I perfected a High Protein Creamy Taco Soup that packs an unexpected protein punch into a single bowl.

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I get tired of boiled chicken, so I made a High Protein Creamy Taco Soup that actually makes me look forward to leftovers. Using lean ground turkey and diced tomatoes it somehow turns simple pantry stuff into something satisfying but not mushy.

The creaminess sneaks up on you, and yet its still a great pick when Im aiming for Low Calorie Dinners or trying to hit my protein goals. Its not fancy, sometimes I overdo the toppings, other nights I eat it straight from the pot.

Either way this recipe feels like a smart cheat that works every time.

Ingredients

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Olive oil: heart healthy monounsaturated fats, boosts flavor, dont go crazy.
Yellow onion: adds natural sweetness, fiber, and savory depth to soup.
Garlic: small punch of flavor and antioxidants, not spicy if cooked.
Lean ground turkey: high protein, low fat, keeps soup filling and lean.
Black beans: big source of fiber and protein, adds creamy texture.
Corn: brings sweet pop and carbs, balances spices, kids like it.
Greek yogurt: creamy tang, adds protein and cuts richness, its lighter.
Lime juice: bright acidic kick, cuts fattiness and lifts all flavors.

Ingredient Quantities

1 tablespoon olive oil

1 medium yellow onion, diced

3 garlic cloves, minced

1 pound lean ground turkey (about 450 g) or ground chicken

2 tablespoons taco seasoning (or 1 tbsp chili powder, 1 tsp ground cumin, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried oregano, 1/2 tsp salt)

1 can (14.5 oz) diced tomatoes, undrained

1 can (15 oz) black beans, drained and rinsed

1 can (15 oz) pinto beans, drained and rinsed

1 cup frozen corn (or 1 can 15 oz corn, drained)

3 cups low sodium chicken broth (or vegetable broth)

4 oz reduced fat cream cheese, cubed

1 cup plain nonfat Greek yogurt or low fat sour cream

1/2 cup reduced fat shredded cheddar cheese

1 tablespoon lime juice (about 1 lime)

1/4 cup chopped fresh cilantro (optional)

Salt and freshly ground black pepper

How to Make this

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1. Heat 1 tablespoon olive oil in a large pot over medium heat until shimmering, then add the diced yellow onion and cook 4 to 5 minutes until soft and starting to brown, stir in the minced garlic for the last 30 seconds so it doesn’t burn.

2. Add the 1 pound lean ground turkey (or ground chicken) and break it up with a spoon, cook until no longer pink and nicely browned, 6 to 8 minutes; drain any excess fat if there’s a lot.

3. Sprinkle in 2 tablespoons taco seasoning (or the chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano and salt mix) and cook 1 minute to toast the spices and wake up the flavors.

4. Pour in the can of diced tomatoes with juices, the drained and rinsed black beans and pinto beans, and 1 cup frozen corn (or drained canned corn). Add 3 cups low sodium chicken or vegetable broth and stir to combine.

5. Bring the pot to a simmer, then lower heat and simmer uncovered 10 to 15 minutes so the flavors meld; for a thicker soup mash a cup of beans against the side of the pot with a spoon or use an immersion blender for a few pulses, but don’t puree everything unless you want it totally smooth.

6. Turn heat to low and add the 4 ounces cubed reduced fat cream cheese, stirring until fully melted and incorporated so the soup becomes creamy and smooth.

7. To prevent the yogurt from curdling, take the pot off the heat and either temper the 1 cup plain nonfat Greek yogurt by whisking a few spoonfuls of hot soup into it, or slowly stir the soup into the yogurt, then return the warmed yogurt mixture to the pot; mix in 1/2 cup reduced fat shredded cheddar cheese and 1 tablespoon lime juice.

8. Stir in about 1/4 cup chopped fresh cilantro if using, taste and season with salt and freshly ground black pepper as needed; heat gently just until cheese is melted, but do not boil after adding the yogurt.

