Taco Soup High Protein Ready in 30 Minutes

This High-Protein Taco Soup is a cozy, cool-weather favorite and one of the most-loved recipes on my blog! It’s ideal for meal prep and comes together easily in one pot with minimal time and effort. Each serving packs about 18 grams of protein, just 210 calories, and plenty of fiber-rich, filling veggies to keep you satisfied all day.

Like any good dump-and-stir soup, this recipe is flexible and foolproof. You can toss in just about anything you have on hand without changing the flavor. It’s also perfect for sneaking in extra vegetables like cauliflower, broccoli, zucchini, onions, or bell peppers especially if you’ve got picky eaters at home. Chop them finely, stir them in, and enjoy a hearty, flavorful soup that’s both nutritious and comforting.

Looking for more High-Protein inspiration? Try High-Protein Tuna Salad – Easy, Creamy & Low-Carb Lunch Idea

If you love hearty comfort food with a healthy twist, this High Protein Creamy Taco Soup will be your new weeknight favorite. It’s rich, creamy, and loaded with lean protein, beans, and Tex-Mex flavor all in one comforting bowl. Perfect for meal prep, busy nights, or when you just want something cozy and nourishing without the guilt.

What Is Creamy Taco Soup?

Creamy Taco Soup takes everything you love about tacos spice, flavor, and toppings and turns it into a cozy, protein-packed soup.
Made with ground turkey (or chicken), black beans, corn, and cream cheese, it’s satisfying, flavorful, and ready in about 30 minutes.

Pair it with Air Fryer Frozen Biscuits or crispy tortilla chips for the ultimate high-protein comfort dinner.

Taco soup Ingredients You’ll Need

• 1 lb lean ground turkey (or chicken)
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 packet taco seasoning (or homemade blend)
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels (fresh, canned, or frozen)
• 1 can (14 oz) diced tomatoes
• 3 cups low-sodium chicken broth
• 4 oz light cream cheese (softened)
• ½ cup Greek yogurt (optional, for extra creaminess)
• Salt and pepper to taste
• Fresh cilantro and lime wedges for serving

Each ingredient brings balance protein from turkey and beans, creaminess from dairy, and bold flavor from spices.

Taco Soup Step-by-Step Instructions

Step 1 – Brown the Turkey

In a large pot, heat olive oil over medium heat to build a rich, flavorful base for your soup. Add onion and cook 2–3 minutes. Stir in garlic, then add ground turkey. Cook until browned and crumbly.

Step 2 – Add Seasoning and Veggies

Sprinkle taco seasoning, stir well. Add the black beans, sweet corn, diced tomatoes, and chicken broth, stirring well to combine all the hearty ingredients into a flavorful soup base. Mix to combine.

Step 3 – Simmer and Add Creaminess

Reduce heat and simmer 10 minutes. Stir in cream cheese until melted and smooth. Add Greek yogurt (if using) for extra creaminess.

Step 4 – Taste and Serve

Season with salt and pepper to taste. If you like spice, add a dash of chili powder or jalapeños.

Step 5 – Top and Enjoy

Serve warm with your favorite toppings — tortilla strips, avocado, sour cream, or shredded cheese.

Tips / Variations / Why You’ll Love It

• High-Protein Boost: Add more beans or stir in unflavored protein powder for a fitness upgrade.
• Make It Creamier: Replace broth with 1 cup of half-and-half for a richer texture.
• Lighter Option: Use light cream cheese and skip the yogurt.
• Meal Prep Friendly: Stays fresh up to 4 days in the fridge. Reheat gently.
• Freezer Tip: Freeze without dairy and stir in cream cheese after reheating.

FAQs

Conclusion

This High Protein Creamy Taco Soup has everything rich flavor, creamy texture, and a hearty dose of protein.
It’s comfort food that fits your healthy lifestyle and tastes even better the next day.

✨ Try it this week and tag @EatTreatsRecipes on Pinterest or Instagram — because comfort should always be this delicious!