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High Protein Creamy Taco Soup

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.

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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!

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. If you’re good with a higher price tag, using a leaner cut like the 96/4 ground beef I use in my Ninja Foodi Picadillo and Oven Baked Beef Tacos recipes is a great option.

And if you wanted to use something like chicken breast, check out my pressure cooker Mexican chicken soup.

high protein creamy taco soup

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 high protein soup 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.

high protein taco soup recipe

Optional Taco Soup Toppings

  • Fat Free Greek Yogurt or Reduced Fat Sour Cream
  • Baked Tostitos Scoops or the Low Cal Tortilla Chips
  • Avocado Slices or Shredded Cheese 
  • Salsa, Hot Sauce, Fresh Pico, Cilantro, or Diced Jalapeño

Okay, that’s it for recipe notes. When you try this high protein 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!

high protein taco soup recipe

High Protein Creamy Taco Soup

Yield: 16 servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

With a 3.5 to 1 protein to fat ratio and a 25-minute prep time, this soup is perfect for high protein meal prep in a hurry.


  • 2 lbs Ground Turkey, 93/7 (or your choice of meat)
  • 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
  • 1 packet Ranch Dip Mix
  • 2 packets Taco Seasoning


  1. 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.)
  2. 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. 
  3. 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. 
  4. 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
  • Each serving has 3 Smart Points.
  • Entire Recipe's Calorie & Macronutrient Breakdown: 3,336 Calories, 297g Protein, 366g Carbs, 76g Fat
Nutrition Information:
Yield: 16 Servings Serving Size: 1 Serving
Amount Per Serving: Calories: 210Total Fat: 5gCarbohydrates: 23gProtein: 18g

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Emily Daunhauer

Friday 8th of October 2021

We love this soup! We've made this a stable meal in our house! We normally don't add the cream cheese or greek yogurt and keep it as a non-creamy soup. That way it can be low calorie for me and my boyfriend can add rice to bulk it up as needed. So easy and great flavors!


Friday 20th of August 2021

Cozy fall dinner while being healthy.


Thursday 19th of August 2021

I am a big comfort foodie - and this certainly delivered!!! I love that I can enjoy a comfort food that also fits my macros and helps me achieve my fitness goals!!

Josh culp

Thursday 19th of August 2021

This is one of my favorite go to dishes! I’ll vary the ingredients from time to time and usually double it up as it reheats well!

Abby Gann

Tuesday 17th of August 2021

I make this very often at my house and everyone loves it! My mom, very picky, will request me to make this for her to be able to have at work throughout the week. She saw me put in the broccoli and cauliflower the first time and looked at me kind of funny, but after she tried it, she loved it. Thanks, Mason

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