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A cozy, protein-packed taco soup loaded with vegetables and a creamy finish from cream cheese and Greek yogurt. Perfect for meal prepping and quick weeknight dinners.

Ingredients

Scale
  • 2 pounds Ground beef (96% lean, 4% fat)
  • 15 oz can Sliced stewed tomatoes
  • 10 oz can RO-TEL (diced tomatoes with green chiles)
  • 15 oz can Black beans (undrained)
  • 15 oz can Pinto beans (undrained)
  • 15 oz can Whole kernel corn (undrained)
  • 2 packets Taco seasoning
  • 1 packet Ranch dip mix
  • 12 oz bag Frozen pepper and onion blend
  • 12 oz bag Frozen broccoli and cauliflower florets
  • 8 oz fat free cream cheese, room temperature
  • 1 cup (227g) fat free Greek yogurt

Instructions

  1. Heat a large pot over medium-high heat.
  2. Pat the ground beef dry, add to the hot pot, press flat and brown for 3–4 minutes, breaking up as it cooks, until no pink remains.
  3. If browned in batches, deglaze the pot with a splash of water or broth and scrape up the browned bits.
  4. Add stewed tomatoes, RO-TEL, black beans, pinto beans, whole kernel corn (leave cans undrained) and the taco seasoning and ranch packets; stir and bring to a boil.
  5. Add the frozen pepper-and-onion blend and frozen broccoli and cauliflower; reduce heat to a simmer and cook until vegetables are tender, about 6–8 minutes.
  6. If the soup is too thick, add splashes of water or broth until desired consistency is reached.
  7. Turn the heat to low or remove the pot from heat, then stir in room-temperature cream cheese and Greek yogurt until smooth and fully blended.
  8. (Optional) If substituting blended cottage cheese for cream cheese, blend the cottage cheese until smooth before stirring it in.

Notes

Brown meat in batches for better flavor and deglaze pot to incorporate browned bits., Add taco and ranch seasoning gradually to control saltiness., Simmer with lid off after adding frozen veggies to thicken soup if desired., Use room temperature cream cheese and add Greek yogurt off heat to avoid curdling., Freeze soup without cream cheese and yogurt; add them fresh when reheating for best texture., Stir and whisk when reheating to restore creamy texture if dairy separates., Customize with added spices, proteins, or grains like rice or quinoa., Store soup in airtight containers in refrigerator for 3-4 days or freezer up to 3 months (without dairy)., Serve with toppings such as Greek yogurt, low-fat sour cream, tortilla chips, avocado, shredded cheeses, salsa, or fresh herbs.

Nutrition

Find it online: https://theproteincook.com/high-protein-creamy-taco-soup/