9. Serve hot with extra chopped cilantro or shredded cheddar if you want, and enjoy — this keeps well in the fridge for a few days and reheats great, add a splash of broth if it thickens too much.

Equipment Needed

1. Large heavy-bottomed pot or Dutch oven, big enough to hold everything
2. Wooden spoon or heatproof spatula, to break up the turkey and stir
3. Chef’s knife, for dicing the onion and chopping cilantro
4. Cutting board
5. Can opener and a colander, for draining and rinsing beans
6. Measuring cups and measuring spoons
7. Immersion blender or potato masher, if you want to thicken the soup a bit
8. Whisk, for tempering the yogurt so it doesnt curdle
9. Ladle and bowls for serving

FAQ

Q: Can I make this vegetarian or vegan?

A: Yes. Use vegetable broth and replace the turkey with extra beans, cooked lentils, or a plant-based crumble. For creaminess swap the cream cheese and Greek yogurt for blended silken tofu or a cashew cream and a dairy free shredded cheese. Flavor will shift a bit, so taste and adjust seasoning.

Q: Can I freeze the soup and how do I reheat it?

A: You can freeze it, but leave out the Greek yogurt and fresh cilantro before freezing to avoid separation. Freeze in meal-sized containers up to 3 months. Thaw overnight in the fridge, reheat gently on the stove and stir in the yogurt and cilantro at the end.

Q: Any fast hacks for a creamier texture without extra calories?

A: Yep. Mash a cup of the beans into the soup while it’s simmering to naturally thicken it. Also soften the cream cheese to room temp so it blends smoother, and use nonfat Greek yogurt for creaminess with extra protein.

Q: Can I make this in a slow cooker or Instant Pot?

A: Absolutely. For slow cooker brown the turkey, onion and garlic first, then transfer everything except dairy to the slow cooker and cook low 6-8 hours or high 3-4 hours. For Instant Pot use Sauté to brown, add remaining ingredients, pressure cook 8-10 minutes, quick release, then stir in cheeses and yogurt off heat.

Q: How do I adjust the spice level?

A: To ramp it up add chopped jalapeños, cayenne, chipotle in adobo or a few dashes of hot sauce. To tone it down use less taco seasoning or swap for a mild chili powder and skip extra peppers. Always taste and add slowly.

Q: How can I keep it high protein but lower in calories?

A: Use lean ground turkey, drain excess fat, pack in more beans, and choose nonfat Greek yogurt instead of sour cream. Use a light hand with shredded cheese and serve with a simple salad or cauliflower rice instead of chips.

Healthy High Protein Creamy Taco Soup Recipe Substitutions and Variations

Ground turkey (1 lb): swap with 1 lb ground chicken, or lean ground beef for more flavor, or use 1 1/2 cups cooked lentils or crumbled tempeh for a vegetarian protein option, they hold up well in soup.
Reduced fat cream cheese (4 oz): use 1/2 cup plain Greek yogurt stirred in at the end, or 1/2 cup blended silken tofu, or 1/3 cup soaked+blended cashews for a dairy free creamy fix.
Black/pinto beans (15 oz cans): trade for kidney beans, cannellini, or 1 1/2 cups cooked chickpeas; you can also use 1 1/2 cups cooked farro or barley for a heartier texture.
Low sodium chicken broth (3 cups): use vegetable broth, beef broth, or 3 cups water plus 2 tsp bouillon; for less sodium use homemade broth or a no-salt variety and adjust seasoning to taste.

Pro Tips

1. Get the turkey good and browned before you add spices or tomatoes. Browning adds flavor you cant get any other way, and if the pan looks greasy drain most of it but leave a tablespoon or so for flavor.

2. For a thicker, creamier body mash about a cup of beans against the pot sides or pulse a few times with an immersion blender while some whole beans remain. Cubing the cream cheese and letting it sit at room temp a few minutes helps it melt silky instead of clumping.

