There’s something about a cozy bowl of creamy taco soup that just hits the spot—especially when it’s packed with protein, ready in under 30 minutes, and bursting with those bold Tex-Mex flavors everyone loves. This High Protein Creamy Taco Soup blends lean ground chicken, black beans, corn, and tomatoes in a rich, velvety broth that tastes indulgent but is surprisingly light.
You’ll love how satisfying it feels without weighing you down. It’s the perfect balance between comfort food and smart eating—a soup that keeps you full, fueled, and happy all day long. Whether you’re looking for a macro-friendly chicken taco soup, a quick dinner for busy weeknights, or a crowd-pleaser for game night, this recipe checks every box.
The best part? You can make it all in one pot. No complicated prep, no long list of ingredients—just real, simple food that tastes like it simmered all day.
Ingredients You’ll Need
This soup comes together using pantry staples and simple, fresh ingredients. You might already have most of these in your kitchen!
Protein
- 1 lb lean ground chicken (or ground turkey or lean beef) – the heart of your protein-packed meal
- 1 can (15 oz) black beans, rinsed and drained – adds extra fiber and plant protein
- 1 cup plain Greek yogurt – creates the creamy texture without heavy cream
- 2 cups low-sodium chicken broth – gives depth to the base
Vegetables
- 1 medium onion, diced – adds a sweet, aromatic base
- 1 green bell pepper, diced – gives a mild crunch and color
- 1 cup frozen or canned corn – brings a touch of sweetness
- 1 can (15 oz) fire-roasted diced tomatoes – for rich tomato flavor and slight smokiness
Flavor & Seasonings
- 2 tablespoons olive oil – for sautéing
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper, to taste
Creamy Finish
- ½ cup light cream cheese, softened – melts beautifully into the soup for creaminess
- 1 cup Greek yogurt (stirred in at the end) – adds protein and tang without making it heavy
Optional Toppings
- Shredded reduced-fat cheddar or Mexican blend cheese
- Diced avocado
- Fresh cilantro
- Crushed tortilla chips or baked tortilla strips
- Fresh lime wedges for brightness
Each ingredient plays a role in building flavor and texture. The combination of creamy Greek yogurt, zesty taco seasoning, and tender chicken makes this soup feel indulgent but still wholesome.
Step-by-Step Instructions
Step 1: Sauté the Aromatics
Begin by heating 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Once the oil shimmers, add the diced onion and green bell pepper. Cook for about 3 to 4 minutes, stirring occasionally, until the vegetables become soft and fragrant. The onions should turn translucent, releasing their natural sweetness, while the bell peppers add a gentle crunch and color.
This simple step builds the flavor base for the entire soup, so take your time here—well-sautéed aromatics make all the difference in creating depth and richness.
Step 2: Cook the Ground Chicken
Next, add 1 pound of ground chicken to the pot with the vegetables. Use a wooden spoon or spatula to break up the meat into small crumbles as it cooks. Continue cooking for about 5 to 7 minutes, or until the chicken is no longer pink.
Season lightly with a pinch of salt and pepper while it cooks. This early seasoning ensures the chicken absorbs flavor right from the start rather than tasting bland later on.
If you notice any excess moisture in the pot, let it cook off for a minute—this will help the next ingredients brown and caramelize instead of steaming.
Step 3: Add the Spices
Once the chicken is cooked through, sprinkle in the chili powder, cumin, paprika, garlic powder, and onion powder. Stir well to coat every piece of chicken and vegetable in those warm taco spices.
This step is crucial: giving the seasonings a minute or two to “bloom” in the heat helps release their natural oils and boosts the overall flavor. You’ll notice the aroma instantly deepens, filling your kitchen with that irresistible taco-inspired scent.
Step 4: Add the Base Ingredients
Pour in the fire-roasted diced tomatoes, black beans, corn, and chicken broth. Stir everything together to combine, scraping up any flavorful bits stuck to the bottom of the pot.
