High Protein Low Carb Taco Soup Recipe – Easy Healthy Dinner in 30 Minutes

Name: High Protein Low Carb Taco Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mexican
Ingredients: 1 lb lean ground turkey (or chicken/beef); 1 medium onion, diced; 3 cloves garlic, minced; 1 red bell pepper, chopped (optional); 1 can (14.5 oz) diced tomatoes, no salt added (fire-roasted optional); 1 can (4 oz) diced green chilies; 4 cups low sodium chicken broth (or bone broth); 2 tbsp taco seasoning (homemade or store-bought); 1 tsp smoked paprika (optional); 1/2 tsp ground cumin; Salt and pepper to taste; 1 cup low-fat cottage cheese, blended until smooth (or Greek yogurt); Optional toppings: shredded cheddar cheese, chopped fresh cilantro, sliced avocado, jalapeño slices, lime wedges

Posted on August 25, 2025

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The aroma of sizzling ground turkey, garlic, and Mexican spices instantly fills the kitchen and makes my stomach rumble—honestly, that’s my cue it’s taco soup night. I first whipped up this high protein low carb taco soup during a busy week when I craved something hearty but didn’t want to spend hours at the stove. You know those recipes that start as an experiment and quickly become a weeknight staple? This is one of them.

I’ve always loved classic taco flavors but wanted something a little lighter. That’s where the high protein and low carb twist comes in—think all the savory comfort, but without the heavy feeling afterward. It’s a dinner idea that works for just about everyone: busy families, folks watching their carbs, meal preppers, and even picky eaters (my kids can’t get enough). Plus, it comes together in under 30 minutes, which is a total lifesaver when you’re rushing between work, homework, and soccer practice.

As someone who’s tested this taco soup recipe more times than I can count, I promise it’s both foolproof and adaptable. Sometimes I swap in lean beef or chicken, other days I toss in extra veggies based on what’s in the fridge. The best part? It packs in plenty of protein, thanks to lean meat and a secret ingredient—cottage cheese (don’t knock it till you’ve tried it). Whether you’re counting macros, following a low carb diet, or just want a delicious bowl of comfort, high protein low carb taco soup is for you.

So grab your favorite soup pot, get ready for bold flavors, and join me in making the easiest healthy dinner you’ll crave all week!

Why You’ll Love This Recipe

After years of making taco soup for everything from weeknight dinners to cozy get-togethers, I’ve learned a thing or two about what makes a recipe truly shine. Here’s why this high protein low carb taco soup stands out:

Quick & Easy: Ready in under 30 minutes—perfect for those “I need dinner now” nights.
Simple Ingredients: Uses pantry basics like ground turkey, canned tomatoes, and taco seasoning. You won’t have to hunt down anything fancy.
Perfect for Any Occasion: Ideal for meal prep, family dinners, or feeding a crowd at potlucks. It’s one of those recipes that feels special but requires zero fuss.
Crowd-Pleaser: Even picky eaters dig in without complaints. I’ve served it at birthday parties, and it disappears fast!
Unbelievably Delicious: The combination of smoky spices, tender meat, and creamy broth hits all the right notes—comforting, savory, and a little spicy.

What really sets this taco soup recipe apart is the creamy texture (thanks to blended cottage cheese or Greek yogurt) and the protein punch, which keeps you full for hours. It doesn’t rely on beans or corn for bulk, so the carbs stay low without sacrificing flavor. I’ve tweaked the seasoning blend to be just right—zesty but not overpowering, with a hint of garlic and paprika.

This is more than just a healthy soup, though—it’s comfort food with a smart twist. There’s something about that first spoonful that makes you pause and savor. Whether you’re aiming for healthier meals, need something gluten-free, or just want a new dinner idea, this high protein low carb taco soup will win you over with its simplicity and flavor.

If you’re like me and need dinner to be both nutritious and satisfying, this recipe is going to be your new go-to. It’s the kind you make once and immediately add to your regular rotation!

Ingredients Needed

This high protein low carb taco soup relies on straightforward ingredients for big flavor and a creamy, hearty texture. Most of these are pantry staples, and you can swap things out based on your dietary needs or what’s hanging around in your fridge. Here’s what you’ll need:

