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High-Protein Taco Soup Recipe

Updated on 4 min read
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Quick Description

This hearty, high-protein taco soup is a perfect meal for any time of the year. Packed with lean ground turkey, beans, and corn, it’s a filling and flavorful dish with 34g of protein per serving. The toppings of fresh avocado, shredded cheese, and cilantro add an extra burst of flavor!

Servings & Timing

  • Servings: 4
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes

Ingredients List

  • 1 lb lean ground turkey (or ground chicken)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 1 can (15 oz) corn kernels, drained
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 can (14.5 oz) diced tomatoes
  • 1 packet taco seasoning (or homemade seasoning)
  • 4 cups chicken broth (or vegetable broth)
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt & pepper to taste
  • Toppings (optional):
    • Avocado slices
    • Shredded cheese (cheddar or Mexican blend)
    • Fresh cilantro
    • Lime wedges
    • Sour cream (optional)

Instructions

  1. Cook the Turkey: In a large pot, heat a tablespoon of olive oil over medium heat. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks (about 5–7 minutes).
  2. Add Aromatics: Once the turkey is browned, add the chopped onion and minced garlic. Cook for another 2–3 minutes, until the onion is soft.
  3. Add the Seasoning: Stir in the taco seasoning, cumin, chili powder, salt, and pepper. Cook for an additional minute to toast the spices.
  4. Combine the Soup Ingredients: Add the diced tomatoes, black beans, kidney beans, corn, and chicken broth to the pot. Stir everything to combine.
  5. Simmer: Bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer for 15–20 minutes to allow the flavors to meld.
  6. Serve: Ladle the soup into bowls. Top with avocado slices, shredded cheese, fresh cilantro, and a squeeze of lime juice. Add a dollop of sour cream if desired.

Additional Notes

  • Vegetarian Option: Replace the ground turkey with a plant-based meat alternative like crumbled tempeh or extra beans for a vegetarian version.
  • Spicy: If you like a spicy kick, add a chopped jalapeño or a pinch of red pepper flakes while cooking the aromatics.

Dietary Info

  • Calories per Serving: ~350 kcal (varies by ingredients)
  • Protein: 34g
  • Carbs: 35g
  • Fat: 15g

Brief Introduction

This taco soup is the ultimate comfort meal that doesn’t skimp on protein. Whether you’re prepping for a busy week or serving up dinner for the family, it’s a satisfying bowl of nutrition and flavor that everyone will enjoy.

Flavor Tips & Variations

  • Creamy Soup: Add a dollop of Greek yogurt or a splash of cream for a creamy texture.
  • Spicy Kick: Adjust the heat by adding hot sauce or diced jalapeños to the soup.
  • Add Veggies: Boost the nutrient value by adding diced bell peppers, zucchini, or spinach.

Ingredient Substitutions

  • Ground Meat: You can swap the ground turkey for ground beef, chicken, or even a plant-based protein like lentils for a vegan version.
  • Beans: Any beans will work in this recipe. Try swapping kidney beans with pinto beans or black beans with chickpeas.

Recipe Variations & Serving Suggestions

  • Make it a Meal Prep: This soup stores well in the fridge for 3–4 days, or freeze individual portions for later.
  • Serve with Tortilla Chips: For added crunch, serve with tortilla chips or a side of cornbread.

Storage & Make-Ahead

  • Storage: Store leftovers in an airtight container in the fridge for up to 4 days.
  • Freezer Friendly: Freeze for up to 3 months. Thaw and reheat on the stove or in the microwave.

FAQs

  • Can I use a slow cooker?
    Yes! Brown the turkey and sauté the onion and garlic in a pan first, then transfer everything to the slow cooker. Cook on low for 4-6 hours.
  • Can I make this soup vegetarian?
    Yes, you can easily make this soup vegetarian by substituting the ground turkey with extra beans or plant-based meat.

Optional Personal Story

“I first made this taco soup on a chilly evening when I needed something comforting but healthy. It quickly became a favorite for my family, and I love that it’s full of protein, making it not only delicious but also filling. We always end up topping it with loads of avocado and cheese!”

Call-to-Action

Give this high-protein taco soup a try! It’s easy, filling, and packed with flavor. Share your taco soup creation with us in the comments below, and tag a friend who would love this recipe!

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