High Protein Creamy Taco Soup

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Created on October 3rd, 2025 at 12:21 pm

Bold, Hearty & Ready in 25 Minutes

A cozy bowl packed with flavor & muscle-fueling protein

If you need a fast, filling dinner that won’t wreck your macros, this High Protein Creamy Taco Soup is a must-try! Packed with lean ground beef, hearty beans, golden corn, and vibrant vegetables, it’s a weeknight lifesaver for anyone on the go. The secret? A creamy, velvety base made with Greek yogurt and fat-free cream cheese that tastes indulgent but keeps the calories in check. Whether you’re prepping for the week or feeding a hungry crowd, this soup delivers comfort and nourishment in every spoonful.

🌟 Why You’ll Love This Recipe

This soup isn’t just delicious — it’s also high protein, low fat, and incredibly satisfying. The combination of taco spices and creamy texture gives major flavor payoff without heavy ingredients. It’s also easy to customize: swap the beef for ground chicken, go dairy-free, or add extra veggies from your fridge. Plus, it’s freezer-friendly and perfect for batch cooking. One pot, tons of nutrition, and flavors that keep you coming back for seconds!

⏱️ Time Breakdown

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 12

📝 Ingredients List

2 lbs lean ground beef (96/4)
1 (15 oz) can sliced stewed tomatoes
1 (10 oz) can diced tomatoes with green chiles (RO-TEL)
1 (15 oz) can black beans (undrained)
1 (15 oz) can pinto beans (undrained)
1 (15 oz) can whole kernel corn (undrained)
2 packets taco seasoning
1 packet ranch dip mix
1 (12 oz) bag frozen pepper & onion blend
1 (12 oz) bag frozen broccoli & cauliflower florets
8 oz fat-free cream cheese, room temp
1 cup (227g) fat-free Greek yogurt

✨ Kitchen Tools You’ll Need

This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free.

Large skillet or frying pan
Sharp knife
Cutting board
Measuring cups & spoons
Mixing bowls
Wooden spoon or spatula
Large soup pot

👩‍🍳 Step-by-Step Instructions

Brown the Beef
Heat your pot over medium-high. Add ground beef and cook until browned, breaking it apart as it cooks.
Add Cans & Seasonings
Stir in the stewed tomatoes, RO-TEL, beans, corn, taco seasoning, and ranch dip. Bring the mixture to a boil.
Toss in the Veggies
Reduce heat to a simmer and add frozen peppers, onions, broccoli, and cauliflower. Simmer for 6–8 minutes or until tender. 🌽🥦
Make it Creamy
Lower the heat. Stir in the cream cheese and Greek yogurt until fully melted and smooth.
Serve & Garnish
Ladle into bowls and top with cilantro, jalapeños, onions, shredded cheese, or tortilla chips for extra flair. 🌶️🧀

💡 Pro Tips

Storage: Keeps in the fridge for up to 4 days or freeze in airtight containers for up to 3 months.
Substitutions: Use ground chicken or turkey for variety. Swap dairy-free cream cheese and yogurt if needed.
Meal Prep: Divide into portions for easy grab-and-go lunches.
Serving Ideas: Add a squeeze of lime or top with avocado slices for extra creaminess.

📊 Nutrition Table

Serving Size	Calories	Protein	Carbs	Fat	Fiber	Sugar
1.5 cups	260	24g	30g	4g	6g	—

Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.