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–+ servings
A close up image of a bowl of high protein taco soup.
Course Main Course

High Protein Taco Soup

By: Elysia Cartlidge
Servings 5 servings
Infused with ground beef, beans, and aromatic veggies in a richly spiced tomato broth, this high protein taco soup has all the classic taco flavors you love and a whopping 37 grams of protein per serving! The flavors taste even better the next day, so it's truly the perfect meal prep option if you're trying to hit your daily protein goal. Serve it with your favorite toppings, like sour cream, cheddar cheese, and cilantro, to take it over the top! {Gluten-free}
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Ingredients
  

  • 2 teaspoons olive oil
  • 1 pound extra lean ground beef
  • 1 medium onion, diced
  • 1 red bell pepper, diced
  • 4 garlic cloves, minced
  • 3 cups tomato sauce
  • 2-3 cups reduced sodium beef broth
  • 1 (4 ounce) can mild diced green chilies
  • 2 1/2 teaspoons chili powder
  • 1 teaspoon cumin
  • 3/4 teaspoon paprika
  • 1/2 teaspoon oregano
  • 1 19 ounce can low sodium black beans, drained and rinsed
  • 1 19 ounce can low sodium kidney beans, drained and rinsed
  • 2 cups frozen corn kernels
  • Salt and pepper, to taste (I used about 1/2 teaspoon)

Instructions

  • Heat olive oil in a large pot or Dutch oven over medium-high heat.
  • Add ground beef along with chopped onion and red pepper, breaking up the beef and stirring occasionally until browned. Add garlic and saute for 1 additional minute. Drain excess fat from beef mixture.
  • Stir in tomato sauce, broth, green chiles, chili powder, cumin, paprika, and oregano. Cover pot with lid and simmer for 20 minutes, stirring occasionally.
  • Add in corn, black beans and kidney beans and cook until heated through. Add more broth if you prefer a thinner soup and season with salt and pepper, to taste. Divide into bowls and garnish with desired toppings.

Notes

  • I like to start by adding 2 cups of broth and then adjust the consistency at the end once all of the ingredients have been added. With 2 cups of broth, the soup does have a bit of a spicy kick, but you can make it milder by adding more broth.
  • This soup is delicious topped with shredded cheese, green onions, cilantro, sour cream or Greek yogurt and crushed tortilla chips.

Nutrition

Calories: 433kcalCarbohydrates: 56gProtein: 37gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.3gCholesterol: 56mgSodium: 777mgPotassium: 1769mgFiber: 18gSugar: 9gVitamin A: 1869IUVitamin C: 48mgCalcium: 122mgIron: 8mg
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