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high protein taco soup recipe

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.