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High Protein Taco Soup | Hearty & Flavorful

When you’re craving a meal that’s hearty, comforting, and packed with flavor, high protein taco soup hits the spot. It has all the classic Tex-Mex tastes you love—beef, beans, corn, spices, and tomatoes—with the added bonus of being nutrient-dense and protein-rich. This soup is ideal for family dinners, meal prep, or even game day gatherings. With simple ingredients like ground beef, black beans, pinto beans, and beef broth, you can have a pot of delicious soup simmering in under an hour. The best part? It’s a one-pot recipe, which means less cleanup and more time enjoying the meal. Let’s dive in and make this savory, protein-packed taco soup that will become a weeknight staple.
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Ingredients Equipment Method Notes

Ingredients
  

Meat:
  • 1 lb 450g ground beef
Vegetables & Beans:
  • 1 cup onion finely diced
  • ½ tbsp garlic minced
  • 1 cup frozen corn
  • 1 can 15 oz black beans, drained and rinsed
  • 1 can 15 oz pinto beans, drained and rinsed
  • 1 can 14 oz diced tomatoes with green chiles
Liquids:
  • 1 quart 4 cups beef broth
Spices & Seasonings:
  • 1 tsp chili powder
  • 1 tsp paprika
  • ½ tsp ground cumin
  • ½ tsp black pepper
  • 1 tsp olive oil
Optional Garnishes:
  • Fresh cilantro
  • Shredded cheese
  • Avocado slices
  • Tortilla strips or chips
  • Lime wedges

Equipment

  • Large soup pot or Dutch oven
  • Wooden spoon or spatula
  • Cutting board and knife
  • Measuring cups and spoons
  • Ladle
  • Bowls for serving

Method
 

Step 1: Prep Ingredients
  1. Dice the onion and mince the garlic.
  2. Drain and rinse black beans and pinto beans.
Step 2: Cook Ground Beef
  1. Heat olive oil in a large soup pot over medium-high heat.
  2. Add ground beef and cook until browned, breaking it apart with a spoon (about 6–7 minutes).
  3. Drain excess fat if necessary.
Step 3: Add Aromatics
  1. Stir in diced onion and garlic.
  2. Cook for 2–3 minutes until softened and fragrant.
Step 4: Add Spices
  1. Sprinkle in chili powder, paprika, cumin, and black pepper.
  2. Stir well to coat the meat and onion mixture with spices.
Step 5: Add Beans, Corn & Tomatoes
  1. Pour in black beans, pinto beans, frozen corn, and canned tomatoes with green chiles.
  2. Mix everything together.
Step 6: Add Broth & Simmer
  1. Pour in beef broth and stir.
  2. Bring to a boil, then reduce heat to low.
  3. Cover and simmer for 20–25 minutes, stirring occasionally.
Step 7: Taste & Adjust
  1. Taste the soup and adjust seasoning as needed (more chili powder for heat, more cumin for smokiness, or salt if required).
Step 8: Serve
  1. Ladle soup into bowls.
  2. Top with your favorite garnishes like shredded cheese, avocado, tortilla chips, or a squeeze of lime juice.

Notes

🧊 Storage & Reheating
Refrigerator: Store in airtight containers for up to 4 days.
Freezer: Freeze in portioned containers for up to 3 months.
Reheating: Warm on the stovetop over medium heat or in the microwave, adding a splash of broth if needed.
🥄 Variations
Chicken Taco Soup: Swap ground beef for ground chicken or shredded cooked chicken.
Vegetarian Protein Boost: Replace beef with lentils or extra beans.
Spicy Version: Add cayenne pepper or diced jalapeños.
Creamy Taco Soup: Stir in ½ cup Greek yogurt or cream cheese before serving.
Extra Veggies: Add bell peppers, zucchini, or spinach.
❓ 10 FAQs
Can I make this taco soup in a slow cooker?
Yes! Brown the beef first, then add all ingredients to a slow cooker. Cook on low for 6–7 hours or high for 3–4 hours.
Is taco soup spicy?
It’s mild by default but you can adjust spice by adding more chili powder or hot sauce.
Can I use chicken broth instead of beef broth?
Yes, chicken broth works well and makes it lighter.
Can I make this ahead of time?
Definitely! The flavors deepen when it sits overnight.
What toppings go best with taco soup?
Cheese, avocado, sour cream, tortilla strips, and lime wedges.
How much protein does taco soup have?
Each serving provides about 20–25g of protein, depending on toppings and meat used.
Can I double this recipe?
Yes, just use a larger pot. Perfect for meal prep or feeding a crowd.
Can I use fresh corn instead of frozen?
Yes, fresh corn kernels work great.
Can I substitute beans?
Absolutely. Kidney beans or chickpeas work as well.
Can I thicken the soup?
Yes, simmer uncovered for 5–10 minutes, or mash some beans to thicken naturally.
🏁 Conclusion
This high protein taco soup is the perfect mix of flavor, nutrition, and convenience. With a rich broth, tender beans, sweet corn, and just the right amount of spice, it’s a meal the whole family will love. Easy to prepare, freezer-friendly, and endlessly customizable, this recipe deserves a permanent spot in your dinner rotation.