Looking for a cozy dinner that’s high in protein and easy to meal prep? This high-protein taco soup is the answer you’re looking for. Under 500 calories and more than 46 grams of protein, this soup is packed with lean ground beef, black and kidney beans, and a mix of warm spices.
There’s something so comforting about a big bowl of taco soup.
This version gets its hearty texture from lean ground beef slowly simmered in a boldly spiced broth.
Because it’s made with simple whole-food ingredients, it works super well for weekly meal prep or a cozy weeknight dinner.
And whatever you do, don’t forget the toppings. From thinly sliced radish to diced avocado and fresh cilantro, the options are limitless.
Why You’ll Love It
- High in protein – Each serving packs over 46 grams of lean protein from the ground beef and beans.
- Naturally gluten and dairy-free – Made with simple whole-food ingredients, and no gluten or dairy (unless you want to top with sour cream or shredded cheese).
- One pot and minimal prep – Everything simmers together in a single pot for easy cleanup.
- Comforting and flavorful – Smoky spices, fire-roasted tomatoes, and tender ground beef create a rich, hearty flavor you’ll crave again and again.
- Perfect for meal prep – Stores well in the fridge or freezer for a quick reheat for lunches or dinners.
If you’re looking for more cozy, high-protein dinner ideas, our High-Protein Crockpot Chicken Tortilla Soup is a must-try!
Key Ingredients
- Lean ground beef: The star of the soup, adding rich flavor and over 46 grams of protein per serving.
- Onion and red bell pepper: Create a naturally sweet base that balances the spice.
- Chipotle in adobo: Adds smokiness and a gentle heat that gives this soup its signature kick.
- Tomato paste: Builds a caramelized richness that makes the broth taste slow-cooked.
- Worcestershire sauce: Enhances the umami and brings out the savory notes of the beef.
- Fire-roasted diced tomatoes: Add brightness, acidity, and a subtle smoky edge.
- Beans and corn: Bring extra texture, fiber, and a hint of natural sweetness.
- Lime juice and zest: Add the perfect burst of freshness at the end to lift all the flavors.
If you love the smoky flavors in this recipe, you’ll also enjoy our Birria Soup with Sweet Corn & Crispy Tortilla Strips.
How to Make It
This high-protein beef taco soup comes together easily in one pot for a flavorful, nourishing dinner you’ll want to make on repeat.
Sauté the aromatics
Cook the onion and bell pepper in a bit of olive oil until softened and fragrant. Add the garlic and stir for about a minute to release its flavor.
Brown the beef and build the base
Add the ground beef and cook until browned, breaking it apart as it cooks. Stir in the spices and tomato paste, letting everything toast together for a minute until richly fragrant.
Simmer
Add the chipotle in adobo, Worcestershire, broth, beans, corn, and tomatoes. Let the soup simmer covered for about 20 minutes until the flavors meld and the broth thickens slightly.
Finish and serve
Stir in fresh lime juice and zest for brightness, then taste and adjust seasoning. Ladle into bowls and top with avocado, cilantro, tortilla chips, and thinly sliced radishes for color and crunch.
For a tried-and-tested family favorite, try our Healthy Chicken Chili next!
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The Best Part: The Toppings
Half the fun of taco soup is in the toppings. Mix and match to create the perfect balance of creamy, crunchy, and fresh.
- Creamy: Greek yogurt, light sour cream, or a dairy-free alternative adds richness and cool contrast to the spice.
- Fresh: Diced avocado, chopped cilantro, and sliced scallions bring brightness and a touch of color.
- Crunchy: Crushed tortilla chips or baked corn strips give a satisfying texture in every bite.
- Zesty: A squeeze of lime juice or a drizzle of hot sauce enhances the smoky flavors.
- Colorful: Thinly sliced radishes or jalapeños add visual pop and a bit of extra heat.
- Cheesy: Sprinkle with shredded cheddar, Monterey Jack, or a dairy-free cheese to melt into the broth.
Tips & Variations
- Add extra heat: Add more chipotle or stir in diced jalapeño or a pinch of cayenne pepper for more spice.
- Make it creamy: Stir in a few spoonfuls of Greek yogurt or light cream cheese just before serving for a silky texture.
- Swap the protein: Ground turkey or chicken also work well for a lighter result.
- Add extra veggies: Stir in chopped zucchini, spinach, or diced tomatoes during the simmer for added color and nutrients.
- Brighten before serving: Don’t skip the lime juice and zest. They balance the richness and add a nice level of fresh tang.
Storage & Meal Prep
Store leftover soup in an airtight container in the fridge for up to 4 days or freeze for up to 2 months. The flavors deepen as it sits, so it’s even better the next day.
Reheat gently on the stovetop or in the microwave, adding a splash of broth or water if it thickens.
Keep toppings like avocado, cilantro, and tortilla chips separate until serving to maintain their freshness and texture.
FAQ
It has a gentle kick from the chipotle in adobo, but it’s not overwhelmingly spicy. For a milder version, start with 1 teaspoon of chipotle and add more to taste.
Totally. Ground turkey keeps it light, while chicken adds a slightly milder flavor.
Definitely. The flavors deepen as it sits, so it’s ideal for meal prep. Just store it in the fridge for up to 4 days and reheat before serving.
Yes. Let it cool completely, then store in freezer-safe containers for up to 2 months. Thaw overnight in the fridge and reheat with a splash of broth to loosen it up.
Absolutely! For a slow cooker, brown the beef and sauté the aromatics first, then add everything to the slow cooker and cook on low for 6 to 7 hours or high for 3 to 4 hours. For an Instant Pot, use the sauté function to brown the beef, add all remaining ingredients, then cook on high pressure for 10 minutes with a natural release.
High-Protein Taco Soup (Gluten & Dairy-Free)
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Ingredients
Instructions
- Sauté the aromaticsHeat 1 tbsp olive oil in a large pot over medium heat. Add 1 diced onion and 1 diced red bell pepper, cooking for 4 to 5 minutes until softened. Stir in 3 cloves minced garlic and cook another minute until fragrant.
- Brown the beef and toast the spicesAdd 1½ lb lean ground beef and cook until browned, breaking it apart with a spoon. Stir in 1 tbsp tomato paste, 1 tbsp chili powder, 1 tsp smoked paprika, 1 tsp cumin, ½ tsp oregano, ½ tsp garlic powder, and ½ tsp onion powder. Cook for 1 to 2 minutes until deep red and fragrant.
- Simmer the soupStir in 1 to 2 finely chopped chipotle in adobo, 1 tsp Worcestershire sauce, 4 cups broth, 1 can black beans, 1 can kidney beans, 1 can corn, and 1 can fire-roasted tomatoes. Bring to a boil, then reduce to medium-low and simmer covered for 20 minutes until slightly thickened.
- Finish and serveStir in the juice and zest of 1 lime and adjust with ½ tsp sea salt or more to taste. Ladle into bowls and top with thinly sliced radishes, avocado, cilantro, Greek yogurt, and tortilla chips.
Nutrition
Notes
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The ultimate comfort food with just the right amount of heat. Easy to make and meal prep. So delicious!
Thanks Hege