Description
This hearty taco soup is packed with lean protein and bold Mexican flavors, yet stays low in carbs thanks to a creamy cottage cheese base. Ready in under 30 minutes, it’s a healthy, comforting dinner perfect for busy weeknights or meal prep.
Ingredients
Scale
- 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
Instructions
- 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.
- Heat a large soup pot over medium-high heat. Add 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.
- Stir in diced onion and minced garlic. Cook for 2-3 minutes until fragrant and onions begin to turn translucent. Add chopped bell pepper and cook another minute.
- Sprinkle in taco seasoning, smoked paprika, and cumin. Stir well so the meat and veggies are coated. Cook for 1 minute.
- Pour in chicken broth, diced tomatoes, and green chilies. Scrape the bottom of the pot to loosen any browned bits. Bring to a gentle boil, then reduce heat to medium-low.
- Let the soup simmer uncovered for 10 minutes, stirring occasionally.
- Whisk in the blended cottage cheese until fully incorporated. Simmer for 2-3 more minutes. Taste and adjust salt and pepper.
- If the soup is too thick, add 1/2 cup more broth. For more spice, add hot sauce or extra green chilies.
- Ladle into bowls and top with shredded cheddar, avocado, cilantro, and a squeeze of lime.
Notes
Brown the meat well for extra flavor. Blend cottage cheese thoroughly for a creamy texture. Add cottage cheese at the end to prevent curdling. Taste and adjust seasoning before serving. Soup thickens as it sits; add broth when reheating. Customize with your favorite toppings and veggies.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mexican
Nutrition
- Serving Size: 1 bowl (about 2 cups)
- Calories: 290
- Sugar: 6
- Sodium: 850
- Fat: 8
- Saturated Fat: 3
- Carbohydrates: 13
- Fiber: 3
- Protein: 27
Keywords: taco soup, high protein, low carb, healthy dinner, easy soup, gluten-free, meal prep, Mexican soup, keto, turkey soup