High Protein Creamy Taco Soup

High Protein Creamy Taco Soup

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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!

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.

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

  • Light or Reduced-Fat Sour Cream
  • Baked Tostitos Scoops, Low Calorie Tortilla Chips 
  • Avocado Slices
  • Shredded Cheese 
  • Salsa or Hot Sauce
  • Fresh Pico, Cilantro, or Green Onion
how to make low calorie tortilla chips

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!

high protein taco soup recipe
4.56 from 72 votes

High Protein Creamy Taco Soup

With a 3.5 to 1 protein to fat ratio, this dish is perfect for a high-protein, fitness-friendly diet.

Course Main Course
Cuisine American, Mexican
Keyword high protein soup, taco soup
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 16 servings
Calories 210 kcal
Author Mason Woodruff


  • 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


  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. 

Recipe Video

Recipe Notes

  • 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 Facts
High Protein Creamy Taco Soup
Amount Per Serving (1 serving)
Calories 210 Calories from Fat 45
% Daily Value*
Fat 5g8%
Carbohydrates 23g8%
Protein 18g36%
* Percent Daily Values are based on a 2000 calorie diet.

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32 thoughts on “High Protein Creamy Taco Soup”

  • 5 stars
    I LOVE THIS SOUP! My husband and I have been eating this off and on for months since I found it. As a dietitian, I love the lean protein content, the fiber from the beans and vegetables. I have added garbanzo beans a few times. Thanks!

      • 5 stars
        This is really good and very easy to make. I will definitely make this again. I made it for my lunches for the week but I think my teenagers would like this and not even realize how many veggies they were eating!

  • I’m looking forward to trying this, but one question I have is how much is a serving? I see you said there are 16 servings, but is that a 1/4 c, 1/2c….? Thanks!

    • I don’t have the exact serving size for this one, only the total macros. Sorry! If I had to take a guess, I’d say 1/2 to 3/4 cup would be a serving size. If you need accuracy for tracking your macros, I’d weigh the entire finished pot and divide the weight by how many servings you’d like (using the total macros). My guide to using a food scale for tracking macros walks through that process: https://masonfit.com/how-to-use-a-food-scale/

    • The majority of the liquid comes from the frozen veggies, stewed tomatoes, and cream cheese/yogurt at the end. You’re more than welcome to add the beans and everything straight in without draining, though. It’s your soup!

  • 5 stars
    After seeing someone post their creation on Facebook, I immediately had to make this soup. Loved the addition of broccoli and cauliflower for some added vegetables. Definitely a recipe I will make several times this winter!

  • 5 stars
    Really great recipe! I used half ground beef and half ground turkey. I didn’t have cheddar powder, so I used nutritional yeast instead. I will definitely be making this again in the future.

  • 5 stars
    I cut this recipe in half and it was still plenty to get me though meal prepping my dinner. The veggies give it so much volume and the servings are very generous. And it’s delicious!

  • 5 stars
    This one was like a creamy Mexican chili. We really enjoyed it. The 2# of turkey really cranked up the protein and worked well with our meal planning. We weren’t sure about the broccoli and cauliflower with this one, but it worked. This is a recipe that is better the next day, after the seasonings have settled together. Luckily, it makes a good portion and there are plenty of leftovers. Very good.

  • 5 stars
    I’ve been looking at ways to increase my protein intake and this soup was perfect. It was so easy to make and was even better after a few days of hanging out in the fridge. My family is always making fun of me for only eating what they call “nuts, berries, and seeds” (aka healthy food), and even they LOVED this recipe. Looking forward to trying more of Mason’s recipes. He really seems to understand that people want to eat healthy but also enjoy their food and not be stuck in the kitchen for hours of painful meal prep. So happy I found his website.

  • 5 stars
    whole family loved this recipe! I skipped the stewed tomatoes and added a can’s worth of water to loosen up the chili a bit. of note, the recipe does not address when to added the frozen onions and peppers (though it is fairly obvious).

  • 5 stars
    This is one of my favorites! My kids love it too! So easy to make. I feed a family of 4 and there are plenty of leftovers. If your family is smaller, I’d half the recipe. It does freeze well!

  • 5 stars
    I made this for the first time maybe a month ago and now make it at least once a week. Incredibly easy. It’s all in one pot. And dang is it tasty. We like to dip tortilla chips in it and it’s got great flavor!

  • 5 stars
    This is easily one of the easiest things I’ve ever made and it is so delicious. We paired it with the mission tortillas in the oven and it was so hearty. My only suggestion for the next time I make it is to maybe add a little bit of broth or plain water to the left overs. The meat and other ingredients tend to absorb the liquid creaminess when sitting in the fridge, but otherwise this makes for a perfect meal prep for the week.

  • 5 stars
    Meal prepped this recipe this week for my bf & I and it was a huge hit. So easy to make and so macro friendly and flavorful. Loved it!

  • I loved this soup- even my 13 year old enjoyed it. I used frozen riced cauliflower and no one in my family even knew I added it. They can sometimes argue with me about veggies so this soup was perfect!

      • 5 stars
        The amount of the cheddar powder seems to have disappeared from the ingredient list. I know it’s optionsl but I liked it the first time I made it and want to add it again (although I can’t remember how much. I very much enjoyed this soup, thank you for the recipe. My favorite parts were using the frozen veggies instead of lots of chopping and of course all of the protons.

        • I believe the recipe originally included 1 or 2 tablespoons of cheddar powder as an optional add-in. A little dab’ll do ya. Glad you love the soup!

  • 5 stars
    Finally caved & made this…NO REGRETS! Wait, only one,,,should’ve made it sooner!! Good way to get more veggies in while still getting tacos! lol

  • 5 stars
    We loved thurs recipe! It’s so easy and you can customize any way you’d like. I threw in a can of hatch chopped green chilies and it gave it just a tiny bump in the spice department. Next time I may add some hot sauce or crushed red pepper because we like it spicy! It is more of a chili consistency than soup to me but that was great because it was really filling. It’s great as a dip with tortilla chips too and tastes even better the next day. Definitely make this if you haven’t yet!

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