These protein-packed taco soup bowls deliver 42g of protein per serving using lean ground meat, beans, and bone broth. It’s slow-cooked for deeper flavor , and just toss everything in your Crockpot and walk away!
Fall at our house is officially soup season, and this one’s a staple. My boys call it “protein chili,” but it’s more taco-y than that. It’s been on repeat every other week and passed the picky eater test with flying colors. This version uses lean ground beef (93/7), but I’ve made it with turkey and chicken, too , all family-approved!
Prep Time: 10 minutes
Cook Time: 7 hours (low) or 4 hours (high)
Total Time: 7 hrs 10 mins
What You’ll Need
- 2 pounds ground meat (lean beef, turkey, or chicken – I use 93/7 beef)
- 1 tablespoon oil (olive or avocado)
- ½ onion, chopped (optional)
- 4 teaspoons minced garlic (optional)
- 28 ounces fire-roasted diced tomatoes (no salt added if possible)
- 8 ounces low/no sodium bone broth
- 8 ounces salsa (your choice of heat)
- 4 ounces diced green chiles (no salt added)
- 15½ ounces kidney beans, drained & rinsed (no salt added)
- 15 ounces black beans, drained & rinsed (no salt added)
- 15¼ ounces corn (or Southwest corn blend)
- 1 ounce taco seasoning (low/no sodium)
- 1½ tablespoons ranch seasoning mix
How To Make It (Slow Cooker Style)
- Warm oil in a large skillet over medium heat.
- Add your ground meat, breaking it up as it cooks.
- Stir in chopped onion and garlic.
- Brown the meat completely , about 5–10 minutes.
- Pour the mixture into the bottom of your slow cooker.
- Add in all the other ingredients. Stir it up real good!
- Cover and cook on low for 7–8 hours or high for 3–4 hours.
- Taste and adjust seasoning if needed before serving.
Tip: If using turkey or chicken, add an extra splash of broth to keep it juicy.
Smart Cooking Hacks
- No chopping night? Skip the onion and garlic , it’s still packed with flavor thanks to the salsa and ranch mix.
- Lower sodium? Look for “no salt added” on your canned goods and seasonings.
- Thicker soup? Mash a few beans before serving, or stir in a spoonful of Greek yogurt!
Nutrition Snapshot (Per Bowl)
- Calories: 475 kcal
- Protein: 42g
- Fat: 15g
- Saturated Fat: 4.5g
- Carbs: 43g
- Fiber: 10g
- Sugar: 10g
- Sodium: 785mg
Ways to Serve It Up
- With a dollop of plain Greek yogurt + crushed tortilla chips
- Topped with diced avocado and cilantro for extra creaminess
- Scooped into meal prep containers for the week , this soup holds up!
Storing & Freezing This Soup
- Fridge: Store in airtight containers for up to 5 days.
- Freezer: Freeze flat in bags or in single-serve containers. Thaw overnight and reheat gently.
- Batch tip: Double the recipe and freeze half. Future-you will thank you.
What I Learned the Hard Way
Once, I used a super spicy salsa without checking , my poor husband broke a sweat during lunch. Ever since, I label the salsa “mild,” “medium,” or “dangerous.” Lesson learned: taste your salsa before dumping it in!
Soup Secrets You’re Asking
Can I make this in an Instant Pot?
Yes! Brown the meat on sauté, then add everything and pressure cook on high for 10 minutes. Let it natural release.
Can I make it dairy-free?
Skip the ranch or use a dairy-free version , it still works beautifully!
Let’s Spoon This Up Together
I’d love to hear how this hearty high protein taco soup turns out in your kitchen. Did you use turkey? Add spice? Snap a pic and tag me @FlavorsByBetty , sharing soup is my love language!