For the Soup Base:
- 1 lb (450g) lean ground turkey (or chicken/beef—choose your favorite)
- 1 medium onion, diced (adds sweetness and depth)
- 3 cloves garlic, minced (for that classic Mexican flavor)
- 1 red bell pepper, chopped (optional, for color and crunch)
- 1 can (14.5 oz/410g) diced tomatoes, no salt added (fire-roasted if you want extra flavor)
- 1 can (4 oz/115g) diced green chilies (adds a mild kick)
- 4 cups (950ml) low sodium chicken broth (or bone broth for extra protein)
- 2 tbsp taco seasoning (homemade or store-bought; I love Simply Organic for balanced flavor)
- 1 tsp smoked paprika (optional, for a subtle smokiness)
- 1/2 tsp ground cumin (adds warmth)
- Salt and pepper to taste
For the Protein Boost:
- 1 cup (225g) low-fat cottage cheese (blended until smooth; you can use Greek yogurt instead for a tangier taste)
Optional Toppings:
- Shredded cheddar cheese (adds extra protein and richness)
- Chopped fresh cilantro
- Sliced avocado (healthy fats, beautiful presentation)
- Jalapeño slices (for heat)
- Lime wedges (for a fresh zing)
Substitutions & Notes:
- Swap turkey for ground chicken or lean beef if you prefer a different flavor or texture.
- For dairy-free, use unsweetened coconut yogurt in place of cottage cheese.
- Want more veggies? Toss in zucchini, spinach, or cauliflower rice.
- If you’re following strict keto, double-check the carb content of your taco seasoning.
- No green chilies? Use a mild salsa instead.

I always recommend using fresh garlic and onion for the best taste. If you’re in a pinch, garlic powder and onion powder work, but the flavor isn’t quite as bold. For the cottage cheese, look for small curd and blend until completely smooth—trust me, nobody likes lumps in their soup! If you like things spicy, go wild with extra jalapeños or hot sauce. This recipe is forgiving and flexible, so make it work for you.

Equipment Needed

Large Soup Pot or Dutch Oven: Any sturdy, wide pot works. I use a 5-quart Dutch oven for even heat and easy stirring.
Wooden Spoon or Heatproof Spatula: For browning the meat and stirring the soup.
Blender or Food Processor: To puree the cottage cheese until silky smooth. A stick blender works in a pinch!
Sharp Knife and Cutting Board: For chopping veggies quickly and safely. (I like using a chef’s knife—just keep it sharp for easy slicing.)
Measuring Cups and Spoons: Precision matters for seasoning and broth.
Ladle: For serving up those piping hot bowls.
Bowls and Spoons: The basics for enjoying your soup.

If you don’t have a Dutch oven, a regular stockpot will do just fine. I’ve even made this in a slow cooker (with a little extra cook time) when I wanted to set it and forget it. Pro tip: rinse your blender immediately after pureeing cottage cheese to avoid sticky residue. For budget-friendly options, brands like Cuisinart and Lodge have affordable pots that last for years. Take care of your knives—sharpen them regularly, and they’ll make prep way easier.

Preparation Method

Prep Your Ingredients: Dice the onion and bell pepper. Mince the garlic. Measure out spices and set aside. Blend cottage cheese until completely smooth—about 30 seconds in a blender. (It should look like thick cream with no lumps.)
Brown the Ground Turkey: Heat your soup pot over medium-high heat. Add the ground turkey and cook for 4-5 minutes, breaking it up with a spoon until no longer pink. If using ground beef, drain excess fat.
Add Aromatics: Stir in the diced onion and minced garlic. Cook for 2-3 minutes until fragrant and onions begin to turn translucent. Toss in the chopped bell pepper and cook another minute.
Add Seasonings: Sprinkle in taco seasoning, smoked paprika, and cumin. Stir well so the meat and veggies are coated. Cook for 1 minute—this helps the spices bloom and build flavor.
Deglaze and Build the Soup: Pour in the chicken broth, diced tomatoes, and green chilies. Scrape the bottom of the pot to loosen any browned bits (extra flavor!). Bring to a gentle boil, then reduce heat to medium-low.
Simmer: Let the soup simmer uncovered for 10 minutes. Stir occasionally. You want the flavors to meld and the veggies to soften. (If you see foam, just skim it off.)
Add Protein Boost: Whisk in the blended cottage cheese until fully incorporated. The soup should look creamy and rich, but not curdled. Simmer for 2-3 more minutes. Taste and adjust salt and pepper.
Troubleshooting: If the soup is too thick, add 1/2 cup (120ml) more broth. If you want it spicier, add a dash of hot sauce or extra green chilies.
Serve: Ladle into bowls. Top with shredded cheddar, avocado, cilantro, and a squeeze of lime. (The toppings really make it pop!)

Notes: If you notice the soup starting to stick, lower the heat and stir more often. The cottage cheese should melt seamlessly; if you see tiny lumps, blend it a bit longer next time. For extra efficiency, chop veggies while the meat browns—makes things go faster. You’ll know it’s ready when the kitchen smells amazing and the soup is creamy, not watery.

Cooking Tips & Techniques

Making high protein low carb taco soup is pretty straightforward, but a few pro tips will help you nail it every time.