Bring the mixture to a gentle simmer, then reduce the heat slightly. Let it simmer for about 10 minutes, uncovered, so the flavors can meld together. This simmering time allows the beans to absorb the taco spices and the tomatoes to sweeten slightly, creating a flavorful, balanced broth.
Step 5: Make It Creamy
Reduce the heat to low, then add the softened light cream cheese. Stir slowly and continuously until the cheese melts completely into the soup. It may look slightly separated at first, but it will smooth out as it heats through.
This step transforms your soup from a brothy base into something luxuriously creamy. If you prefer a richer consistency, you can even add an extra tablespoon or two of cream cheese—but don’t overdo it, as the Greek yogurt coming later will also add creaminess.
Step 6: Add the Greek Yogurt
Turn off the heat and let the soup cool slightly for 1–2 minutes before stirring in the Greek yogurt. This short cooling step prevents the yogurt from curdling due to high heat. Once added, stir gently until it’s fully incorporated and the soup looks smooth and velvety.
Greek yogurt adds protein and a light tang that brightens the flavor. It also makes the soup feel indulgent without being heavy—one of the best tricks for creamy soups that stay nutritious.
Step 7: Adjust Seasoning
Taste the soup before serving. Add more salt, pepper, or chili powder to fit your preference. If you enjoy more heat, a small pinch of cayenne or a few drops of hot sauce can elevate the flavor without overpowering it.
If your soup feels too thick, simply stir in a splash of broth or warm water until you reach your desired consistency.
Step 8: Serve and Enjoy
Ladle the hot, creamy taco soup into bowls. Finish with your favorite toppings—shredded cheese for richness, diced avocado for creaminess, or chopped cilantro for freshness. A squeeze of lime juice just before serving adds a bright, zesty note that ties everything together.
Pair it with tortilla chips, baked tortilla strips, or warm corn tortillas for dipping. Each spoonful is hearty, flavorful, and perfectly balanced with creamy texture and a gentle taco spice kick.
In under 30 minutes, you’ll have a high-protein taco soup that tastes like it’s been simmering for hours. It’s a true weeknight win—simple enough for busy evenings, yet comforting enough for cozy weekends at home.
Tips
- Go lean, not dry: Ground chicken or turkey works perfectly, but don’t overcook it early on or it can dry out. Keep an eye on the texture.
- Thick or thin: If you like thicker soup, reduce the broth slightly. For a lighter version, add an extra cup of broth.
- Make it spicier: Add diced jalapeño or a pinch of cayenne for more heat.
- Creaminess factor: Greek yogurt gives protein and tang, but if you want ultra-smooth texture, blend in a small portion of the soup before serving.
- Meal prep tip: This soup reheats beautifully, so make a double batch for lunches during the week.
Flavor Variations
- Southwest Style: Add diced green chiles, a handful of fresh corn kernels, and top with sliced avocado.
- Cheesy Taco Soup: Stir in an extra ½ cup of shredded cheese while the soup is still hot for a melt-in-your-mouth finish.
- Vegetarian Protein Option: Replace the chicken with 2 cans of beans (black, pinto, or kidney) and use vegetable broth.
- Creamy Turkey Taco Soup: Substitute ground turkey for a lean but equally flavorful twist.
- High-Protein Boost: Stir in cooked quinoa or brown rice for added texture and protein.
Serving Suggestions
For a well-balanced meal, try pairing the soup with something crisp or crunchy to complement its creamy texture. A simple green salad with a lime or avocado dressing adds brightness and freshness. You can also serve it with a side of roasted vegetables, such as zucchini, bell peppers, or sweet potatoes, for a colorful, nourishing touch.
If you want to keep things classic, tortilla chips or baked tortilla strips are a must. They add that perfect crunch and a hint of saltiness that contrasts beautifully with the smooth, creamy broth. For a lighter option, try topping each bowl with a few crushed whole-grain crackers or air-fried tortilla pieces.
When you’re feeding a crowd or want to create a fun mealtime experience, set up a taco soup bar. Offer a variety of toppings like shredded cheese, diced avocado, chopped green onions, fresh cilantro, sliced jalapeños, and lime wedges. Everyone can customize their bowl exactly how they like it.
