Name: High Protein Creamy Taco Soup Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mexican-American
Ingredients: 1 lb (450g) lean ground turkey or chicken; 1 tablespoon olive oil; 1 packet taco seasoning (or homemade taco seasoning); 1 teaspoon garlic powder; ½ teaspoon onion powder; 1 teaspoon cumin; Salt and pepper to taste; 1 (14.5 oz) can diced tomatoes; 1 (10 oz) can green chilies (optional); 1 (15 oz) can black beans, drained and rinsed; 1 cup low-sodium chicken broth; 8 oz cream cheese, cubed; 1 cup shredded cheddar cheese

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There’s something so comforting and satisfying about a bowl of soup that’s creamy, hearty, and packs a punch of protein. That’s exactly why I adore this High Protein Creamy Taco Soup Recipe — it’s a deliciously rich dish that comes together quickly, which means you can enjoy a cozy, flavor-packed meal even on the busiest nights. Whether you’re craving a filling lunch or a warming dinner, this soup hits the spot every time.

What makes this High Protein Creamy Taco Soup Recipe really stand out is how it combines wholesome ingredients like lean ground turkey, black beans, and creamy cheeses, balancing bold Mexican-inspired flavors with a smooth texture. Plus, it’s super flexible, so you can adjust the spice level or throw in your favorite toppings to make it truly yours. If you’ve been hunting for a protein-rich, comforting soup that feels like a warm hug in a bowl, you’re going to love this one.

Ingredients You’ll Need

Each ingredient plays a key role in building layers of flavor and creamy richness without sacrificing nutrition. Here’s what you’ll want to pick up for this High Protein Creamy Taco Soup Recipe — and a few tips to keep in mind when shopping.

Lean ground turkey or chicken: I love using turkey because it’s lean but still juicy. Chicken works well if that’s what you have on hand.
Olive oil: Just a tablespoon’ll do to brown the meat without adding excess fat.
Taco seasoning: A packet works great for convenience, but homemade seasoning lets you control salt and spice.
Diced tomatoes: Look for no-salt-added canned tomatoes for a fresher flavor and healthier base.
Green chilies (optional): These add a mild kick and smokiness but can be skipped if you prefer less heat.
Black beans: Packed with protein and fiber, they bulk up the soup and add great texture.
Low-sodium chicken broth: Keeps the soup flavorful without overwhelming saltiness.
Cream cheese: Cubed and melted in, it transforms the soup into that luscious, creamy texture we’re after.
Shredded cheddar cheese: Adds sharp, melty goodness on top of the cream cheese base.
Garlic powder, onion powder, and cumin: These spice basics deepen the savory, taco-inspired flavor profile.
Salt and pepper: To taste, but watch your sodium levels if using pre-seasoned ingredients.

Variations

This High Protein Creamy Taco Soup Recipe is a great canvas for your own flavor twists. I often experiment with adding different proteins or spice tweaks depending on what I’m in the mood for or what’s in my kitchen.

Variation: Swapping ground beef for turkey makes it heartier—my dad swears by that version for game day!
Variation: Add diced jalapeños or a splash of hot sauce if you like it spicy—I usually do, and it really wakes up the soup.
Variation: For a dairy-free option, substitute cream cheese with a cashew cream or vegan cheese; this way, the soup stays creamy without dairy.
Variation: Throw in some corn kernels or diced avocado for extra texture and freshness—perfect during summer months.

How to Make High Protein Creamy Taco Soup Recipe

Step 1: Brown the Meat

Start by heating the olive oil in a large pot over medium heat. Add your ground turkey or chicken and cook, breaking it apart with a spatula, until it’s browned and no longer pink. This usually takes about 6-8 minutes. Be patient here—getting a good brown color adds tons of flavor. Avoid crowding the pan, or the meat will steam instead of brown.

Step 2: Season It Up

Once the meat looks nice and cooked, sprinkle in the taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir everything together well so the spices coat the meat evenly. This is where the soup starts building its signature taco flavor, so feel free to adjust spices based on your taste.

Step 3: Add the Veggies and Broth

Now, pour in the diced tomatoes, green chilies if you’re using them, black beans, and chicken broth. Give it all a good stir to combine. Bring the mixture to a simmer, lowering the heat once it reaches a gentle bubble. Let it cook for about 10 minutes so the flavors meld together beautifully.

