High Protein Creamy Taco Soup (28g Protein Per Serving!)

Imagine a bowl of creamy, dreamy taco goodness that packs a serious protein punch—28 grams per serving! This high protein creamy taco soup combines lean ground turkey, black beans, and melty cream cheese into one seriously satisfying meal that tastes like your favorite tacos in soup form. Whether you’re meal prepping for the week, feeding hungry family members, or just craving something warm and comforting, this creamy taco soup delivers on flavor and nutrition. No complicated steps, no hard-to-find ingredients—just pure, protein-packed deliciousness that’s ready in 30 minutes flat. Let’s get cooking! Don’t forget to follow us on Pinterest for more high-protein recipes!

Why You’ll Love This High Protein Creamy Taco Soup Recipe

• 28 grams of protein per serving—perfect for fitness goals and keeping you full for hours
• Ready in just 30 minutes from start to finish
• Creamy and indulgent without being heavy—thanks to the perfect cheese blend
• Budget-friendly using affordable ingredients you can find anywhere
• Meal prep champion—tastes even better the next day
• Crowd-pleasing flavor that even picky eaters will devour
• Easily customizable for different dietary preferences

What You Need for High Protein Creamy Taco Soup

Essential Protein-Packed Ingredients

• 1 pound lean ground turkey or chicken – 93/7 lean ground turkey recommended for maximum protein
• 1 tablespoon olive oil – For browning the meat without sticking
• 1 packet taco seasoning – About 2 tablespoons; homemade taco seasoning works great too
• 1 can (14.5 oz) diced tomatoes – Fire-roasted adds extra smoky flavor
• 1 can (10 oz) green chilies – Optional but adds wonderful depth; use mild or hot
• 1 can (15 oz) black beans, drained and rinsed – Adds fiber and plant-based protein
• 1 cup low-sodium chicken broth – Controls the salt level
• 8 oz cream cheese, cubed – Full-fat creates the creamiest texture
• 1 cup shredded cheddar cheese – Sharp cheddar adds the most flavor

Seasonings for Maximum Flavor

• 1 teaspoon garlic powder – Fresh minced garlic works too; use 3 cloves
• 1/2 teaspoon onion powder – Adds savory depth
• 1 teaspoon cumin – Essential for that authentic taco taste
• Salt and black pepper to taste – Start with 1/2 teaspoon each

High Protein Creamy Taco Soup

A protein-packed creamy taco soup with 28 grams of protein per serving. Made with lean ground turkey, black beans, and a blend of cream cheese and cheddar for the ultimate comfort food that’s actually good for you. Ready in 30 minutes!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Main Dish, Soup

Cuisine Mexican, Tex-Mex

Servings 6 servings

Calories 385 kcal

Equipment

• Large pot or Dutch oven
• Wooden spoon
• Cutting board
• Measuring cups and spoons
• Can opener

Ingredients

  

Protein Base

• 1 lb Lean ground turkey or chicken 93/7 lean ground turkey recommended for maximum protein with less fat
• 1 tablespoon Olive oil For browning the meat without sticking

Soup Base Ingredients

• 1 packet Taco seasoning About 2 tablespoons; homemade taco seasoning works great too
• 1 can (14.5 oz) Diced tomatoes Fire-roasted adds extra smoky flavor; use with juices
• 1 can (10 oz) Green chilies Optional but recommended; use mild or hot based on preference
• 1 can (15 oz) Black beans, drained and rinsed Adds fiber and plant-based protein for complete nutrition
• 1 cup Low-sodium chicken broth Allows you to control the final salt level

Creamy Cheese Blend

• 8 oz Cream cheese, cubed Full-fat creates the creamiest texture; cube for faster melting
• 1 cup Shredded cheddar cheese Sharp cheddar adds the most flavor

Seasonings

• 1 teaspoon Garlic powder Or use 3 cloves fresh minced garlic
• 1/2 teaspoon Onion powder Adds savory depth to the soup
• 1 teaspoon Cumin Essential for authentic taco flavor
• Salt and black pepper to taste Start with 1/2 teaspoon each; adjust after cooking

Garnish Options

• Sour cream Adds cooling creaminess
• Fresh cilantro, chopped Brightens the flavors
• Lime wedges Essential for that citrus pop
• Extra shredded cheese Because more cheese is always good
• Tortilla chips For scooping and crunch
• Avocado slices Adds healthy fats and creaminess

Instructions

 

• In a large pot, heat olive oil over medium heat. Add ground turkey or chicken, breaking it up with a wooden spoon. Cook for 8 minutes until no pink remains and meat is nicely browned.
• Add taco seasoning, garlic powder, onion powder, cumin, salt, and pepper directly to the browned meat. Stir constantly for 1-2 minutes to toast the spices and coat every piece of meat.
• Pour in diced tomatoes with their juices, green chilies, drained and rinsed black beans, and chicken broth. Stir everything together to combine well.
• Bring the mixture to a gentle simmer. Add cubed cream cheese pieces throughout the soup. Stir continuously for about 5 minutes until the cream cheese melts completely and creates a smooth, creamy base.
• Reduce heat to low and gradually add shredded cheddar cheese, stirring constantly for about 3 minutes until fully melted and the soup is silky smooth.
• Taste and adjust salt, pepper, or add hot sauce if desired. Let rest for 5 minutes to allow flavors to meld.
• Ladle into bowls and garnish with sour cream, fresh cilantro, lime wedges, extra cheese, tortilla chips, and avocado slices as desired. Serve hot.

