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High Protein Creamy Taco Soup

This high protein taco soup delivers 24 grams of protein per serving with only 260 calories. Perfect for meal prep with tons of vegetables and creamy comfort flavor.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 portions
Course: Dinner, Main Course, Soup
Cuisine: American, Mexican-Inspired
Calories: 260
Ingredients Equipment Method Notes

Ingredients
  

  • 2 pounds ground beef 96/4 lean
  • 15 oz sliced stewed tomatoes canned, undrained
  • 10 oz RO-TEL diced tomatoes with green chiles, undrained
  • 15 oz black beans canned, undrained
  • 15 oz pinto beans canned, undrained
  • 15 oz whole kernel corn canned, undrained
  • 2 packets taco seasoning
  • 1 packet ranch dip mix
  • 12 oz frozen pepper and onion blend
  • 12 oz frozen broccoli and cauliflower florets
  • 8 oz fat free cream cheese room temperature (about 30 minutes)
  • 1 cup fat free Greek yogurt 227g

Equipment

  • Large stock pot (at least 6-quart)
  • Paper towels
  • Wooden spoon or spatula

Method
 

  1. Heat a large stock pot (at least 6-quart) over medium-high heat until very hot. Pat ground beef dry with paper towels and add to the pot. Press down to create surface area and leave undisturbed for 3 to 4 minutes to develop a brown crust.
  2. Break apart the browned beef and continue cooking until no pink remains, about 4 to 5 more minutes.
  3. Add all canned ingredients (stewed tomatoes, RO-TEL, black beans, pinto beans, and corn) undrained, along with both taco seasoning packets and ranch dip mix. Stir to combine.
  4. Bring the mixture to a full boil to allow seasonings to bloom.
  5. Add both bags of frozen vegetables, stir well, and reduce heat to a gentle simmer.
  6. Cook for 6 to 8 minutes until vegetables are tender. The soup will look thick at first but vegetables will release water as they cook.
  7. Reduce heat to low or turn off completely. This prevents the dairy from curdling.
  8. Add room temperature cream cheese and Greek yogurt. Stir constantly for 2 to 3 minutes until completely incorporated and soup becomes creamy.
  9. Taste and adjust seasoning if needed.
  10. Serve immediately with desired toppings such as Greek yogurt, shredded cheese, cilantro, diced jalapeños, or tortilla chips. Or cool completely for meal prep storage.

Notes

Storage: Refrigerate for 5 to 7 days in airtight containers. Freezes well for up to 3 months. Reheat gently on stovetop over medium-low heat, adding a splash of water or broth if needed. Substitutions: Use 97% lean ground turkey or chicken. Replace cream cheese with reduced fat version. Swap Greek yogurt for reduced fat sour cream. Add any frozen or fresh vegetables you prefer. Make homemade taco seasoning to reduce sodium.