There are nights when you want something cozy and comforting, but you also want it to feel nourishing and satisfying. This High Protein Creamy Taco Soup checks every box. It is rich and creamy, packed with bold taco flavor, and loaded with protein thanks to lean ground turkey or chicken.
I love this soup for busy weeks because it comes together fast, uses pantry staples, and reheats beautifully. It is the kind of meal that feels indulgent, yet still fits into a balanced, feel-good dinner routine. Grab a spoon and let's make it.
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Why You'll Love This High Protein Creamy Taco Soup
- High in protein and incredibly filling
- Ready in about 30 minutes
- Creamy and comforting without feeling heavy
- Great for meal prep and leftovers
- Made with simple, easy-to-find ingredients
- Perfect for cozy dinners or quick lunches
Ingredients
- 1 pound lean ground turkey or chicken
- 1 tablespoon olive oil
- 1 packet taco seasoning, or homemade
- 1 can diced tomatoes, 14.5 ounces
- 1 can green chilies, 10 ounces, optional
- 1 can black beans, 15 ounces, drained and rinsed
- 1 cup low-sodium chicken broth
- 8 ounces cream cheese, cubed
- 1 cup shredded cheddar cheese
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon cumin
- Salt and pepper to taste
Ingredient Notes and Swaps
Lean ground turkey or chicken keeps this soup protein-rich while still tasting hearty. Ground beef works too if that is what you have.
Cream cheese gives the soup its signature creamy texture. Let it soften slightly so it melts smoothly into the broth.
Black beans add fiber and make the soup more filling. Pinto beans are a great substitute.
Instructions
- Heat the olive oil in a large pot over medium heat. Add the ground turkey or chicken and cook until browned, breaking it up as it cooks. The meat should look lightly golden and crumbly.
- Sprinkle in the taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir well so every bite of meat gets coated. This is when the kitchen really starts to smell like taco night.
- Pour in the diced tomatoes, green chilies if using, black beans, and chicken broth. Stir everything together and bring the soup to a gentle simmer.
- Add the cubed cream cheese and stir slowly until it melts into the broth. The soup will turn creamy and smooth as it comes together.
Pro Tips for the Creamiest Soup
- Let cream cheese come to room temperature before adding
- Stir often once dairy is added to keep the soup smooth
- Add a splash of broth if the soup thickens too much
- Finish with a squeeze of lime for brightness
Storage and Reheating
Store leftover High Protein Creamy Taco Soup in an airtight container in the refrigerator for up to 4 days.
Reheat gently on the stovetop or in the microwave, stirring occasionally to keep the texture creamy.
Make Ahead and Freezing
This soup freezes well. Let it cool completely, then freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator and reheat slowly, adding a little broth if needed.
Variations and Add-Ins
- Add diced jalapeños or hot sauce for extra heat
- Stir in corn for sweetness and texture
- Use Greek yogurt instead of cream cheese for a lighter option
- Add spinach at the end for extra greens
- Top with crushed tortilla chips for crunch
FAQs
It is mild to medium depending on your taco seasoning. You can easily adjust the heat.
Yes, ground beef works well and still makes a hearty soup.
Absolutely. It reheats beautifully and stays creamy.
📖 Recipe
High Protein Creamy Taco Soup
Description
This high-protein creamy taco soup is a comforting, flavorful, and easy-to-make dish packed with protein from lean ground turkey or chicken. Creamy and hearty, this soup is perfect for cozy dinners or meal prep. The blend of taco seasoning, cream cheese, and protein-rich ingredients makes it a satisfying meal.
Ingredients
- 1 lb (450g) lean ground turkey or chicken
- 1 tablespoon olive oil
- 1 packet taco seasoning (or homemade)
- 1 (14.5 oz) can diced tomatoes
- 1 (10 oz) can green chilies (optional)
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup low-sodium chicken broth
- 8 oz cream cheese, cubed
- 1 cup shredded cheddar cheese
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions
- In a large pot, heat olive oil over medium heat. Add the ground turkey or chicken and cook until browned.
- Add taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir to coat the meat evenly.
- Pour in diced tomatoes, green chilies (if using), black beans, and chicken broth. Stir to combine.
- Bring to a simmer, then add cubed cream cheese. Stir until melted and creamy.
- Add shredded cheddar cheese and stir until smooth and fully melted.
- Taste and adjust seasoning if needed. Serve hot, garnished with sour cream, cilantro, and a squeeze of lime if desired.
Notes
For extra heat, stir in diced jalapeños or a splash of hot sauce. This soup keeps well in the fridge for up to 4 days and can be frozen for up to 3 months-perfect for make-ahead meals or high-protein lunch prep!
What to Serve With Creamy Taco Soup
Serve this High Protein Creamy Taco Soup with tortilla chips, a simple side salad, or warm cornbread. It is hearty enough to be a full meal on its own.
Nutrition Notes
Each serving is packed with protein while staying satisfying and comforting. With about 28 grams of protein per bowl, this soup is a great option for balanced dinners, meal prep, or post-workout meals that still feel cozy.
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