3. Temper the yogurt off the heat like you said, its crucial. Another option is to leave the yogurt out and use sour cream or evaporated milk while reheating, then stir in yogurt at serving time for freshness.

4. This soup keeps great but dont freeze with the dairy already mixed in. Freeze a dairy free portion, then add cream cheese and yogurt when you reheat. Taste and adjust salt and lime at the end, a little extra acid lifts everything.

Healthy High Protein Creamy Taco Soup Recipe

Recipe by Sammy Hunter

0.0 from 0 votes

I perfected a High Protein Creamy Taco Soup that packs an unexpected protein punch into a single bowl.

Servings

servings

Calories

394

kcal

Equipment: 1. Large heavy-bottomed pot or Dutch oven, big enough to hold everything
2. Wooden spoon or heatproof spatula, to break up the turkey and stir
3. Chef’s knife, for dicing the onion and chopping cilantro
4. Cutting board
5. Can opener and a colander, for draining and rinsing beans
6. Measuring cups and measuring spoons
7. Immersion blender or potato masher, if you want to thicken the soup a bit
8. Whisk, for tempering the yogurt so it doesnt curdle
9. Ladle and bowls for serving

Ingredients

1 tablespoon olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
1 pound lean ground turkey (about 450 g) or ground chicken
2 tablespoons taco seasoning (or 1 tbsp chili powder, 1 tsp ground cumin, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried oregano, 1/2 tsp salt)
1 can (14.5 oz) diced tomatoes, undrained
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) pinto beans, drained and rinsed
1 cup frozen corn (or 1 can 15 oz corn, drained)
3 cups low sodium chicken broth (or vegetable broth)
4 oz reduced fat cream cheese, cubed
1 cup plain nonfat Greek yogurt or low fat sour cream
1/2 cup reduced fat shredded cheddar cheese
1 tablespoon lime juice (about 1 lime)
1/4 cup chopped fresh cilantro (optional)
Salt and freshly ground black pepper

Directions

Heat 1 tablespoon olive oil in a large pot over medium heat until shimmering, then add the diced yellow onion and cook 4 to 5 minutes until soft and starting to brown, stir in the minced garlic for the last 30 seconds so it doesn't burn.
Add the 1 pound lean ground turkey (or ground chicken) and break it up with a spoon, cook until no longer pink and nicely browned, 6 to 8 minutes; drain any excess fat if there's a lot.
Sprinkle in 2 tablespoons taco seasoning (or the chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano and salt mix) and cook 1 minute to toast the spices and wake up the flavors.
Pour in the can of diced tomatoes with juices, the drained and rinsed black beans and pinto beans, and 1 cup frozen corn (or drained canned corn). Add 3 cups low sodium chicken or vegetable broth and stir to combine.
Bring the pot to a simmer, then lower heat and simmer uncovered 10 to 15 minutes so the flavors meld; for a thicker soup mash a cup of beans against the side of the pot with a spoon or use an immersion blender for a few pulses, but don't puree everything unless you want it totally smooth.
Turn heat to low and add the 4 ounces cubed reduced fat cream cheese, stirring until fully melted and incorporated so the soup becomes creamy and smooth.
To prevent the yogurt from curdling, take the pot off the heat and either temper the 1 cup plain nonfat Greek yogurt by whisking a few spoonfuls of hot soup into it, or slowly stir the soup into the yogurt, then return the warmed yogurt mixture to the pot; mix in 1/2 cup reduced fat shredded cheddar cheese and 1 tablespoon lime juice.
Stir in about 1/4 cup chopped fresh cilantro if using, taste and season with salt and freshly ground black pepper as needed; heat gently just until cheese is melted, but do not boil after adding the yogurt.
Serve hot with extra chopped cilantro or shredded cheddar if you want, and enjoy — this keeps well in the fridge for a few days and reheats great, add a splash of broth if it thickens too much.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.