High Protein Creamy Taco Soup

High Protein Creamy Taco Soup

This post may contain affiliate links. As an Amazon Associate, I earn from qualified sales. Click here to read my full disclosure.

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

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
  • Savory Pumpkin Biscuits
  • 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 Creamy Taco Soup

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.

Ingredients

  • 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

Instructions

  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. 

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 Information:
Yield: 16 Servings Serving Size: 1 Serving
Amount Per Serving: Calories: 210 Total Fat: 5g Carbohydrates: 23g Protein: 18g

More Healthy Soup and Chili Recipes You Might Like



77 thoughts on “High Protein Creamy Taco Soup”

    • Love this soup. I use all cauliflower instead of the broccoli and I steam it in the instant pot, purée it in the food processor and add to the soup. Adds a thicker, more hearty consistency to the soup plus no one will ever know there is cauliflower in the 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!

  • This is one of my favorite dishes. I never have the right amount or type of beans or veggies, so I just throw in whatever I can find (mushrooms, zucchini, chickpeas etc) and its always so delicious.

  • If dozens and dozens of 5 star reviews don’t convince ya, do it for the macros! This soup is ridiculously filling, easy to make, delicious, reheats like a dream. Perfect Mexican food fix. Was a staple last Holiday season for potlucks and parties. So very good. Also use as “nachos” over some air fried corn tortilla chips.

  • I LOVE this soup. I’m a big soup person in the colder seasons and I love the macro’s for this, and it has a ton of flavor! I love to rice the broccoli and the cauliflower to make them blend in more with the rest of the ingredients. I make this soup every 2 weeks you need to try it!

  • I’ve made this several times! The carbs are a little high for my macros so sometimes I leave beans out and add some more veggies. This makes a LARGE amount so I suggest if it’s just one or two people, plan this as meal prep for the entire week, or consider freezing it. This is the best taco soup I’ve had and SUPER easy to cook.

  • This is delicious. I do not like corn so I omitted it the 2nd time I made it. The first time I made it, I used Kroger frozen veggies mix that included broccoli, cauliflower, corn and pepper. I also just make it with 1 lb of ground turkey instead of two. It was a huge hit and makes several meals!

  • This soup is the best!!! It makes SO MUCH I usually can freeze half to save for another time! It’s so filling! I have done with or without cauliflower and do double broccoli instead. Both delicious!

  • This was my first masonfit recipe, and the one I’ve come back to the most! I love how simple and delicious it is, so low cal it is super easy to pair with anything, my go tos are fresh baked corn chips, or a cheese quesadilla! I also love how many veggies are packed in this one dish. I’ve given this recipe to countless coworkers and EVERYONE loves it!!

  • For a non-taco chili loving girl, I LOVED this recipe. The creaminess is what drew me in. It’s truly a delicious recipe. I ate it for a whole week and never got tired. We ate it with toasted lavash chips! Def give it a try!!!

  • Such a good recipe! It keeps really well in the fridge and even freezes well. I used broccoli, cauli rice, and spinach for the veggies in it and they really are undetectable. Husband approves!

  • This made a huge batch! I stored half in the freezer for a quick meal later. Very delicious, hearty. I left out some of the beans just bc they arent my favorite. Another hit with the kids as well. Thank you!

  • I was a bit surprised at how much I liked this. I’m not one to normally make taco soup or even order it at a restaurant. I decided I wanted a quick and easy meal to make and the weather was cold so soup was perfect.

    I didn’t add any pinto beans, used all fresh veggies (random variety), + dairy free cream cheese. The recipe still turned out amazing. I meal prep for the week, so I eat the same thing every day, & I am not kidding when I say I was actually excited to eat this everyday rather than getting sick of it mid week. I ate it with mini tortilla chips for a crunch as well.

    Amazing recipe & easy to make. Thanks Mason!!

  • Soooo delicious and couldn’t be easier. I ended up freezing half of it since it is just me and my husband and it reheated so well. It’s also a bonus getting extra veggies in without having all the prep of them.

  • After seeing everyone post about how good this soup is in Mason’s FB group, I finally decided to try it, I’ll admit I was a little unsure about the broccoli and cauliflower in it, but you don’t taste it! The soup was super easy to make and makes a ton. I put half of the soup in the freezer and it tasted just as great reheated!

    • ⭐⭐⭐⭐⭐

      Easy and delicious soup! I’ve been searching for a healthy soup that was higher in protein and this is perfect! I used the frozen fire roasted corn from Trader Joe’s as well as two cans of their fire roasted diced tomatoes. At first I thought I was going to need to add broth because it was so thick, but it cooked down to a perfect, hearty consistency. Will definitely be making this again!

  • The best soup recipe I’ve come across! Perfect for a rainy day and you won’t feel guilty about eating 2 servings! I would make this every week if I could!

