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- 1 lb lean ground turkey or chicken - 1 can (15 oz) black beans, rinsed and drained - 1 can (15 oz) kidney beans, rinsed and drained - 1 can (15 oz) corn, drained - 1 can (10 oz) diced tomatoes with green chilies - 1 packet taco seasoning (or homemade equivalent) - 1 cup low-sodium chicken broth The main ingredients give this soup its hearty base. Lean ground turkey or chicken adds protein without excess fat. Black and kidney beans boost fiber and flavor. Corn adds a sweet crunch, while diced tomatoes bring a hint of spice. Taco seasoning is key for that classic taco taste. Chicken broth ties everything together and adds depth. - 1 cup unsweetened almond milk (or other milk of choice) - 1/2 cup Greek yogurt (for creaminess) - 1 cup shredded cheddar cheese (plus more for topping) Dairy adds richness to the soup. Unsweetened almond milk keeps it light and creamy. Greek yogurt is a game changer for texture. It gives a nice tang and thickens the soup. Shredded cheddar cheese melts in, creating a comforting finish. Don’t forget to sprinkle extra cheese on top for a tasty touch! - 1/2 onion, diced - 2 cloves garlic, minced - Fresh cilantro, chopped (for garnish) - Lime wedges (for serving) Fresh ingredients brighten the flavor. Diced onion and minced garlic provide a savory base. Cilantro adds a fresh, herbal note that lifts the soup. Lime wedges serve to brighten everything up even more. A squeeze of lime right before eating makes all the flavors pop! {{ingredient_image_1}} 1. Sautéing onions and garlic: Start by heating 1 tablespoon of olive oil in a large pot over medium heat. Add 1/2 diced onion and cook for 3–4 minutes until it turns soft and clear. Then, stir in 2 minced garlic cloves and cook for about 1 minute. You want the garlic to smell great but not burn. 2. Browning the ground meat: Next, add 1 pound of lean ground turkey or chicken. Use a spatula to break it into small pieces. Cook it for 5–7 minutes. You want it to be brown and fully cooked. This step adds great flavor to your soup. 3. Adding taco seasoning and broth: Once the meat is cooked, sprinkle in a packet of taco seasoning. Stir it well so that the meat gets coated. Then, pour in 1 cup of low-sodium chicken broth. This adds depth to your soup. 4. Stirring in beans, corn, and tomatoes: Now, add 1 can of black beans, 1 can of kidney beans, 1 can of corn, and 1 can of diced tomatoes with green chilies. Stir everything together. Let the mixture come to a gentle simmer. This helps all the flavors mix nicely. 5. Mixing in almond milk and Greek yogurt: After simmering for a bit, reduce the heat to low. Stir in 1 cup of unsweetened almond milk and 1/2 cup of Greek yogurt. Mix until everything is smooth and creamy. This is key for that delicious texture. 6. Folding in cheddar cheese: Finally, gradually fold in 1 cup of shredded cheddar cheese. Allow it to melt into the soup. Taste and add salt and pepper as needed. Let it simmer for another 10 minutes. Stir occasionally to keep the creaminess. Serve hot, and enjoy your creamy taco soup! To get the best taste, I suggest using homemade taco seasoning. It lets you control the spices. You can mix chili powder, cumin, garlic powder, and paprika. This blend adds depth to your soup. For beans, I recommend using both black beans and kidney beans. This combo gives great texture and flavor. For cooking, let your soup simmer for about ten minutes. Keep the heat low to ensure it stays creamy. Stir occasionally to keep it from sticking. The longer you let it simmer, the more the flavors blend. Mix in the almond milk and Greek yogurt slowly. This helps you achieve that rich, creamy base. When serving, top your soup with shredded cheddar cheese. Fresh cilantro brightens the dish. Squeeze lime over the soup for a fresh kick. You can also serve it with tortilla chips for crunch. Pair it with a simple salad for a complete meal. Enjoy every bite! Pro Tips Use Lean Proteins: Opt for lean ground turkey or chicken to keep the soup healthy while still packing in the protein. Customize Your Spice Level: Adjust the amount of taco seasoning based on your preference for spice; for a milder soup, use less or choose a mild seasoning. Add Fresh Vegetables: Enhance the nutrition and flavor by adding fresh bell peppers or zucchini to the pot along with the onions and garlic. Garnish for Flavor: Don't skip the fresh cilantro and lime wedges; they add a zesty freshness that elevates the overall dish. {{image_2}} You can easily make this soup your own by swapping ingredients. If you want a plant-based option, use lentils or tempeh instead of meat. You can also use chickpeas or black-eyed peas for a different flavor. For beans, you can try pinto beans or garbanzo beans. If you want more veggies, add diced bell peppers or zucchini. These swaps keep the soup hearty and tasty. To kick up the flavor, try adding spices. A pinch of cayenne pepper adds heat, while cumin gives a warm touch. You can also add a splash of hot sauce for extra zing. For toppings, consider crushed tortilla chips for crunch. Sour cream or avocado adds creaminess, while sliced jalapeños can bring the heat. Fresh lime juice adds a burst of freshness that brightens up each bite. If you need the soup to be gluten-free, check your taco seasoning. Some brands may contain gluten. You can also use cornstarch instead of flour for thickening. For a dairy-free version, skip the cheese and yogurt and use coconut milk. To make it low-carb, use cauliflower rice instead of beans. This keeps the soup filling without the extra carbs, perfect for a lighter meal. To store leftovers properly, let the soup cool first. Use airtight containers to keep it fresh. I recommend glass containers, as they do not absorb odors. Make sure to seal them tightly. This way, you can enjoy your soup later without losing flavor. For freezing the soup, use freezer-safe containers. Leave some space at the top for expansion. I like to portion out servings so I can thaw only what I need. When reheating, use low heat on the stove. Stir often to maintain that creamy texture. In the fridge, the soup keeps for about 3 to 4 days. In the freezer, it lasts up to 3 months. Watch for signs of spoilage, like a sour smell or changes in color. If you see any of these signs, it’s best to throw it away. You can easily make this soup vegetarian. Just swap the ground turkey or chicken for plant-based protein. Here are some great options: - Crumbled tempeh - Cooked lentils - Chopped mushrooms - Black beans or chickpeas These choices add protein and flavor. You can also use vegetable broth instead of chicken broth for a full plant-based dish. Yes, you can use regular milk in this soup. It will add creaminess but may change the flavor slightly. Other milk alternatives are also great. Here are a few: - Soy milk - Oat milk - Coconut milk Each brings its own taste and texture. Almond milk is a good choice for lower calories. Experiment to find what you like best! Reheating creamy soups needs some care. Here are my tips: - Use low heat on the stove. This helps keep the soup creamy. - Stir often to avoid sticking. - You can add a splash of milk or broth to help with texture. If using a microwave, heat in short bursts. Stir in between to warm evenly. Enjoy every creamy spoonful! This blog post covered a tasty creamy taco soup. We explored key ingredients like lean meat, beans, and fresh veggies. You learned how to prepare the base, combine flavors, and create creaminess with almond milk and Greek yogurt. We shared tips for flavor, serving suggestions, and variations for different diets. Remember, this soup is easy to customize for your taste. Enjoy cooking and sharing this meal with others. It’s sure to be a hit!

