High Protein Creamy Taco Soup
A flavorful and creamy taco soup loaded with lean protein and beans, perfect for cozy family dinners.
Ingredients
Main Ingredients
- 1 pound lean ground turkey or beef Keeps it high protein without heavy grease.
- 1 medium onion, finely chopped Caramelizes and adds sweet depth.
- 3 cloves garlic, minced Brings warm, toasty aromatics.
- 1 medium bell pepper, diced Any color, for freshness and color.
- 1 can (15 ounces) black beans, drained and rinsed Adds fiber and protein.
- 1 can (15 ounces) pinto beans, drained and rinsed For creamy body.
- 1 can (14.5 ounces) diced tomatoes with green chiles Bright acidity and a little kick.
- 4 cups low-sodium chicken or vegetable broth Controls salt and flavor.
- 1 cup plain Greek yogurt or low-fat sour cream Makes the soup creamy and ups the protein.
- 2 tablespoons tomato paste Deepens the tomato flavor.
- 2 tablespoons taco seasoning Homemade or store-bought, the signature spice blend.
- 1 teaspoon smoked paprika For warm, smoky notes.
- to taste Salt and pepper
- to taste Fresh cilantro and lime wedges For finishing touches.
- optional shredded cheddar or pepper jack, diced avocado, crushed tortilla chips, jalapeno slices Optional toppings.
Instructions
Preparation
- Heat a large pot over medium heat and add a drizzle of olive oil.
- Add the onion and bell pepper; sauté until soft and slightly golden, about 5 minutes.
- Add the garlic and cook for 30 seconds until fragrant.
- Stir in the ground turkey or beef, breaking it up with a spoon, and cook until no longer pink. Season lightly with salt and pepper.
- Add the tomato paste, taco seasoning, and smoked paprika; stir to coat the meat and vegetables, letting the spices bloom for a minute.
- Pour in the broth and diced tomatoes with their juices. Add both types of beans and bring to a gentle simmer.
- Reduce heat and simmer for 10–12 minutes to let flavors meld.
- Remove the pot from the heat and stir in the Greek yogurt until fully incorporated, creating a silky, creamy texture.
- Taste and adjust seasoning. If you prefer a thinner soup, add a splash more broth; for extra creaminess, stir in a bit more yogurt.
- Serve in warm bowls topped with cilantro, a squeeze of lime, and your favorite toppings.
Notes
This soup keeps well: refrigerate in an airtight container for up to 4 days. For freezing, wait to add dairy-based yogurt; stir it in after reheating or use a dairy-free alternative that freezes well.