High Protein Taco Soup

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Clik here to view. A close up image of a bowl of high protein taco soup.

Infused with ground beef, beans, and aromatic veggies in a richly spiced tomato broth, this high protein taco soup has all the classic taco flavors you love and a whopping 37 grams of protein per serving! The flavors taste even better the next day, so it’s the perfect meal prep option if you’re trying to hit your daily protein goal. Serve it with your favorite toppings, like sour cream, cheddar cheese, and cilantro, to take it over the top! {Gluten-free}

A birds-eye view of a bowl of taco soup on a counter.

Healthy Taco Soup

As a Registered Dietitian, I love developing recipes with tons of flavor but that also help people achieve their health and wellness goals. A lot of taco soup recipes are delicious, but are often higher in fat due to the full-fat ground beef and tend to be lacking in the vegetable department.

This lightened-up version incorporates veggies and uses extra lean ground beef for that hearty, beefy flavor but with fewer calories. The beans offer an additional dose of plant-based protein and plenty of fiber to keep you feeling satisfied!

Elysia’s Recipe Recap

Texture: Packed with texture from the beans and ground beef – not your usual brothy taco soup

Taste: Richly spiced with a hearty tomato broth and sweetness from the corn

Ease: Super simple one pot recipe ready in about 30 minutes!

Recommended: Try it with all your favorite taco toppings or meal prep it for the easiest high protein lunches ever

Would I make these again? Even the kids loved it, so this one will be in our regular meal rotation!

A close-up of a bowl of taco soup on a table.

If you love this soup, you’ll also want to try this High Protein Chili and Healthy Chicken Tortilla Soup!

Why We Love This High Protein Taco Soup Recipe

Relies on mostly simple ingredients to make it convenient and affordable
Packed with flavor from the chiles and warm spices
Fast enough to make for a quick weeknight meal
Easy to double or triple for meal prep all week
Not too spicy but with enough heat to warm you up on a chilly day
Customizable with different veggies and toppings

Ingredient Notes

Individual ingredients with labels for the high protein taco soup.

Olive oil: For healthy fats and to saute the aromatics.
Extra lean ground beef: Look for the fat ratio on the package of ground beef. It should say extra lean or 90/10 or 95/5. Ground turkey is a great alternative, too.
Aromatics: I like to start with a base of onion, red bell pepper, and garlic cloves to build layers of flavor.
Reduced sodium beef broth: Always look for low sodium broths to reduce your daily sodium intake. You can also use bone broth for extra protein, too!
Tomato sauce: This will add a rich tomato flavor quickly. Look for one without added sugar if possible.
Canned beans: I used a mixture of black and red kidney beans for lots of color and extra antioxidants. There are so many other options you can use instead, like garbanzo beans, pinto beans, and more.
Frozen corn kernels: For a little sweetness and extra fiber.
Diced green chiles: Adjust the heat to your preferences. Hot green chiles will make the taco soup extra fiery while mild adds flavor without as much heat.
Seasonings: Season with your go-to taco seasoning spices, like chili powder, cumin, paprika, oregano, salt and black pepper.

Step-by-Step Instructions

Ground beef and chopped onion cooking in a pot.

Add the broth, tomato sauce, and spices to the ground beef and onions in a pot.

Heat olive oil in a large pot or Dutch oven over medium-high heat. Add ground beef along with chopped onion and red pepper, breaking up the beef and stirring occasionally until browned. Add garlic and saute for 1 additional minute. Drain excess fat from beef mixture.
Stir in tomato sauce, broth, green chiles, chili powder, cumin, paprika, and oregano. Cover pot with lid and simmer for 20 minutes, stirring occasionally.
Add in corn, black beans and kidney beans and cook until heated through. Add more broth if you prefer a thinner soup and season with salt and pepper, to taste. Divide into bowls and garnish with desired toppings.

Keep scrolling to the recipe card below for the full printable recipe!

Expert Tips

I like to start by adding 2 cups of broth and then adjust the consistency at the end once all of the ingredients have been added. With 2 cups of broth, the soup does have a bit of a spicy kick, but you can make it milder by adding more broth.

Recipe FAQs

How do you add more protein to soups?

It definitely depends on the type of soup. Broth-based soups, like this taco soup, generally have protein from meat and/or beans. For an even higher protein content, use bone broth instead of regular broth. You can serve them with protein-rich toppings, like Greek yogurt, cottage cheese, or shredded cheese, too.

How much protein should you look for in high-protein soups?

I typically consider a soup with 20-30+ grams of protein per serving to be a high protein soup. Honestly, that’s easier to achieve than you’d think!

This Healthy Chicken Noodle Soup has 22 grams of protein per serving thanks to the chicken breast, and this Lazy Lasagna Soup has a massive 34 grams per serving due to the ground beef and ricotta cheese.

Vegan soups can also be high in protein, although that generally comes from the beans and lentils. This Spiced Carrot Lentil Soup has 22 grams of protein per serving (and a massive 20 grams of fiber!) so it will really keep you full for hours.

Can you make taco soup in the slow cooker?

Absolutely! You will need to brown the ground beef first, but then you can add the rest of the ingredients to the slow cooker and let them slow cook on high for about 3 hours or low for 5-7.

You can also make it in the Instant Pot. Just brown everything like normal using the saute function, then add the beans, broth, seasonings, etc. and let it come to high pressure for about 20-25 minutes. Let it release pressure naturally for about 10 minutes, then manually release the rest of the way.

Storage Guidelines

Store leftover soup in an airtight container in the fridge for 3-4 days. For longer storage, transfer to a freezer-safe container and freeze for up to 3 months.

To make a freezer meal: Add the package of raw ground beef to a large freezer bag with the other ingredients and spices. Freeze for up to 3 months. The night before you want to cook it, thaw it in the fridge and then brown the ground beef before adding the remaining ingredients like normal.

A bowl of healthy taco soup topped with cheese and chips.

Serving Suggestions

The best thing about taco soup is getting to make it your own with all the different toppings! It can be enjoyed as a balanced meal on its own, or you can serve it over brown rice for extra fiber. Then, garnish with these toppings:

Low fat sour cream or Greek yogurt
Shredded cheddar cheese
Crushed tortilla chips
Avocado
Fresh cilantro
Lime wedges
Diced red onion

Recipe Variations

Make a vegetarian soup: If you skip the ground beef and use veggie stock instead, this recipe will be naturally vegetarian and vegan. In this situation, you will want to add more protein, like seitan, extra beans, or plant-based crumbles.
Add extra heat: In addition to using green chiles, feel free to add some hot sauce or cayenne pepper to the broth and garnish with sliced jalapenos.
Add some grains: Serve the soup over cooked brown rice or quinoa for even more fiber.

A birds-eye view of a bowl of healthy taco soup with a spoon in it.

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Image may be NSFW.
Clik here to view. A close up image of a bowl of high protein taco soup.