Welcome to my kitchen! Today, we’re making an Easy High Protein Taco Soup Recipe that’s not only delicious but also packed with protein. I remember one chilly evening when my son, Jake, came home from soccer practice, and the first thing he said was, ‘Mom, can we have soup for dinner?’ This recipe quickly became a family favorite, and I think it’ll be yours too!
Table of Contents
Why You’ll Love It
- It’s super easy to whip up in under 30 minutes.
- Packed with protein to keep you full and satisfied.
- Perfect for meal prep or a cozy family dinner.
- Macro-friendly and low calorie, great for any diet.
Pure Comfort
This soup is pure comfort in a bowl. The creamy texture and zesty flavors will warm you up from the inside out. Plus, it’s a great way to sneak in some veggies without anyone noticing!
What You Need
- 1 lb 1 lb ground turkey or chicken – You can substitute with lean beef or a plant-based ground option.
- 1 1 large yellow onion, diced – For a milder flavor, use a sweet onion.
- 2 2 cloves garlic, minced – Garlic powder can be used in a pinch.
- 1 can 1 can (15 oz) black beans, drained and rinsed – Feel free to swap with kidney beans.
- 1 can 1 can (15 oz) corn, drained – Frozen corn works great too.
- 1 can 1 can (10 oz) diced tomatoes with green chilies – Use plain diced tomatoes for less heat.
- 2 cups 2 cups low-sodium chicken broth – Vegetable broth is a good alternative.
- 1 packet 1 packet taco seasoning – Homemade seasoning can be used for less sodium.
- 1 cup 1 cup Greek yogurt, for topping – Sour cream can be used instead.
- 1 cup 1 cup shredded cheese, for topping – Cheddar or Mexican blend works well.
Time to Cook
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes | Difficulty: Easy | Make-Ahead: Yes, it stores well in the fridge.
Steps to Make It
- Start by heating a large pot over medium heat. Add the ground turkey or chicken, breaking it apart with a spatula. Cook until browned and no longer pink, about 5-7 minutes, and enjoy the savory aroma filling your kitchen.
- Next, toss in the diced onion and minced garlic. Sauté for about 3-4 minutes until the onion is translucent and fragrant, stirring occasionally to prevent sticking.
- Now, add in the black beans, corn, and diced tomatoes. Stir everything together, and let it simmer for a couple of minutes, allowing the flavors to meld beautifully.
- Pour in the chicken broth and sprinkle the taco seasoning over the mixture. Give it a good stir, and bring the soup to a gentle boil. You’ll know it’s ready when it starts bubbling away happily.
- Reduce the heat and let the soup simmer for 10 minutes. This is when the magic happens, and the soup thickens slightly, becoming creamy and delicious.
- Once done, ladle the soup into bowls and top each serving with a dollop of Greek yogurt and a sprinkle of shredded cheese. The contrast of the warm soup and cool toppings is simply delightful!
Make It Perfect
- For extra flavor, try adding a squeeze of lime or some chopped cilantro on top.
- If you like it spicy, add some diced jalapeños or a dash of hot sauce.
- This soup is great for meal prep; just store it in airtight containers in the fridge.
- You can also freeze leftovers for up to 3 months—just thaw and reheat when you’re ready to enjoy!
Mix It Up
- For a vegetarian version, use lentils instead of meat and vegetable broth.
- Add some diced bell peppers or zucchini for extra veggies.
- For a creamy twist, stir in some cream cheese or heavy cream before serving.
Perfect Partners
- Serve with tortilla chips for a crunchy contrast.
- Pair with a simple side salad for a complete meal.
- Cornbread makes a great side dish to soak up the soup!
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FAQs
Can I make this soup ahead of time?
Absolutely! It stores well in the fridge for up to 4 days.
How do I store leftovers?
Keep leftovers in an airtight container in the fridge.
Can I freeze this soup?
Yes, it freezes well for up to 3 months. Just reheat when ready.
What can I substitute for ground turkey?
You can use ground chicken, beef, or a plant-based option.
Is this soup spicy?
It has a mild kick from the diced tomatoes with green chilies, but you can adjust the heat to your liking.
Conclusion
This Easy High Protein Taco Soup Recipe is a winner for busy weeknights or meal prep. It’s comforting, nutritious, and sure to please the whole family. Give it a try, and I bet it’ll become a staple in your home too!
Easy High Protein Taco Soup Recipe
Equipment
- Large Pot
Ingredients
Ingredients
- 1 lb ground turkey or chicken You can substitute with lean beef or a plant-based option.
- 1 large yellow onion, diced For a milder flavor, use a sweet onion.
- 2 cloves garlic, minced Garlic powder can be used in a pinch.
- 1 can (15 oz) black beans, drained and rinsed Feel free to swap with kidney beans.
- 1 can (15 oz) corn, drained Frozen corn works great too.
- 1 can (10 oz) diced tomatoes with green chilies Use plain diced tomatoes for less heat.
- 2 cups low-sodium chicken broth Vegetable broth is a good alternative.
- 1 packet taco seasoning Homemade seasoning can be used for less sodium.
- 1 cup Greek yogurt, for topping Sour cream can be used instead.
- 1 cup shredded cheese, for topping Cheddar or Mexican blend works well.
Instructions
- Start by heating a large pot over medium heat. Add the ground turkey or chicken, breaking it apart with a spatula. Cook until browned and no longer pink, about 5-7 minutes.
- Next, toss in the diced onion and minced garlic. Sauté for about 3-4 minutes until the onion is translucent and fragrant.
- Now, add in the black beans, corn, and diced tomatoes. Stir everything together, and let it simmer for a couple of minutes.
- Pour in the chicken broth and sprinkle the taco seasoning over the mixture. Give it a good stir, and bring the soup to a gentle boil.
- Reduce the heat and let the soup simmer for 10 minutes. This is when the soup thickens slightly, becoming creamy and delicious.
- Once done, ladle the soup into bowls and top each serving with a dollop of Greek yogurt and a sprinkle of shredded cheese.