Description
This Healthy High Protein Creamy Taco Soup is a one-pot, 30-minute dinner packed with lean protein, beans, and bold taco flavors. Cream cheese and Greek yogurt make it creamy without the guilt, while beans and veggies bring fiber and nutrients. Perfect for meal prep, it’s satisfying, freezer-friendly, and customizable for any diet.
Ingredients
1 lb 93% lean ground turkey or lean ground beef
1 yellow onion, diced
3 cloves garlic, minced
1 packet (1 oz) taco seasoning (or 2 tbsp homemade)
1 (4 oz) can diced green chiles
1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can pinto beans, rinsed and drained
1 (15 oz) can corn, drained
1 (10 oz) can Rotel diced tomatoes & green chiles, undrained
4 cups chicken broth
4 oz reduced-fat cream cheese, softened
1/2 cup plain Greek yogurt (for serving)
Fresh cilantro, chopped (for garnish)
Instructions
1. In a large pot, cook ground turkey or beef over medium-high heat until browned. Drain fat.
2. Add onion and cook 4–5 minutes. Stir in garlic for 1 minute.
3. Sprinkle in taco seasoning and toast for 30 seconds.
4. Add diced green chiles, black beans, pinto beans, corn, Rotel, and chicken broth. Stir and bring to boil.
5. Reduce heat and simmer 15–20 minutes.
6. Add softened cream cheese in spoonfuls, stirring until fully melted and soup is creamy.
7. Ladle into bowls and top with Greek yogurt, cilantro, or other toppings.
Notes
Soften cream cheese before adding so it blends smoothly.
Rinse beans to reduce excess starch and salt.
Do not overcook garlic—it turns bitter quickly.
For more protein, add extra lean meat or stir in unflavored collagen peptides.
Freezes well for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup, High Protein, Meal Prep
- Method: Stovetop
- Cuisine: Mexican-Inspired, American
Nutrition
- Serving Size: 1 bowl
- Calories: 390
- Sugar: 7 g
- Sodium: 850 mg
- Fat: 13 g
- Saturated Fat: 5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 9 g
- Protein: 30 g
- Cholesterol: 65 mg