High Protein Creamy Taco Soup: Easy and Delicious Recipe

Steam rising, chili-smelling, and just the right kind of spicy this High Protein Creamy Taco Soup takes cozy soup nights to the next level. It’s taken over TikTok and Reddit, and I completely understand why: it’s fast, filling, and tastes like a dream. Imagine creamy meets spicy, all in one pot, ready in under 30 minutes and packed with protein.

It’s like a warm blend of chicken tortilla soup and taco night wrapped in a creamy twist. Made with seasoned chicken or turkey, beans, and Greek yogurt for that creamy lift, it leverages pantry-friendly ingredients you likely already have stocked. Get the full scoop and more in the blog below!

I first tested this recipe on a sleepy Sunday, the kind of day I’d watch my grandma stir a big chili pot for hours. It carries that old-school comfortbut with a better-for-you twist that’s become a test kitchen staple for me. There’s a clever swap that gives it a velvety finishmore on that below!

Why You’ll Love This High Protein Creamy Taco Soup

This soup is the coziest yet easiest meal you’ll make all week, and it delivers in every way:

• Healthy but hearty: Packed with lean meats and beans, it’s protein-forward without feeling heavy.
• Quick and simple: Whips up in just 30 minutes with mostly pantry staples.
• Customizable: Make it spicier, creamier, or swap in your favorite taco ingredients.
• Family-friendly: A kid-pleaser grown-ups crave toohello, taco night in a bowl.

Whether it’s a chilly dinner night or your weekly meal prep session, this soup checks all the comfort-food boxes.

Ingredients Breakdown

Here’s the lineup of ingredients that make this soup creamy, flavorful, and protein-rich:

Pro Tip: Want more heat? Add diced jalapeños or a dash of hot sauce to keep things bold and flavorful.

Step-by-Step: How to Make It

This high protein creamy taco soup truly comes together in just one pot. Here’s how to do it right:

1. Cook the meat: Heat 1 tablespoon olive oil in a large pot or Dutch oven. Add ground turkey or chicken and sauté until fully browned, breaking it up as you go (about 5–6 minutes).
2. Add the spices: Stir in taco seasoning, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, and 1/2 teaspoon cumin. Let it toast for 1–2 minutes to bloom the spices.
3. Build the base: Pour in 1 can (14.5 oz) diced tomatoes, 1 small can green chilies, 1 can (15 oz) black beans (rinsed), and 3 cups chicken broth. Stir and bring to a simmer over medium heat.
4. Create the creaminess: Cut 4 oz cream cheese into cubes and stir it into the soup. Let it melt completely while stirring to ensure smooth consistency (about 5 minutes).
5. Cheese it up: Add 1 cup shredded cheddar and gently stir until melted and incorporated. Taste and adjust salt or seasoning if needed.

And just like that, it’s dinner time! Garnish with fresh lime juice, chopped cilantro, and optional sour cream or avocado slices for extra flair and flavor.

Common Swaps and Tweaks

Whether you’re short on ingredients or catering to dietary needs, here are some easy swaps:

Note: Keep the high protein focus by choosing lean meats or legume alternatives that deliver similar macronutrient profiles.

Serving and Storage

This soup isn’t just satisfying right awayit’s also great for storing and reheating later. Here’s how:

• Best served: Hot and topped with lime wedges, sour cream or Greek yogurt, fresh herbs, and crunchy tortilla chips.
• Refrigerate: Let it cool fully and transfer to an airtight container. Store for up to 4 days. Reheat in the microwave for 2–3 minutes or on the stovetop over medium-low, stirring occasionally.
• Freeze: Allow soup to cool completely before dividing into portions using freezer-safe containers or resealable bags. Label and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Pro Tip: Freeze soup into single-portions for convenient make-ahead lunches. Microwave from frozen or let thaw in your lunchbox by midday.

Expert Insight: The Science Behind High Protein Creamy Taco Soup

By combining lean animal protein and legumes, this soup provides all essential amino acids to promote muscle repair and immune health. The creamy texturethanks to dairy or yogurtadds satisfying richness while toning down spice, making it kid-friendly and craveable. Plus, the fiber from beans enhances fullness and gut health.

For more delicious recipes and cooking inspiration, follow me on Facebook, Pinterest and Reddit!

The Journey to My Perfect High Protein Creamy Taco Soup

After countless kitchen experimentssome soups too thick, others lacking flavorI finally discovered the ideal balance. Layering seasonings, building a proper creamy base, and taste-testing along the way helped me refine a recipe that’s comforting and crave-worthy. Now it’s a go-to dish in my kitchen and meal prep lineup.

FAQs ( High Protein Creamy Taco Soup – CookTune )

Conclusion

The High Protein Creamy Taco Soup is your answer to quick, flavorful, and hearty meals. Ready in just 30 minutes, it delivers a velvety, satisfying dish with bold taco flavor and nourishing ingredients. Whether you’re cooking for one or feeding the whole family, this recipe is bound to become a staple.

Try switching in ground beef, adding chipotle powder for smoky flair, or tossing in extra veggies to bulk it up. The leftovers are just as goodif not betterthe next day. A tip from my test kitchen pal: always finish with a squeeze of fresh lime to brighten the flavor.

Did this dish make it to your favorites list? Share your photos and tips! I’d love to heardid you have a family “taco night” tradition growing up? Pass the recipe along to a taco soup lover and celebrate the power of simple home cooking.

Thomas Baker

High Protein Creamy Taco Soup: Easy and Delicious Recipe

This high-protein creamy taco soup is a comforting, flavorful, and easy-to-make dish packed with protein from lean ground turkey or chicken. Creamy and hearty, this soup is perfect for cozy dinners or meal prep. The blend of taco seasoning, cream cheese, and protein-rich ingredients makes it a satisfying meal. Whether you need a quick high-protein breakfast or a delicious dinner, this soup is a winner featuring High Protein Creamy Taco Soup, High Protein Taco Soup, High Protein Chicken Tortilla Soup, Protein Soup.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 6 servings

Calories: 300

Ingredients Method Notes

Ingredients

  

• 1 lb (450g) lean ground turkey or chicken
• 1 tablespoon olive oil
• 1 packet taco seasoning (or homemade taco seasoning)
• 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
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 teaspoon cumin
• Salt and pepper to taste

Method

 

1. In a large pot, heat olive oil over medium heat. Add the ground turkey or chicken and cook until browned.
2. Add taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir to coat the meat.
3. Pour in the diced tomatoes, green chilies (if using), black beans, and chicken broth. Stir to combine.
4. Bring to a simmer, then add the cubed cream cheese. Stir until the cream cheese melts and the soup becomes creamy.
5. Add the shredded cheddar cheese and stir until melted and smooth.
6. Taste and adjust seasoning if needed.
7. Serve hot, garnished with sour cream, cilantro, and a squeeze of lime if desired.

Notes

• For a spicier soup, add some diced jalapeños or hot sauce.
• This soup can be stored in an airtight container in the fridge for up to 4 days.
• Freeze any leftovers for up to 3 months for a convenient, protein-packed meal.