Notes

For a spicier soup, add diced jalapeños with the meat or finish with hot sauce. Can substitute ground beef for turkey/chicken. For vegetarian version, omit meat and add extra beans plus quinoa. Soup thickens when stored—add broth when reheating. Freezes well for up to 3 months but texture may change slightly due to cream cheese.

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How to Make High Protein Creamy Taco Soup (Step-by-Step)

Step 1: Building the Protein Base

1. Brown the meat (8 minutes): In a large pot, heat olive oil over medium heat. Add ground turkey or chicken, breaking it up with a wooden spoon. Cook until no pink remains and meat is nicely browned. (This browning adds crucial flavor!)
2. Season the protein (2 minutes): Add taco seasoning, garlic powder, onion powder, cumin, salt, and pepper directly to the browned meat. Stir constantly for 1-2 minutes to toast the spices and coat every piece of meat. (Your kitchen will smell incredible!)

Step 2: Creating the Creamy Taco Soup

3. Add the base ingredients (2 minutes): Pour in diced tomatoes with their juices, green chilies, drained black beans, and chicken broth. Stir everything together to combine well.
4. Simmer and add cream cheese (5 minutes): Bring the mixture to a gentle simmer. Add cubed cream cheese pieces throughout the soup. Stir continuously until the cream cheese melts completely and creates a smooth, creamy base. (Cubing the cream cheese helps it melt faster and more evenly.)

Step 3: Finishing the Soup

5. Melt in the cheddar (3 minutes): Reduce heat to low and gradually add shredded cheddar cheese, stirring constantly until fully melted and the soup is silky smooth. (Low heat prevents the cheese from becoming stringy or clumpy.)
6. Adjust and serve (2 minutes): Taste and adjust salt, pepper, or add hot sauce if desired. Ladle into bowls and garnish with your favorite toppings.

Expert Tips for the Best High Protein Creamy Taco Soup

• Brown meat thoroughly—the caramelized bits add depth and richness to the soup
• Cube cream cheese before adding—this helps it melt quickly and evenly without lumps
• Use low-sodium broth—taco seasoning and cheese already contain salt
• Stir constantly when adding cheese—prevents clumping and ensures smooth texture
• Don’t boil after adding cheese—high heat can cause dairy to separate and become grainy
• Let it rest 5 minutes before serving—flavors meld and soup thickens slightly
• Add a squeeze of lime at the end—brightens all the flavors beautifully

How to Store and Serve High Protein Creamy Taco Soup

Storage: Cool soup completely before transferring to airtight containers. Refrigerate for up to 4 days. The soup will thicken in the fridge—just add a splash of broth when reheating.

Freezing: This soup freezes well for up to 3 months. Note that the texture may change slightly due to the cream cheese. Thaw overnight in the refrigerator before reheating.

Reheating: Warm on the stovetop over low heat, stirring frequently. Add extra broth if needed to reach desired consistency. Microwave individual portions for 2-3 minutes, stirring halfway through.

Serving suggestions: Serve with cheddar cheese bread, garlic butter flatbread, or homemade ciabatta bread for dipping. This soup pairs perfectly with a crisp green salad for a complete meal.

High Protein Creamy Taco Soup Recipe Variations You’ll Love

Vegetarian High Protein Version: Omit the meat and double the black beans. Add a can of pinto beans and 1 cup cooked quinoa for extra protein—you’ll still get about 18-20g protein per serving.

Extra Spicy Taco Soup: Add 1-2 diced jalapeños with the meat, use hot green chilies, and finish with a drizzle of hot sauce. Similar to our spicy Italian sausage pasta in heat level.

Low-Carb Keto Version: Skip the beans and add cauliflower florets. Use full-fat ingredients throughout for a keto-friendly, high-protein meal under 8g net carbs.

Slow Cooker Method: Brown meat and add all ingredients except cheese to slow cooker. Cook on low 6-8 hours. Stir in cream cheese and cheddar during the last 15 minutes.

FAQ About High Protein Creamy Taco Soup

Final Thoughts on This High Protein Creamy Taco Soup Recipe

This high protein creamy taco soup proves that healthy eating doesn’t have to be boring or bland. With 28 grams of protein per serving, it’s perfect for anyone looking to build muscle, lose weight, or simply eat more nutritious meals without sacrificing flavor. The creamy, cheesy texture combined with bold taco seasonings creates a bowl of comfort that satisfies both your taste buds and your nutritional goals. Make a big batch on Sunday for easy weeknight dinners that actually taste better as leftovers.

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