Dinner

High Protein Creamy Taco Soup Recipe

ByAiden Wells October 12, 2025October 12, 2025

Introduction

This High Protein Creamy Taco Soup is a hearty and flavorful meal perfect for busy weeknights. Packed with lean ground beef, beans, and vegetables, it offers a creamy and satisfying twist on classic taco flavors. Easy to prepare and sure to please the whole family.

A close-up view of a white bowl filled with thick, creamy chili containing visible layers of yellow corn, dark kidney beans, and chunky ground meat mixed into a rich, beige sauce. On the right side, a woman's hand holds a lightly toasted chip dipped into the chili, showing the same creamy texture with beans and corn on top. The background has a red and black striped fabric, with the bowl resting on a smooth white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

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

Instructions

Step 1: Heat a large pot over medium-high heat. Brown the ground beef, breaking it apart as it cooks until fully cooked and no longer pink.
Step 2: Add the sliced stewed tomatoes, RO-TEL, black beans, pinto beans, corn, taco seasoning, and ranch dip mix to the pot. Stir well to combine and bring the mixture to a boil.
Step 3: Add the frozen pepper & onion blend and frozen broccoli & cauliflower florets. Reduce the heat to a simmer and cook until the vegetables are tender, about 6-8 minutes. The soup will thicken as the vegetables release water.
Step 4: Lower the heat to low or turn it off if serving immediately. Stir in the cream cheese and Greek yogurt until smooth and evenly incorporated.
Step 5: Serve the soup warm, topped with fresh cilantro, diced onion, jalapeño, shredded cheese or queso fresco, and tortilla chips if desired.

Tips & Variations

For extra spice, add a diced jalapeño or a pinch of cayenne pepper while cooking.
Substitute ground turkey or chicken for a leaner protein option.
Use low-sodium canned beans and tomatoes to control salt levels.
To make this soup vegetarian, replace the beef with extra beans and add vegetable broth instead of using meat.
Add a squeeze of lime juice just before serving for a fresh, tangy finish.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over medium heat or in the microwave until warmed through, stirring occasionally. This soup can also be frozen for up to 3 months; thaw overnight in the refrigerator before reheating.

How to Serve

This image shows a thick stew-like dish in a dark skillet, filled with many small pieces of colorful ingredients mixed into a creamy light brown and orange sauce. Visible layers include small bits of green broccoli, yellow corn, black beans, light brown ground meat, bright red tomato chunks, and some orange and red peppers all blended together. The texture looks smooth and creamy with a mix of soft and chunky bits spread evenly across the skillet. The background shows a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh vegetables instead of frozen?

Yes, you can substitute fresh peppers, onions, broccoli, and cauliflower. Just chop them into bite-sized pieces and add them at the same stage when frozen vegetables are added, allowing a bit more cooking time if needed.

Is this soup dairy-free?

This recipe includes cream cheese and Greek yogurt for creaminess, which contain dairy. For a dairy-free version, try using dairy-free cream cheese and a plant-based yogurt alternative.

Aiden Wells