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High Protein Creamy Taco Soup

High Protein Creamy Taco Soup

Melena
Warm, creamy, and packed with protein, this High Protein Creamy Taco Soup is the ultimate comfort meal. Combining the bold flavors of tacos with a creamy base, it’s perfect for busy weeknights, post-workout dinners, or family meals. Hearty, nutritious, and customizable, this soup keeps you full, energized, and satisfied—all in one bowl.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients
  

  • Protein Sources:
  • 1 lb lean ground beef turkey, or chicken (or plant-based protein: lentils, tofu, tempeh)
  • 1 can black beans or kidney beans drained and rinsed
  • Vegetables:
  • 1 onion diced
  • 1 bell pepper diced
  • 1 cup corn fresh, canned, or frozen
  • 1 can diced tomatoes 14 oz
  • Creamy Base:
  • ½ cup Greek yogurt cream cheese, or coconut milk (use plant-based for dairy-free)
  • Seasonings:
  • 2 tbsp taco seasoning or homemade: cumin, paprika, chili powder, garlic powder, salt, pepper
  • Optional Toppings:
  • Shredded cheese avocado slices, fresh cilantro, lime wedges
  • Crushed tortilla chips or baked tortilla strips

Instructions
 

  • Step 1: Sauté the Vegetables
  • Heat 1 tbsp olive oil in a large pot.
  • Sauté onions, bell peppers, and garlic until fragrant and softened.
  • Step 2: Add Protein
  • Brown lean meat or heat plant-based protein.
  • Season with half of the taco seasoning, salt, and pepper.
  • Step 3: Build the Soup Base
  • Add beans, corn, diced tomatoes, and broth (chicken, vegetable, or beef) to desired consistency.
  • Stir in remaining taco seasoning.
  • Step 4: Incorporate Creaminess
  • Reduce heat slightly.
  • Stir in Greek yogurt, cream cheese, or coconut milk until smooth and creamy.
  • Step 5: Simmer and Adjust
  • Simmer for 15–20 minutes to allow flavors to meld.
  • Taste and adjust seasoning; add lime juice if desired.
  • Step 6: Serve and Garnish
  • Ladle into bowls.
  • Top with avocado, cilantro, shredded cheese, and crushed tortilla chips.

Notes

  • Temper dairy by mixing a small amount of hot soup into yogurt or cream before adding.
  • Simmer longer or blend a portion of the soup for thicker consistency.
  • Fresh lime juice brightens the flavors.