To make the meal feel complete, serve the soup alongside warm corn tortillas or whole-wheat quesadillas for dipping. The cheesy quesadilla wedges pair especially well with the zesty soup flavors.
For a refreshing drink pairing, consider a sparkling fruit spritzer, unsweetened iced tea, or lime-infused water to balance the richness of the soup.
This creamy taco soup is hearty enough to stand alone, but these serving ideas turn it into a full, comforting meal that’s perfect for weeknights, casual get-togethers, or even weekend meal prep. It’s one of those recipes that fits any season—cozy enough for winter yet fresh enough for summer dinners on the patio.
Storing and Reheating
This soup stores well and tastes even better the next day as the flavors deepen.
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze in single portions for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Reheating: Warm gently on the stove over medium heat, adding a splash of broth or water if it’s too thick. Avoid boiling once reheated to prevent the yogurt from separating.
Nutritional Information (per serving, approx.)
- Calories: 320
- Protein: 32g
- Fat: 9g
- Carbohydrates: 25g
- Fiber: 6g
- Sugar: 5g
- Sodium: 640mg
(Values may vary slightly based on chosen ingredients and toppings.)
Frequently Asked Questions
Can I use ground beef instead of chicken?
Yes! Lean ground beef works perfectly. Just make sure to drain any excess fat before adding the other ingredients.
Can I skip the cream cheese or Greek yogurt?
If you prefer a lighter broth, skip one or the other—but using both gives the best creamy consistency and protein boost.
Is this soup spicy?
It’s mildly spiced, but you can easily adjust the heat by adding more chili powder or a few jalapeño slices.
Can I make this in a slow cooker?
Yes. Brown the meat and onions first, then add everything except the yogurt and cream cheese to the slow cooker. Cook on low for 4–6 hours, stir in cream cheese and yogurt just before serving.
What’s the best topping combination?
Try Greek yogurt, fresh lime juice, cilantro, and a sprinkle of shredded cheese—it adds brightness and balance.
Final Thoughts
This High Protein Creamy Taco Soup is everything you want in a comforting meal: hearty, flavorful, creamy, and satisfying—yet balanced enough to fit into your healthy eating goals. It’s the kind of dinner that makes you feel good from the first spoonful to the last, with the right amount of spice and a creamy texture that’s hard to resist.
Whether you’re cooking for family or prepping for the week ahead, this soup is proof that high-protein meals can be both simple and delicious. Make it once, and it’ll quickly become one of your go-to weeknight recipes.
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High Protein Creamy Taco Soup
- Total Time: 30 minutes
Description
This High Protein Creamy Taco Soup is a hearty, flavor-packed dinner ready in just 30 minutes. Made with lean ground chicken, black beans, corn, and Greek yogurt, it delivers all the comfort of taco night in a creamy, protein-rich bowl. Perfect for busy weeknights or cozy weekend meals, this one-pot recipe is simple, satisfying, and full of bold Tex-Mex flavor.
Ingredients
1 lb ground chicken
1 medium onion, diced
1 green bell pepper, diced
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) fire-roasted diced tomatoes
1 cup corn (frozen or canned)
2 cups low-sodium chicken broth
½ cup light cream cheese, softened
1 cup plain Greek yogurt
2 tbsp olive oil
2 tsp chili powder
1 tsp ground cumin
1 tsp paprika
½ tsp garlic powder
½ tsp onion powder
Salt and pepper to taste
Instructions
Heat olive oil in a large pot over medium heat. Add onion and bell pepper; sauté for 3–4 minutes.
Add ground chicken and cook until no longer pink, about 5–7 minutes. Season lightly.
Stir in spices until well combined.
Add tomatoes, beans, corn, and chicken broth. Simmer for 10 minutes.
Stir in cream cheese until melted.
Remove from heat and stir in Greek yogurt until smooth.
Adjust seasoning and serve with toppings of choice.
Toppings (optional): Cheese, avocado, cilantro, tortilla chips, lime wedges
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Nutrition
- Serving Size: 6