Description
High-Protein Taco Soup is a one-pot, nutrient-packed meal that delivers over 35 grams of protein per serving. Loaded with lean ground turkey or beef, beans, corn, and tomatoes, this soup is quick, scalable, and perfect for meal prep or post-workout recovery.
Ingredients
Protein:
1 lb 93/7 lean ground turkey or beef
Vegetables & Aromatics:
1 yellow onion, diced
3 cloves garlic, minced
Flavor Base:
1 packet (1 oz) low-sodium taco seasoning
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can kidney beans, drained and rinsed
1 (15 oz) can corn, drained
1 (10 oz) can Rotel diced tomatoes & green chilies
1 (15 oz) can crushed tomatoes
4 cups low-sodium chicken broth
Optional Toppings:
Shredded cheese
Greek yogurt or sour cream
Avocado
Cilantro
Tortilla chips
Instructions
1. Brown the meat and onion in a large pot over medium-high heat until the meat is no longer pink and the onion is soft.
2. Add the minced garlic and cook for 1 minute until fragrant.
3. Sprinkle taco seasoning over the meat and onions, stir to coat, and cook 60 seconds.
4. Add black beans, kidney beans, corn, Rotel, crushed tomatoes, and chicken broth. Stir to combine.
5. Bring to a boil, then reduce heat to low, cover, and simmer 15-20 minutes to meld flavors.
6. Ladle into bowls and add optional toppings as desired.
7. Cool completely before storing leftovers.
Notes
Store in airtight containers in the refrigerator for up to 5 days.
Freeze for up to 3 months; thaw overnight before reheating.
Rinse canned beans to reduce sodium and prevent a gloopy texture.
Swap protein for ground chicken, beef, or plant-based crumbles.
Use pinto beans or chickpeas instead of black/kidney beans for variation.
Adjust spice level with jalapeños, hot taco seasoning, or hot sauce.
Slow cooker option: brown meat first, then cook on low 6-8 hours or high 3-4 hours.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, High Protein, Soup
- Method: Stovetop
- Cuisine: Mexican, American
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 6 g
- Sodium: 680 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 9 g
- Protein: 36 g
- Cholesterol: 55 mg