Description

A cozy and hearty high-protein taco soup made with lean ground turkey, black beans, corn, and diced tomatoes, simmered with flavorful taco seasoning and finished with creamy Greek yogurt. This nutritious and satisfying soup is perfect for quick weeknight dinners or meal prep, offering a delicious way to enjoy a warm, comforting meal packed with protein and bold Southwest flavors.

Ingredients

Scale

Protein and Vegetables

1 lb Lean Ground Turkey (or swap with ground chicken or beef)
1 medium Yellow Onion, diced (or shallots/leeks)
3 cloves Garlic, minced (or garlic powder)
1 15 oz can Black Beans (or kidney/pinto beans), drained and rinsed
1 14.5 oz can Diced Tomatoes with Green Chilies (or plain tomatoes)
1 cup Corn Kernels (fresh or canned)

Liquids and Dairy

4 cups Low Sodium Chicken Broth (or vegetable broth for vegetarian version)
1 cup Nonfat Plain Greek Yogurt (or low-fat sour cream)

Seasonings

2 tbsp Taco Seasoning (homemade mix: cumin, chili powder, paprika)
Salt and Black Pepper, to taste
2 tbsp Lime Juice (or substitute with lemon juice)
1/4 cup Chopped Cilantro (optional, for garnish)

Instructions

Brown the Turkey: In a large pot over medium heat, add the lean ground turkey and cook for 5–7 minutes until fully browned, breaking it apart with a spoon as it cooks.
Sauté the Aromatics: Add the diced onion and minced garlic to the pot, sautéing for 3–4 minutes until the onion becomes translucent and fragrant.
Add Taco Seasoning: Stir in the taco seasoning and cook for 1–2 minutes to bloom the spices and deepen their flavor in the pan.
Combine Remaining Ingredients: Add the black beans, diced tomatoes with green chilies, corn kernels, and chicken broth to the pot. Stir well to combine all ingredients.
Simmer the Soup: Bring the soup to a simmer and let it cook for 15 minutes, stirring occasionally, until it thickens slightly and the flavors meld together.
Add Greek Yogurt: Turn off the heat and gently stir in the nonfat plain Greek yogurt until the soup becomes creamy and smooth without curdling.
Season and Finish: Adjust seasoning with salt, black pepper, and lime juice to taste. Stir well to incorporate all flavors.
Garnish and Serve: Sprinkle chopped cilantro over the soup for a fresh finish, then serve hot and enjoy your comforting high-protein taco soup.

Notes

You can substitute lean ground turkey with ground chicken or beef based on preference.
For a vegetarian version, swap chicken broth with vegetable broth and omit meat or replace with plant-based protein.
Use fresh corn kernels if available for a sweeter taste, or canned corn for convenience.
Be sure to add the Greek yogurt at the end off the heat to prevent curdling and maintain creaminess.
This soup stores well in the refrigerator for up to 4 days and can be frozen for up to 3 months.
To make homemade taco seasoning, combine cumin, chili powder, and paprika with optional garlic powder and oregano.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Soup
Method: Stovetop
Cuisine: Mexican-American

Keywords: taco soup, high protein soup, healthy dinner, lean ground turkey, creamy soup, Mexican-inspired soup, quick weeknight meal, meal prep soup