This High-Protein Taco Soup is a fun and tasty dish packed with beans, ground meat, and spices that give it a real kick! It’s warm, hearty, and perfect for any day.
I love serving it with tortilla chips on top. It’s like a fiesta in a bowl! Plus, it’s super easy to make—just toss everything in one pot and let it simmer. Yum! 🌮
Key Ingredients & Substitutions
Ground Beef: Lean ground beef adds great flavor and protein. If you’re looking for a healthier option, ground turkey or even lentils for a vegetarian twist work nicely!
Beans: Black beans are my favorite for their creaminess, but you can use kidney beans or pinto beans if that’s what you have. Chickpeas can also work if you’re feeling adventurous!
Canned Tomatoes: Diced tomatoes bring moisture and acidity. Fire-roasted tomatoes add a smoked flavor if you’re looking for something different. Just use what you have on hand!
Broth: Beef broth enhances the meatiness of this soup, but chicken broth or vegetable broth are suitable alternatives for a lighter touch. Homemade broth adds an extra depth of flavor!
Cheese: Cheddar cheese is a classic topping, but feel free to mix it up with pepper jack for a spicy kick or a sprinkle of cotija cheese for a little tang!
How Can I Make Sure My Soup is Super Flavorful?
To make your taco soup bursting with flavor, focus on sautéing your onion and garlic well. This step builds the base flavor you want!
- Cook the ground beef in a pot, breaking it up as it browns. This adds depth.
- Sauté the onions and garlic until they’re soft and fragrant—this usually takes about 5 minutes.
- Add seasonings like taco seasoning early, and let them mingle with the meat and veggies to deepen the taste.
Simmering helps all the flavors meld together, so don’t rush this part! A taste test before serving lets you adjust seasoning perfectly. Enjoy your cooking adventure!
High-Protein Taco Soup
Ingredients You’ll Need:
For the Soup:
- 1 lb lean ground beef (or ground turkey for a leaner option)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can corn, drained
- 1 (4 oz) can diced green chiles (optional, for heat)
- 4 cups beef broth (or chicken broth)
- 1 (1 oz) packet taco seasoning (or homemade taco seasoning)
For Serving:
- 1 cup shredded cheddar cheese (for topping)
- 1 avocado, diced (for topping)
- Salt and pepper to taste
How Much Time Will You Need?
This High-Protein Taco Soup takes about 10 minutes of prep time and 25-30 minutes of cooking time, making it a total of approximately 40 minutes from start to finish. Perfect for a cozy weeknight meal!
Step-by-Step Instructions:
1. Brown the Meat:
In a large pot or Dutch oven, over medium heat, cook the ground beef. Break it apart with a spoon as it cooks until it is fully browned. This should take about 5-7 minutes.
2. Sauté the Aromatics:
Add the chopped onion and minced garlic to the pot. Sauté until the onion becomes translucent and the garlic is fragrant, which will take about 5 minutes. This step is important for building flavor!
3. Add the Other Ingredients:
Stir in the can of diced tomatoes (juice included), black beans, corn, diced green chiles (if using), beef broth, and the taco seasoning. Mix everything together well.
4. Simmer the Soup:
Bring the soup to a boil and then reduce the heat to low. Let it simmer uncovered for about 20-25 minutes. This allows the flavors to blend beautifully!
5. Finalize the Flavor:
After simmering, taste the soup and adjust the seasoning with salt and pepper as needed to suit your taste.
6. Serve it Up:
Serve the soup hot in bowls, topped with shredded cheddar cheese and diced avocado for a delicious finishing touch. Enjoy your warm and hearty High-Protein Taco Soup!
Can I Use Ground Turkey Instead of Beef?
Absolutely! Ground turkey is a great lower-fat alternative. Just make sure to cook it thoroughly, as it may require slightly less time than ground beef.
Can I Make This Soup Vegetarian?
Yes, you can substitute the ground beef with a mix of beans like kidney and pinto, or use lentils for added protein. Vegetable broth will replace the beef broth, and don’t forget to keep the taco seasoning for flavor!
How Long Can I Store Leftovers?
Leftover taco soup can be stored in an airtight container in the fridge for up to 3-4 days. It also freezes well, so you can freeze portions for up to 3 months. Just make sure to let it cool completely before freezing!
What Can I Serve With Taco Soup?
This soup pairs wonderfully with tortilla chips, corn bread, or a side salad. You can also serve it over rice or quinoa for a heartier meal!