Brown Meat Well: Don’t rush this step—browning adds a ton of flavor. Let the meat sit undisturbed for a minute before stirring.
Bloom Your Spices: Add taco seasoning and spices before any liquid. This wakes up the flavors and keeps them from tasting flat.
Blend Cottage Cheese Thoroughly: I learned the hard way—unblended cottage cheese gets lumpy. Use a high-speed blender and scrape down the sides for a silky result.
Don’t Overcook Veggies: You want bell pepper and onion to be soft but still have a bit of bite. Overcooking turns them mushy.
Taste as You Go: Sometimes taco seasoning brands vary in salt and spice. Taste before serving and tweak as needed.
Multitask: While the soup simmers, prep your toppings. It’s a simple way to save time and keep dinner stress-free.
Common Mistakes: Too much heat can curdle dairy, so add cottage cheese at the end, off the boil. If the soup tastes bland, it probably needs a pinch more salt or lime juice.

I’ve had my share of soup mishaps—once I added cottage cheese too early and ended up with weird, grainy broth. Now, I always blend and add it off the heat. Another lesson: don’t skip the toppings. They add texture and flavor, and honestly, they just make the soup more fun. With these tips, your taco soup will be just right every single time.

Variations & Adaptations

Keto Taco Soup: Use ground beef and double the cottage cheese for extra fat and protein. Skip bell peppers if you’re strict on carbs.
Vegetarian Version: Swap meat for crumbled tofu or tempeh. Add extra veggies like zucchini and spinach. Use vegetable broth for a plant-based base.
Spicy Southwest Taco Soup: Add chipotle powder, roasted corn (if carbs aren’t a concern), and black olives for a Tex-Mex twist.
Dairy-Free: Use coconut yogurt instead of cottage cheese. Top with dairy-free cheddar for a creamy finish.
Slow Cooker Option: Brown the meat and onions first, then transfer everything to a slow cooker. Cook on low for 4-6 hours, adding the cottage cheese in the last 30 minutes.

Allergen alert: If you’re sensitive to dairy, cottage cheese and cheddar can be swapped for plant-based alternatives. For gluten-free, double-check your taco seasoning—some brands sneak in wheat flour. Personally, I love adding a handful of chopped spinach for a pop of color and nutrients. Don’t be afraid to experiment—this soup is forgiving and fun to customize!

Serving & Storage Suggestions

Serve high protein low carb taco soup hot, topped with plenty of fresh garnishes. I like to add a dollop of cottage cheese, sliced avocado, and a sprinkle of cilantro. For a dinner party, set out toppings buffet-style—everyone loves building their own bowl. Pair with a crisp green salad or roasted veggies for a complete meal.

Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors actually intensify overnight, so day-two soup is even better. For longer storage, freeze in individual portions (up to 3 months). Reheat gently on the stove or in the microwave—stir well to combine any separated dairy.

If you’re prepping ahead, keep toppings separate until serving. Soup thickens as it sits, so add a splash of broth when reheating. I always keep extra lime wedges handy—they freshen things up and balance out the richness. Whether you’re serving a crowd or meal prepping for the week, this soup fits right in.

Nutritional Information & Benefits

Each serving of high protein low carb taco soup packs about 27g protein, 10g net carbs, and under 300 calories (without toppings). It’s naturally gluten-free and can be made dairy-free with simple swaps. The lean ground turkey and cottage cheese add high-quality protein, while veggies like bell peppers provide vitamins and antioxidants.

Key benefits: high protein keeps you full, low carb supports blood sugar balance, and the hearty broth is loaded with flavor, not fillers. If you’re watching sodium, choose low-sodium broth and seasoning. Allergens? Watch out for dairy if using cottage cheese or cheddar—easy to avoid with plant-based alternatives.

From a wellness perspective, this soup is my go-to for staying energized and satisfied without the carb crash. It’s the kind of healthy dinner you’ll actually look forward to!

Conclusion

If you’re searching for a dinner idea that’s healthy, filling, and genuinely satisfying, this high protein low carb taco soup should be at the top of your list. It’s fast, flavorful, and totally customizable—just the kind of recipe that makes life easier and tastier. Whether you tweak the spices, swap the protein, or load up on veggies, it’ll work for you.

I love this recipe because it fits almost any lifestyle and never gets boring. Give it a try and let me know how you make it your own—share your tweaks, toppings, and favorite add-ins in the comments below. Seriously, I can’t wait to hear your twist!

So grab your soup pot, gather your crew, and enjoy a bowl of taco goodness. You deserve a dinner that’s both delicious and good for you!

FAQs

Can I use ground beef instead of turkey?

Absolutely! Ground beef works great and adds a richer flavor. Just use lean beef and drain any excess fat.

Is this taco soup recipe keto-friendly?

Yes, if you use keto-approved taco seasoning and skip higher-carb veggies like bell peppers or corn. Cottage cheese and turkey are both keto staples.

How do I make this soup dairy-free?

Swap cottage cheese for unsweetened coconut yogurt and use dairy-free cheese for topping. The soup will still be creamy!

Can I make this in a slow cooker?

Definitely! Brown the meat first, then add everything but cottage cheese to the slow cooker. Cook on low for 4-6 hours, stirring in cottage cheese just before serving.

How long does this taco soup keep in the fridge?

Stored properly, it keeps for up to 4 days. The flavors get even better as it sits—just reheat and enjoy!

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