High-Protein Creamy Taco Soup is a one-pot soup made with lean ground turkey or chicken, black beans, tomatoes, cream cheese, and cheddar. As it simmers, the beans give the broth body while the cream cheese melts into a smooth base. The spices settle into the broth as it cooks. It works well for weeknight dinners and reheats easily for lunches the next day.
Why This Works
Browning the meat first builds a deeper base flavor before the broth and beans are added. As the soup simmers, the beans help thicken the broth while the cream cheese and cheddar melt into a smooth base. The result is a creamy soup that holds together well without needing heavy cream. For a sausage-forward version using a similar approach, see the creamy bean soup with sausage.
What You Need
- 1 lb (450g) lean ground turkey or chicken — lean reduces excess oil
- 1 tablespoon olive oil — not butter, keeps the sauce lighter
- 1 packet taco seasoning (or homemade taco seasoning)
- 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
How the Dish Comes Together
- In a large pot, heat olive oil over medium heat. Wait until it shimmers and the surface ripples slightly.
- Add the ground turkey or chicken and cook until browned. Look for small browned bits on the bottom and no pink remaining.
- Add taco seasoning, garlic powder, onion powder, cumin, salt, and pepper. Stir to coat the meat, and smell the spices bloom against the browned meat.
- Pour in the diced tomatoes, green chilies (if using), black beans, and chicken broth. Stir to combine, and watch the pot take on a deeper, reddish hue.
- Bring to a simmer, then add the cubed cream cheese. Stir until the cream cheese melts and the soup becomes creamy, the surface turning glossy and velvety.
- Add the shredded cheddar cheese and stir until melted and smooth, watching the soup thicken and the strands of cheese disappear.
- Taste and adjust seasoning if needed, adding a pinch more salt or a squeeze of lime for brightness as required.
- Serve hot, garnished with sour cream, cilantro, and a squeeze of lime if desired, and notice how the garnishes add cooling and herbal contrast.
Nutrition at a Glance
- Serving size: about 1 to 1¼ cups (recipe serves 4)
- Calories: ~610 per serving
- Protein: ~40 g per serving
- Carbohydrates: ~21 g per serving
- Fat: ~36 g per serving
- Fiber: ~5 g per serving
Values are estimates. Results may vary depending on specific ingredients and portions used.
How to Serve It
- Spoon over a scoop of brown rice or quinoa to turn it into a plateable dinner.
- Top with diced avocado and a handful of chopped cilantro for fresh texture contrast.
- Serve with warm corn tortillas or tortilla chips for scooping and a crunchy contrast.
- Offer a simple cabbage slaw on the side to add acid and crispness for balance.
How to Store It
- Fridge: Cool to room temperature, transfer to airtight containers, and keep up to 4 days.
- Freezer: This soup freezes well in portioned containers for up to 3 months; thaw overnight in the fridge.
- Reheating: Gently warm on the stove over low heat, stirring occasionally to reincorporate any separated fats; a splash of broth helps restore a creamy texture.
- Taste note: The flavors settle overnight and the spices meld, so leftovers can taste more cohesive the next day.
What to Do With Leftovers
- Spoon over rice or quinoa for a fast next-day lunch that reheats evenly.
- Tuck into a warmed flour tortilla with shredded lettuce and a squeeze of lime for a portable wrap.
- Use as a sauce for cooked pasta, adding a splash of pasta water to loosen it, and top with extra cheddar.
Before You Start
- Use a wide pot; a narrow one traps steam and prevents the broth from reducing properly.
- Cube the cream cheese while the meat cooks so it melts quickly and evenly when added.
- Taste and adjust salt only after the cheese and broth have combined, salt concentration changes with dairy.
High-Protein Creamy Taco Soup
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: High-Protein
Description
A creamy, high-protein soup made with lean ground turkey or chicken, black beans, and cheddar, perfect for quick weeknight dinners.
Ingredients
Scale
- 1 lb (450g) lean ground turkey or chicken
- 1 tablespoon olive oil
- 1 packet taco seasoning
- 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
- Heat olive oil in a large pot over medium heat until shimmering.
- Add ground turkey or chicken and cook until browned.
- Stir in taco seasoning, garlic powder, onion powder, cumin, salt, and pepper.
- Pour in diced tomatoes, green chilies, black beans, and chicken broth, then stir to combine.
- Bring to a simmer, then add cream cheese and stir until melted.
- Add shredded cheddar cheese and stir until melted and smooth.
- Taste and adjust seasoning if needed before serving.
Notes
Top with sour cream, cilantro, and lime juice for added flavor. Leftovers can taste even better the next day as flavors meld.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mexican
Nutrition
- Serving Size: 1 to 1¼ cups
- Calories: 610
- Sugar: 5g
- Sodium: 800mg
- Fat: 36g
- Saturated Fat: 18g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 21g
- Fiber: 5g
- Protein: 40g
- Cholesterol: 100mg
