When I’m looking for a truly comforting and easy weeknight dinner, taco soup is always a top pick. It’s warm, full of flavor, and so simple to put together. Plus, you can change it up to fit your needs.
Today, I’m sharing two fantastic taco soup recipes. Whether you want a high protein meal to keep you full or a low carb option, I have you covered. Both are super delicious and will make your dinner table happy!
Jump to Recipe:
Hearty High Protein Taco Soup for Easy Dinners
This high protein taco soup is a complete meal in a bowl. It’s packed with flavor and keeps you full, making it perfect for active days or quick dinners.
Key Ingredients & Tips
- Lean Ground Meat: Use lean ground beef or turkey to get plenty of protein without too much extra fat.
- Beans for Fiber: Black beans and pinto beans add a good amount of fiber and extra plant-based protein, making this soup very filling.
- Taco Seasoning: Your favorite store-bought taco seasoning works wonderfully, or you can mix your own for control over the spice and salt.
What You Need
- 1 lb lean ground beef or turkey
- 1 onion, chopped
- 1 bell pepper, any color, chopped
- 1 packet (1 oz) taco seasoning
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can pinto beans, rinsed and drained
- 1 (15 oz) can corn, drained
- 1 (28 oz) can crushed tomatoes
- 1 (10 oz) can Rotel diced tomatoes with green chilies
- 4 cups beef or chicken broth
- Optional toppings: Greek yogurt, sour cream, shredded cheese, fresh cilantro
⏱️ Time: 50 minutes🍽️ Yields: 8 servings
How to Make It
Step 1: Cook Meat & Veggies
In a large pot or Dutch oven, cook the ground beef or turkey over medium heat until it’s fully browned. Make sure there’s no pink left. Drain any excess fat from the pot. Add the chopped onion and bell pepper, and cook them for about 5-7 minutes until they are soft.
Step 2: Add Seasoning
Stir in the packet of taco seasoning with the meat and vegetables. Cook for just 1 minute more, stirring constantly. This helps to really bring out the seasoning’s flavor.
Step 3: Simmer the Soup
Pour in the rinsed black beans, pinto beans, drained corn, crushed tomatoes, Rotel, and beef or chicken broth. Stir everything together well. Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes. This allows all the flavors to blend together nicely.
Step 4: Serve Warm
Ladle the warm high protein taco soup into bowls. Top with your favorite garnishes like a dollop of Greek yogurt or sour cream, some shredded cheese, or fresh cilantro. Enjoy your hearty meal!
📝 Final Note
This soup often tastes even better the next day! Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. It reheats wonderfully.
Simple Low Carb Taco Soup for Health-Focused Meals
This low carb taco soup is full of all the delicious taco flavors you love, without the extra carbs. It’s quick to make and fits perfectly into a carb-conscious eating plan.
Key Ingredients & Tips
- Quality Ground Meat: Choose good ground beef or turkey as your base. It provides a lot of flavor and protein without adding carbs.
- Low Carb Veggies: Focus on bell peppers, onions, and optionally, cauliflower rice for texture instead of corn or beans, to keep the carb count down.
- Creamy Finish: A little cream cheese stirred in at the end can make the soup wonderfully creamy and rich without needing high-carb thickeners.
What You Need
- 1 lb ground beef or turkey
- 1 onion, chopped
- 1 bell pepper, any color, chopped
- 1 packet (1 oz) low-carb friendly taco seasoning (check labels or make your own)
- 1 (10 oz) can Rotel diced tomatoes with green chilies
- 1 (14.5 oz) can diced tomatoes (ensure no sugar added)
- 4 cups beef or chicken broth
- 1 cup cauliflower rice (fresh or frozen), optional for texture
- 2 oz cream cheese, softened (optional, for creaminess)
- Optional low-carb toppings: avocado, sour cream, shredded cheddar cheese, fresh cilantro
⏱️ Time: 45 minutes🍽️ Yields: 6 servings
How to Make It
Step 1: Cook Meat & Sauté Veggies
In a large pot or Dutch oven, cook the ground beef or turkey over medium heat until it is fully browned. Drain any fat from the pot. Add the chopped onion and bell pepper, and cook them for about 5-7 minutes until they are soft.
Step 2: Season the Mix
Stir in the low-carb friendly taco seasoning with the cooked meat and vegetables. Continue cooking for just 1 minute, stirring often, to help develop the seasoning’s flavor.
Step 3: Simmer the Base
Add the Rotel, diced tomatoes, and beef or chicken broth to the pot. Stir everything together. Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 15-20 minutes. If you are using cauliflower rice, add it during the last 10 minutes of simmering.
Step 4: Finish & Serve
If you’re using cream cheese, stir it in until it’s completely melted and the soup is creamy. Ladle the low carb taco soup into bowls. Top with your favorite low-carb friendly options like sliced avocado, a dollop of sour cream, or shredded cheddar cheese. Enjoy!
📝 Final Note
For an even thicker soup without adding more carbs, you can add about a quarter teaspoon of xanthan gum during the last 5 minutes of simmering. Make sure to stir it in very well to avoid clumps.
