Description

This Irresistibly Creamy High-Protein Taco Soup is a comforting, protein-packed meal perfect for cozy dinners or meal prep. Featuring lean ground turkey, black beans, and a flavorful blend of spices, this soup offers a creamy texture enhanced by nonfat Greek yogurt. It’s easy to prepare in under 45 minutes and supports fat loss goals with wholesome ingredients and low sodium broth. Ideal for anyone seeking a healthy, hearty, and satisfying soup.

Ingredients

Scale

Proteins & Dairy

1 lb Lean Ground Turkey (or ground chicken or beef)
1 cup Nonfat Plain Greek Yogurt (or low-fat sour cream)

Vegetables & Beans

1 medium Yellow Onion, diced (or shallots or leeks)
3 cloves Garlic, minced (or garlic powder)
1 15 oz can Black Beans, drained and rinsed (or kidney or pinto beans)
1 14.5 oz can Diced Tomatoes with Green Chilies (or plain diced tomatoes)
1 cup Corn Kernels (fresh or canned)
1/4 cup Chopped Cilantro (optional)

Liquids & Seasonings

4 cups Low Sodium Chicken Broth (or vegetable broth for a vegetarian version)
2 tbsp Taco Seasoning (homemade mix: cumin, chili powder, paprika)
to taste Salt and Black Pepper
2 tbsp Lime Juice (or lemon juice)

Instructions

Brown the Turkey: In a large pot over medium heat, cook the lean ground turkey for 5 to 7 minutes until browned and cooked through, breaking it up with a spoon as it cooks.
Sauté the Aromatics: Add the diced onion and minced garlic to the pot, cooking for 3 to 4 minutes until the onion becomes translucent and fragrant.
Bloom the Spices: Stir in the taco seasoning and cook for 1 to 2 minutes, mixing well to release the flavors of the spices.
Add the Remaining Ingredients: Pour in the black beans, diced tomatoes with green chilies, corn, and chicken broth. Stir everything together and bring the mixture to a simmer.
Simmer the Soup: Let the soup simmer gently for about 15 minutes, stirring occasionally, allowing it to thicken and the flavors to meld.
Incorporate Greek Yogurt: Remove the pot from heat and gently stir in the nonfat Greek yogurt until the soup turns creamy and smooth.
Season to Taste: Add salt, black pepper, and lime juice to your preference, adjusting seasoning as needed.
Garnish and Serve: Sprinkle chopped cilantro on top if using, and serve the soup hot for a comforting meal.

Notes

For a vegetarian version, substitute ground turkey with plant-based protein or omit entirely and use vegetable broth.
Taco seasoning can be homemade using a mix of cumin, chili powder, and paprika, or store-bought blends.
Fresh corn can be used instead of canned for better texture and flavor.
Use low sodium broth to control the salt content for a healthier dish.
Stir Greek yogurt in off the heat to prevent curdling and maintain creaminess.
This soup freezes well; store leftovers in airtight containers for up to 3 months.
Adjust spice levels by adding jalapeños or hot sauce if desired.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Soup
Method: Stovetop
Cuisine: Mexican-American

Keywords: taco soup, high protein soup, creamy taco soup, healthy taco soup, ground turkey soup, low fat dinner, easy soup recipe, weeknight dinner, protein rich meal