Creamy High Protein Taco Soup

A delicious and nutritious taco soup packed with protein and creamy goodness.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mexican
Servings 6
Calories 350 kcal

Ingredients
  

  • 1 lb lean ground turkey or chicken
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 can (15 oz) kidney beans, rinsed and drained
  • 1 can (15 oz) corn, drained
  • 1 can (10 oz) diced tomatoes with green chilies
  • 1 packet taco seasoning
  • 1 cup low-sodium chicken broth
  • 1 cup unsweetened almond milk
  • 1 2 Greek yogurt
  • 1 cup shredded cheddar cheese
  • 1 tablespoon olive oil
  • 1 2 onion, diced
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Fresh cilantro, chopped
  • Lime wedges for serving

Instructions
 

  • In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for about 3–4 minutes until translucent.
  • Stir in the minced garlic and cook for an additional 1 minute until fragrant.
  • Add the ground turkey or chicken to the pot, breaking it apart with a spatula. Cook until browned and fully cooked through, about 5–7 minutes.
  • Once the meat is cooked, sprinkle in the taco seasoning, stirring until the meat is well coated.
  • Pour in the chicken broth, diced tomatoes (with their juices), black beans, kidney beans, and corn. Stir everything together and bring to a gentle simmer.
  • Reduce the heat to low and stir in the almond milk and Greek yogurt, mixing until smooth and creamy.
  • Gradually fold in the shredded cheddar cheese, allowing it to melt into the soup. Season with salt and pepper to taste.
  • Let the soup simmer for 10 minutes, stirring occasionally to keep it creamy.
  • Remove from heat and serve hot, garnished with fresh cilantro and extra cheese. Add a lime wedge for a burst of freshness.

Notes

Feel free to customize with your favorite toppings.
Keyword healthy, high protein, soup, taco