  • I made this for a meal prep and it was delicious! Couple of weeks later, my work was having a soup cook off so I made it again. Is that cheating? Maybe. Did I win? Yes but I guess technically Mason did. I’ll ship you the ribbon 😉

  • This is my favorite fall/winter recipe by far!
    I usually only do one can of black beans instead of another can of pinto, and I use 1/3 fat cream cheese because quite frankly, it’s worth the extra calories! I also swap riced cauliflower in and you can’t even tell it’s there!

  • I loved this recipe! This is definitely a five star recipe. When I made it my batch made about 13 one cup servings instead of 16, but it still made a ton! I will definitely be making this again. It is good for a winter taco Tuesday meal.

  • Okay if I could eat the whole pot, I would. With no regret. Anything Tex-mex/taco that mason has made has been amazing. This is on rotation through soup and chili season for me here in the Midwest.

  • If you’re in the facebook group you know this soup is seriously popular. I don’t know why it took me so long to make it! I ended up substituting extra lean ground beef and kidney beans for the pintos. I also couldn’t find the onion and pepper mix so I ended up using fresh and it was totally fine. Also added cilantro cuz I’m one of those weirdos who loves it. Slightly underestimated the size of the recipe and ended up needing a bigger pot but it worked out in my favor cuz I now have SO many leftover portions in the freezer to get me through this long cold winter haha. Listen, just trust me, make the soup, ok??

  • Very easy to make. Just throw ingredients together in one pot and let simmer. Tons of flavor as well. I swapped out the meat for garde in meatless meat, only used one taco seasoning packet instead of two , added broth and omitted the cream cheese. The recipe came out perfect. This meal prep also master me two whole weeks! Thank you mason!

  • This is the best soup ever! Tastes like a creamy high calorie soup but it’s so full of veggies that it isn’t bad for you. This is always on our repeat list when we need a high volume meal prep soup.

  • My all time favorite! I make it for events and for my family. The recipe makes a large batch so I freeze half of it and defrost during busy weeks for lunches. What is nice about this recipe is you can add or subtract ingredients based on your likes/dislikes. I don’t always add the broccoli and cauliflower and sometimes I add only one kind of beans. Often it depends on what I have on hand. I have also subbed fat free cream cheese for 1/3 reduced fat. The greek yogurt is a great addition and no one ever knows its in there!

  • If you’re perusing Mason’s site unsure of what to try, THIS IS IT. It’s easily my favorite recipe on here and it never gets old.

    We halve the cream cheese and add extra greek yogurt to compensate to make it a little easier on the stomach, but it’s great as is or with that modification.

  • I kept seeing everyon in Mason’s Facebook group make this and finally tried it and it was everything everyone said and more! I followed the directions to a T and it came out PERFECT! My favorite part is that it was so simple and quick to prepare because just about every ingredient was canned or frozen! No spending 10 minutes just chopping food, you literally just throw everything in and then drool while you wait! Can’t wait to make this one again!!

  • I love this recipe! Meal prepping has never been so easy. I stored half in the fridge and froze half for the following week. It kept in the fridge the entire week. I reduced the amount of beans and corn by about half and added extra vegetables to reduce calories and fat in the recipe.

  • This is one of my favs for the cold months! I’ve also made it with zucchini in place of the pinto beans because they’re not my fav and loved it that way too! Plus that took the carb content down a little if you’re a macro counter 🙂

  • My favorite taco soup recipe ever! Probably my favorite soup recipe ever!! So yummy and makes for the best leftovers! It’s so low calorie, theres room for tortilla chips or cheese on top as well, yummy! This recipe gets made over and over at my house and everyone loves it!

  • I make this soup easily once a week! Especially as it’s getting cold outside! I don’t add the ranch packet or the taco seasoning, instead I add the cheddar cheese powder. Also I make the soup without the beef and when I’m heating it up for my meal I’ll throw whatever protein I’m feeling for that day (shrimp, shredded pork, chicken, ground turkey)

  • This soup was delicious! I appreciated all the veggies. The only way I’ve found that I like cauliflower!! Keep up the good work, Mason.

  • I never thought to sneak broccoli & cauliflower into this recipe but it falls in quite seamless. I also am not usually a fan of cream cheese (unless it’s on a bagel) and I was hesitant to try it in here, but it is AMAZING. A great recipe to whip up on a cold night! It also freezes wonderfully.

  • This soup is very filling and perfect for cold weather! Great flavor and re-heats well too! I served it over tortilla chips and it was delicious.

  • I’m not a big soup person, but this. Is. Sooooo. Good. I was a little worried about how the frozen veggies would do, but you can’t even tell they’re in there! Fresh veggies also work well in my opinion, but I needed to add a little water to make it more “soupy.”

Leave a Reply

Your email address will not be published. Required fields are marked *