This High-Protein Taco Soup brings together lean ground beef, protein-packed beans, and fresh vegetables in a richly seasoned tomato broth. Each serving delivers a whopping 37 grams of protein, making it perfect for anyone looking to boost their daily protein intake. With its comforting flavors that deepen overnight, this soup is an excellent choice for meal prep, weeknight dinners, or a satisfying lunch. Top it off with your favorite garnishes like shredded cheese, sour cream, or fresh cilantro to elevate every spoonful. Gluten-free and packed with nutrients, it’s a healthy comfort food everyone will love.
A top-down view of a steaming bowl of taco soup on a kitchen counter.
Why This High-Protein Taco Soup Works
As someone passionate about creating flavorful and nutritious meals, I wanted to develop a version of taco soup that doesn’t sacrifice health for taste. Many classic taco soup recipes can be heavy in fat and low in vegetables, but this version flips that script. Using extra-lean ground beef and a mix of beans, this soup delivers both protein and fiber while keeping calories in check.
Key highlights:
- Texture: The combination of beans, corn, and beef gives a hearty, chunky texture—not just a watery broth.
- Flavor: Aromatic spices and chilies create a deep, warming flavor profile.
- Ease: A simple, one-pot meal that can be ready in just 30 minutes.
- Versatility: Perfect for meal prep or family dinners, and kids tend to love it too.
Close-up of a bowl showing the rich texture of beans and beef in the soup.
If you enjoy hearty soups like this, you may also want to explore other high-protein soup recipes with similar health benefits.
Why We Love This Recipe
- Uses common pantry ingredients, making it budget-friendly and convenient.
- Full of flavor from classic taco seasonings without overwhelming heat.
- Quick enough for a weeknight meal yet easy to scale for meal prep.
- Customizable with different vegetables or protein sources.
- Not overly spicy, but still warming and satisfying on colder days.
Ingredient Insights
Here’s a breakdown of the main ingredients and why they work so well:
- Olive Oil: Adds healthy fats and helps sauté vegetables for flavor.
- Extra Lean Ground Beef: Opt for 90/10 or 95/5 to reduce fat without sacrificing flavor. Ground turkey can be used as an alternative.
- Vegetables (Onion, Red Bell Pepper, Garlic): Build a flavorful base while adding vitamins and fiber.
- Reduced-Sodium Beef Broth: Keeps sodium in check; bone broth is another high-protein option.
- Tomato Sauce: Provides a rich tomato flavor; choose one without added sugar if possible.
- Beans (Black and Kidney): Add protein, fiber, and antioxidants. Garbanzo or pinto beans are great alternatives.
- Frozen Corn: Adds a touch of natural sweetness and fiber.
- Diced Green Chiles: Customize heat level to your preference.
- Seasonings: Chili powder, cumin, paprika, oregano, salt, and pepper create that classic taco taste.
Step-by-Step Instructions
- Heat olive oil in a large pot or Dutch oven over medium-high heat.
- Add ground beef, diced onion, and red bell pepper. Cook until beef is browned and vegetables are soft, breaking up the meat as it cooks. Add garlic and sauté for 1 more minute. Drain any excess fat.
- Stir in tomato sauce, broth, green chiles, chili powder, cumin, paprika, and oregano. Cover and simmer for 20 minutes, stirring occasionally.
- Add corn, black beans, and kidney beans. Cook until heated through. Adjust broth to reach your preferred consistency. Season with salt and pepper to taste.
- Serve in bowls and garnish with toppings of your choice.
A birds-eye view of a steaming pot of high-protein taco soup, ready to serve.
Expert Tips for the Best Taco Soup
- Start with 2 cups of broth and adjust at the end for desired thickness. More broth makes a milder soup.
- This soup pairs well with shredded cheese, Greek yogurt, or crushed tortilla chips for added texture.
- For extra protein, consider topping with cottage cheese or a scoop of Greek yogurt.
Common Questions About High-Protein Soups
How can I add more protein?
Use bone broth instead of regular broth, or top the soup with protein-rich garnishes like Greek yogurt, cheese, or additional beans.
What qualifies as a high-protein soup?
Soups with 20-30+ grams of protein per serving are considered high-protein. This taco soup hits 37 grams per serving thanks to lean beef and beans.
Can this soup be made in a slow cooker or Instant Pot?
Yes! Brown the beef first, then combine all ingredients in a slow cooker for 3 hours on high or 5-7 hours on low. For Instant Pot, use the sauté function for browning, then pressure cook on high for 20-25 minutes.
Storage Tips
- Refrigerate leftovers in an airtight container for 3-4 days.
- Freeze for up to 3 months in a freezer-safe container.
- To prep a freezer meal, combine raw ground beef with other ingredients in a large freezer bag. Thaw overnight and brown the beef before cooking as usual.
Serving Suggestions
Taco soup is versatile and fun to customize:
- Low-fat sour cream or Greek yogurt
- Shredded cheddar cheese
- Crushed tortilla chips
- Avocado or guacamole
- Fresh cilantro
- Lime wedges
- Diced red onion
It can also be served over brown rice or quinoa for a fiber boost.
Recipe Variations
- Vegetarian Option: Skip the beef and use vegetable stock with extra beans or plant-based protein.
- Add Heat: Use hot green chiles, cayenne pepper, or hot sauce for a spicier version.
- Include Grains: Serve over brown rice or quinoa for added fiber and texture.
Hearty High-Protein Taco Soup for Easy Meal Prep
- Total Time: 35 min
Ingredients
2 tsp olive oil
1 lb extra-lean ground beef (90/10 or 95/5)
1 medium onion, diced
1 red bell pepper, diced
4 garlic cloves, minced
3 cups tomato sauce (no added sugar)
2–3 cups reduced-sodium beef broth (or bone broth for extra protein)
1 (4 oz) can mild diced green chilies
2 ½ tsp chili powder
1 tsp cumin
¾ tsp paprika
½ tsp oregano
1 (19 oz) can low-sodium black beans, drained and rinsed
1 (19 oz) can low-sodium kidney beans, drained and rinsed
2 cups frozen corn kernels
Salt and pepper, to taste (about ½ tsp)
Instructions
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Heat olive oil in a large pot or Dutch oven over medium-high heat.
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Add ground beef, onion, and red bell pepper. Cook until beef is browned and vegetables are softened, breaking up the meat as it cooks. Add garlic and sauté for 1 additional minute. Drain excess fat.
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Stir in tomato sauce, broth, green chiles, chili powder, cumin, paprika, and oregano. Cover and simmer for 20 minutes, stirring occasionally.
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Add corn, black beans, and kidney beans. Cook until heated through. Adjust broth for preferred consistency. Season with salt and pepper to taste.
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Serve in bowls with desired toppings.
Notes
- Start with 2 cups of broth; adjust at the end for your preferred soup thickness.
- Toppings like shredded cheese, Greek yogurt, avocado, cilantro, or crushed tortilla chips enhance flavor and texture.
- Can be made in a slow cooker (3 hrs high / 5–7 hrs low) or Instant Pot (pressure cook 20–25 min, natural release 10 min).
- Freezer-friendly: Combine raw beef with other ingredients in a freezer-safe bag, thaw overnight, brown beef, and cook as usual.
- Vegetarian variation: Substitute vegetable stock for beef and add extra beans or plant-based protein.
- Prep Time: 5 min
- Cook Time: 30 min