High Protein Creamy Taco Soup Recipe
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This high protein taco soup is a cool weather favorite, and it’s perfect for prepping in bulk with minimal time and effort. Every serving has 18 grams of protein, only 210 calories, and tons of a super filling veggies.
Like any dump soup, you can add just about anything you want with minimal impact on flavor. If you don’t love veggies or have a picky eater in the house, this could be a great way to mask cauliflower, broccoli, zucchini, onions and peppers, or other vegetables you can finely chop.
Check out the video below to see just how easy it is to make this creamy taco soup.
High Protein Taco Soup Ingredients
I mentioned it above, but this recipe is extremely flexible. Since nearly all of us need to eat more vegetables, I like to add plenty of onions, peppers, cauliflower, and even broccoli. That may sound crazy, but you’ll never know you’re eating broccoli. Think about all the added nutrients and volume!
Any time I add cheddar powder to a recipe, I get questions on where to find it. Here’s a link to the brand I use on Amazon. This stuff is magical, and I went as far as dedicating an article to it and recipes I like to make with it. You can find that article here.
In case you don’t watch the video at the end, I’ll mention it here as well. Studies have shown that draining and rinsing meat during cooking can reduce the fat content by up to 50%. For example, 85/15 ground beef may actually be 93/7 ground beef after draining and rinsing. I would always use caution when calculating macros, as this is an imprecise measurement, but I like informing since the leanest meats can carry high price tags.
How to Serve and Portion
You can portion this out to fit your meal timing schedule and/or calorie needs. The totals are 3,336 calories, 297g protein, 366g carbs, and 76g fat. If you plan on eating this often, I would just input the grand total, save as a meal, and then track your portion as a fraction of the total.
As an example, I have this saved as a meal and log 1/8th as 0.125 servings, which equates to 420 calories, 36P, 46C, and 10F. The macros have been divided down to a 1/16th serving. That’s a ton of Tupperware! Plan accordingly.
Another thing to consider will be what you serve this soup with. I love eating it with Baked Tostitos Scoops or my low calorie tortilla chips for the crunch factor without adding many calories. Still, if I planned on having a 420-calorie serving without accounting for 1-2 servings of chips, that would be 600+ calories.
Optional Taco Soup Toppings
- Light or Reduced-Fat Sour Cream
- Chipotle Cheddar or Mexican Cornbread in a Mug
- Avocado Slices (Careful with Fat/Calorie Content)
- Shredded Cheese (Careful with Fat/Calorie Content)
- Baked Scoops or Low Calorie Tortilla Chips (recipe video below)
- Salsa or Hot Sauce
- Fresh Pico, Cilantro, or Green Onion
Okay, that’s it for recipe notes. When you try this taco soup and love it, I wanna hear about it. Rate the recipe, take a picture of your creation (#picsoritdidnthappen) and tag me on Instagram. Or if you’re more active on Pinterest, I’d appreciate you pinning this recipe. Thanks in advance and thanks for reading and enjoy your high protein taco soup!
Macro Friendly Creamy Taco Soup Recipe
With a 3.5 to 1 protein to fat ratio, this dish is perfect for a high-protein, fitness-friendly diet.
- 2 lbs Ground Turkey, Beef, or Chicken macros for 93/7 Ground Turkey
- 15 oz can Sliced Stewed Tomatoes
- 10 oz can Rotel
- 15 oz can Black Beans drained and rinsed
- 15 oz can Pinto Beans drained and rinsed
- 15 oz can Corn
- 12 oz bag 3 Pepper & Onion Blend frozen (or you can use fresh onions/peppers
- 12 oz bag Broccoli & Cauliflower Florets frozen (or 1/2 broccoli, 1/2 cauliflower if you can't find a blend)
- 8 oz Fat Free Cream Cheese room temp
- 1 C (227g) Fat Free Greek Yogurt plain
- 1 packet Ranch Dip Mix
- 2 packets Taco Seasoning
- 3 servings (18g) Cheddar Powder optional
In a large pot or an Instant Pot, brown your choice of ground meat over medium high heat with one packet of taco seasoning. (Use the saute function if using an Instant Pot.)
Once the meat is fully cooked, add all the canned ingredients, cauliflower and broccoli, and remaining seasoning packets to a large pot. Heat the mixture until the frozen veggies begin to soften, stirring often, before reducing the heat to low.
Add the cream cheese and Greek yogurt to the soup and simmer for 5-10 minutes or until the cream cheese and Greek yogurt are fully incorporated and no lumps remain.
To portion this out, you can weigh your final mixture in a large bowl using a food scale. Depending on your calorie/macro goals, portion accordingly. Using the total calories (~3,300), you could portion out 16 205-calorie meals, 10 330-calorie meals, 7 470-calorie meals, or whatever works best for your meal frequency and calorie needs. Be sure to account for anything you'll add to the soup like cheese, sour cream, chips, etc.
- Per 1/16 serving: 210 Calories, 18g Protein, 23g Carbs, 5g Fat
- Entire Recipe's Calorie & Macronutrient Breakdown: 3,336 Calories, 297g Protein, 366g Carbs, 76g Fat
More Healthy Mexican Food Recipes You Might Like
And one last thing before you go. I have a free cookbook that I always like to mention. It has nearly 30 of my most popular high protein chocolate recipes inside. If you’d like a copy, just enter your email in the form below and you’ll get on straight in your inbox. I’ll also send you an email every week or two with a roundup of all the new recipes I’ve published on this blog, my second food blog, Mugs for Muscles, and as Stronger U’s Chief Deliciousness Officer.