If you love cozy soups with bold flavors and simple ingredients, this one’s for you. High Protein Creamy Taco Soup is the kind of one-pot meal that hits every craving. It’s creamy, hearty, packed with taco flavor, and loaded with protein thanks to lean ground turkey and Greek yogurt. It comes together fast, makes great leftovers, and honestly tastes even better the next day.
What You’ll Need
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 pound lean ground turkey (93%)
- 1 tablespoon taco seasoning
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon salt
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup frozen corn
- 1 (10 oz) can diced tomatoes with green chilies (like Rotel)
- 2 cups chicken broth
- ½ cup plain Greek yogurt (2% or whole)
- ½ cup shredded Mexican blend cheese
- Optional toppings: chopped cilantro, crushed tortilla chips, more Greek yogurt, shredded cheese
Why I Love This Recipe
This soup came out of a lazy weeknight where I had nothing planned and a pound of ground turkey in the fridge. I threw in taco spices, beans, and Greek yogurt on a whim — and it turned out so creamy and satisfying, I made it again the next day.
- Everything happens in one pot
- It’s protein-packed but still super cozy
- Customizable with whatever toppings or beans you like
- Tastes just like tacos, but you eat it with a spoon
- Freezes like a dream
Servings and Cook Time
Servings: 4-5 hearty bowls
Cook Time: 30 minutes
Macros (Per Serving — based on 5 servings)
- Calories: 335
- Protein: 31g
- Carbs: 22g
- Fat: 14g
- Fiber: 6g
Why This Recipe Works (Quick Science)
Using Greek yogurt adds creaminess without heavy cream or butter, while also giving the soup a protein boost. Cooking the turkey with taco seasoning lets the spices bloom in the oil and meat juices, so the flavors go deep. A mix of high-protein turkey, beans, and dairy balances flavor and nutrition in every bite.
Common Mistakes
- Adding Greek yogurt too fast – Stir it in off the heat or it might curdle.
- Not draining the beans – You’ll end up with a murky soup. Rinse them first.
- Using fat-free yogurt – It’s more likely to curdle. Stick with 2% or whole.
What to Serve With
- Warm corn tortillas or tortilla chips
- Side salad with lime vinaigrette
- Mexican rice or cauliflower rice
- Avocado slices or guacamole
FAQ
Can I make this dairy-free?
Yes! Use a dairy-free yogurt and skip the cheese. You can also blend in a little coconut milk instead.
Can I use ground beef or chicken?
Absolutely. Ground chicken or beef both work great here.
How spicy is it?
Mild! Use spicy diced tomatoes or add jalapeño if you want more heat.
Can I freeze it?
Yes, just let it cool completely before freezing. Thaw in the fridge overnight and reheat gently.
Substitutions and Variations
- Swap ground turkey for ground chicken or lean beef
- Use kidney or pinto beans instead of black beans
- Add chopped zucchini or bell peppers for more veggies
- Make it spicy with hot Rotel or crushed red pepper
Tools Required
- Large soup pot or Dutch oven
- Cutting board and knife
- Wooden spoon or spatula
- Can opener
- Measuring cups and spoons
- Ladle
Pro Tips
- Brown the turkey fully for deep flavor
- Let the spices cook for 1-2 minutes to bloom
- Add Greek yogurt at the end and off the heat to keep it creamy
- Taste before serving — some taco seasonings are saltier than others
- Let it sit 5–10 minutes after cooking for best texture and flavor
Make Ahead Tips
- You can make the full soup 1–2 days ahead and store in the fridge
- Reheat gently on the stove over medium-low heat
- Add a splash of broth if it thickens too much
How to Make High Protein Creamy Taco Soup
Step 1: Sauté the Onion
Heat 1 tablespoon olive oil in a large soup pot. Add 1 diced onion and cook for 3–4 minutes until soft and translucent.
Step 2: Cook the Ground Turkey
Add 1 pound of lean ground turkey to the pot. Break it up with a spoon and cook for about 6–7 minutes until fully browned.
Step 3: Add the Spices
Stir in 1 tablespoon taco seasoning, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, and ½ teaspoon salt. Cook for 1–2 minutes.
Step 4: Add Beans, Corn, Tomatoes, and Broth
Pour in 1 can (15 oz) black beans (drained and rinsed), 1 cup frozen corn, 1 can (10 oz) diced tomatoes with green chilies, and 2 cups chicken broth. Stir and bring to a simmer.
Step 5: Simmer and Add Greek Yogurt + Cheese
Reduce heat to low. Stir in ½ cup Greek yogurt and ½ cup shredded Mexican blend cheese until smooth and creamy. Simmer 2 more minutes.
Step 6: Serve It Up
Ladle the soup into bowls and top with your favorites: cilantro, crushed tortilla chips, extra Greek yogurt or cheese.
Leftovers and Storage
- Store in airtight containers in the fridge up to 4 days
- Reheat gently on the stove or in the microwave
- Add a splash of broth to loosen if needed
- Freezes well up to 3 months — thaw overnight before reheating
Conclusion
This High Protein Creamy Taco Soup is one of those no-fail recipes that always satisfies. It’s simple, flexible, and loaded with flavor. I hope you try it, love it, and maybe even make it your own. If you give it a shot, leave a comment and let me know how it went or if you have any questions — I’d love to hear from you!