Step 4: Make It Creamy

Here’s the magic moment: toss in the cubed cream cheese. Stir continuously until the cream cheese melts into the soup and it thickens to that perfectly creamy texture. Then, add the shredded cheddar cheese and stir again until it’s fully melted and smooth. Your soup should now be luscious and rich, with just the right amount of cheesy indulgence.

Step 5: Taste and Serve

Give your soup a final taste and tweak the seasoning if needed—maybe a little extra salt, pepper, or even a squeeze of lime juice to brighten it up. Then ladle it into bowls and get ready to enjoy!

How to Serve High Protein Creamy Taco Soup Recipe

A close-up image of a creamy one-layer dish in a white bowl showing a thick mix of ground meat, black beans, yellow corn, and red tomato chunks. The creamy sauce is light brown and smooth, enveloping all ingredients with a slightly glossy texture. On top, bright green cilantro leaves add a fresh touch contrasting with the warm colors. The bowl sits on a white marbled surface with a soft focus on the background elements. photo taken with an iphone --ar 4:5 --v 7

Garnishes

I always top mine with a dollop of sour cream, a sprinkle of fresh cilantro, and a squeeze of lime. These garnishes add a refreshing tang and a pop of color that lifts the rich soup perfectly. Sometimes I’ll throw on some diced avocado or sliced green onions for extra creaminess and crunch.

Side Dishes

To make it a full meal, I like pairing this soup with warm corn tortillas or crispy tortilla chips for dipping. A simple side salad with a zesty vinaigrette helps balance the richness of the soup, and my family always loves some Mexican street corn or grilled veggies alongside.

Creative Ways to Present

For casual dinner parties, I’ve served this High Protein Creamy Taco Soup Recipe in small mason jars with lids—makes it fun and portable! You can also layer it in a bread bowl for an impressive presentation that’s both rustic and cozy. Adding colorful toppings buffet-style lets guests personalize their bowls, which always gets great feedback.

Make Ahead and Storage

Storing Leftovers

I store leftover soup in airtight containers in the fridge, where it keeps beautifully for up to four days. When reheating, I recommend warming it gently on the stove over low heat to keep that creamy texture from breaking or separating.

Freezing

This soup freezes wonderfully! I portion it out into freezer-safe containers or heavy-duty zip-top freezer bags. Before freezing, let the soup cool completely. It keeps well for up to three months, so it’s a perfect make-ahead for busy weeks or meal prep.

Reheating

To reheat, thaw it overnight in the fridge if frozen, then warm on the stove over low-medium heat, stirring frequently. You might want to add a splash of broth or water if it thickened too much. Avoid microwaving for long stretches, as it can cause the creamy texture to separate.

FAQs

Can I make this High Protein Creamy Taco Soup Recipe vegetarian?

Absolutely! Swap the ground turkey or chicken for plant-based crumbles or extra beans like pinto or kidney beans. You can also boost protein with lentils or textured vegetable protein (TVP). Just be sure to use vegetable broth instead of chicken broth, and skip any dairy if you want it fully vegan.
Is this soup spicy, and can I adjust the heat?

This soup has a mild to moderate heat from the taco seasoning and optional green chilies. You can easily control the spice level by choosing a mild seasoning mix or skipping the chilies. For more heat, add fresh jalapeños, hot sauce, or a pinch of cayenne pepper as you cook.
Can I use different cheeses in this High Protein Creamy Taco Soup Recipe?

Yes, feel free to experiment! Pepper jack adds a nice spicy kick, Monterey Jack melts beautifully for extra creaminess, and a blend of cheddar and mozzarella works great too. Just keep in mind that the cream cheese is what gives the soup most of its creamy texture.
How long does this soup keep in the fridge?

Stored properly in an airtight container, this soup will last up to four days in the refrigerator. It’s best enjoyed during that time to maintain freshness and creamy consistency.
Can I make this soup in a slow cooker?

You sure can! Brown the meat and combine all ingredients except the cheeses in your slow cooker. Cook on low for 4-6 hours or high for 2-3 hours. Add cream cheese and shredded cheddar in the last 15-20 minutes, stirring until melted and creamy.

Final Thoughts

This High Protein Creamy Taco Soup Recipe has become a go-to in my kitchen whenever I want a meal that’s comforting, packed with protein, and bursting with flavor. It’s perfect for busy weeknights, meal prep, or anytime you want something cozy without sacrificing nutrition. I’m confident that once you try it, you’ll keep coming back to this soup as a quick, delicious way to warm up and fuel your day. Seriously, give it a shot—you’re going to love how creamy, rich, and satisfying it is!