cools to room temperature, transfer it to an airtight container and refrigerate for up to four days. This makes it a fantastic option for busy weeknights when you want a nutritious dinner ready to go.

Freezing

You can freeze the High Protein Creamy Taco Soup by placing cooled portions into freezer-safe containers or heavy-duty freezer bags. Freeze for up to three months. When you’re ready to enjoy, thaw overnight in the refrigerator for best texture and flavor.

Reheating

Reheat the soup gently on the stove over medium-low heat, stirring occasionally, until warmed through. If the soup has thickened too much in the fridge, add a splash of water or broth to loosen it back up. Avoid boiling once the creamy ingredients are added, to keep that smooth texture intact.

FAQs

Can I make this soup vegetarian?

Absolutely! Swap the ground beef for plant-based protein crumbles or simply increase the beans and add extra veggies like zucchini or mushrooms to keep the soup filling and flavorful.

Is it spicy?

The soup has a mild heat from the RO-TEL tomatoes with green chiles and jalapeños if you add them, but you can easily adjust the spice level by reducing or omitting these ingredients.

Can I use fresh vegetables instead of frozen?

Yes, fresh peppers, onions, broccoli, and cauliflower work great too. Just chop them to similar sizes and sauté them slightly before adding to the soup to ensure they cook evenly and retain some bite.

What can I substitute for cream cheese and Greek yogurt?

You can use sour cream or full-fat cream cheese for a richer soup, or coconut cream for a dairy-free alternative—just expect a slightly different taste and texture.

Is this soup good for meal prep?

Definitely! It holds up well in the fridge for several days and freezes beautifully, making it a perfect high protein option to prepare ahead and enjoy throughout the week.

Final Thoughts

This High Protein Creamy Taco Soup brings together everything you love about tacos in the most comforting, creamy way possible. It’s an easy recipe to make, packed with nutritious ingredients, and endlessly versatile to suit your tastes. I can’t wait for you to try it and discover how this soup quickly becomes one of your favorite meals to cozy up with.

High Protein Creamy Taco Soup Recipe

Print Recipe

★★★★★

5.1 from 24 reviews

This High Protein Creamy Taco Soup combines lean ground beef with a medley of beans, vegetables, and flavorful seasonings to create a hearty, nutritious, and comforting meal. It’s enhanced with creamy elements like fat-free cream cheese and Greek yogurt, making it both satisfying and protein-packed, perfect for taco lovers looking for a wholesome twist.

Author: Elias
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 8 servings 1x
Category: Soup
Method: Stovetop simmering
Cuisine: Mexican-American
Diet: Low Fat

Ingredients

Scale

Meat

2 pounds Ground Beef (96% lean, 4% fat)

Canned Ingredients

15 oz can Sliced Stewed Tomatoes
10 oz can RO-TEL (diced tomatoes with green chiles)
15 oz can Black Beans (undrained)
15 oz can Pinto Beans (undrained)
15 oz can Whole Kernel Corn (undrained)

Seasonings

2 packets Taco Seasoning
1 packet Ranch Dip Mix

Frozen Vegetables

12 oz bag Frozen Pepper & Onion Blend
12 oz bag Frozen Broccoli & Cauliflower Florets

Creamy Ingredients

8 oz Fat Free Cream Cheese, room temperature
1 cup (227g) Fat Free Greek Yogurt

Instructions

Cook Ground Beef: Heat a large pot over medium-high heat. Add the ground beef and brown it, breaking it apart with a spoon until fully cooked and no longer pink.
Add Canned Ingredients and Seasonings: Once the meat is cooked through, pour in the stewed tomatoes, RO-TEL, black beans, pinto beans, and whole kernel corn along with their juices. Add the two packets of taco seasoning and the packet of ranch dip mix. Stir everything together well and bring the mixture to a boil.
Cook Vegetables: Add the frozen pepper and onion blend along with the frozen broccoli and cauliflower florets. Reduce the heat to a simmer and cook for 6-8 minutes, until the vegetables are tender. The soup will thicken but the vegetables will release some water as they cook, balancing the texture.
Add Creamy Ingredients: Lower the heat to low or turn it off if serving immediately. Add the fat-free cream cheese and the fat-free Greek yogurt. Stir continuously until both are fully melted and incorporated, resulting in a creamy texture throughout the soup.
Serve: Ladle the soup into bowls and garnish, if desired, with fresh cilantro, diced onions, jalapeño slices, shredded cheese or queso fresco, and a side of tortilla chips for extra crunch and flavor.

Notes

This soup can be prepared ahead and reheated; the flavors intensify overnight.
For extra heat, add additional diced jalapeños or use a spicier RO-TEL variety.
Using lean ground beef keeps it lower in fat but still high in protein.
Substitute fat-free cream cheese and Greek yogurt with full-fat versions for a richer soup.
Serve with tortilla chips or warm tortillas for a complete meal.