High-Protein Cheesy Taco Soup is rich, creamy, and packed with lean ground beef, cottage cheese, Greek yogurt, cheddar cheese, tomatoes, and taco spices. Every bowl is loaded with bold Tex-Mex flavor while delivering 40 grams of protein per serving.
Yield: 6 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients
Protein
2 lbs (900 g) 93% lean ground beef (or lean ground turkey)
1 cup low-fat cottage cheese
½ cup plain non-fat Greek yogurt
1½ cups reduced-fat sharp cheddar cheese, shredded
Vegetables
1 tablespoon olive oil
1 small onion, diced
3 cloves garlic, minced
1 (10 oz) can Rotel diced tomatoes with green chilies
1 (14.5 oz) can diced tomatoes
1 small green bell pepper, diced (optional)
Soup Base
4 cups low-sodium beef or chicken broth
½ cup unsweetened evaporated milk or Fairlife 2% milk
2 tablespoons tomato paste
Taco Seasoning
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
½ teaspoon black pepper
1 teaspoon sea salt
¼ teaspoon cayenne pepper (optional)
Garnish
Fresh cilantro, chopped
Diced tomatoes
Sliced green onions
Light sour cream or Greek yogurt
Jalapeño slices
Lime wedges
Instructions
Step 1: Brown the Meat
Heat the olive oil in a large soup pot over medium-high heat.
Add the ground beef and cook for 6–8 minutes, breaking it into small crumbles until browned.
Drain any excess fat if needed.
Step 2: Cook the Aromatics
Add the onion and cook for 3–4 minutes until softened.
Stir in the garlic and cook for 30 seconds until fragrant.
If using bell pepper, add it now and cook for another 2 minutes.
Step 3: Season
Add:
Chili powder
Cumin
Smoked paprika
Garlic powder
Onion powder
Oregano
Salt
Black pepper
Cayenne (if using)
Cook for 1 minute to toast the spices.
Step 4: Build the Soup
Stir in:
Tomato paste
Rotel tomatoes
Diced tomatoes
Broth
Bring the soup to a gentle boil, then reduce the heat and simmer for 15 minutes.
Step 5: Make It Creamy
Blend the cottage cheese until smooth.
Whisk together the blended cottage cheese, evaporated milk, and Greek yogurt.
Reduce the soup to low heat and slowly stir in the creamy mixture.
Do not boil after adding the dairy.
Step 6: Add the Cheese
Gradually stir in the shredded cheddar cheese until fully melted and the soup becomes thick, creamy, and silky, just like the picture.
Simmer gently for another 3–5 minutes.
Step 7: Serve
Ladle the soup into bowls.
Top with chopped cilantro, diced tomatoes, green onions, and an extra sprinkle of cheddar cheese.
Serve with lime wedges for a fresh finish.
Approximate Nutrition (Per Serving)
Calories: 420
Protein: 40 g
Carbohydrates: 10 g
Fiber: 2 g
Net Carbs: 8 g
Fat: 24 g
Optional Add-Ins
Customize your soup with:
Black beans (for a traditional version)
Cauliflower rice (for extra vegetables)
Corn kernels
Jalapeños
Diced zucchini
Mushrooms
Spinach
Avocado slices
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze without the Greek yogurt garnish for up to 3 months. Thaw overnight in the refrigerator and reheat gently over low heat, stirring frequently.
Tips to Match the Picture
Brown the meat well to create small, flavorful crumbles throughout the soup.
Blend the cottage cheese before adding it to achieve a smooth, velvety broth with no visible curds.
Use Rotel tomatoes to add the small tomato pieces and mild green chile flavor seen in the picture.
Stir the cheddar in gradually over low heat so it melts evenly into the broth without becoming grainy.
Finish with chopped cilantro and diced tomatoes just before serving to recreate the colorful garnish and creamy appearance shown in the picture.