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High-Protein Creamy Taco Soup

High-protein creamy taco soup with ground turkey, beans, and a smooth cottage-cheese swirl. Cook a rich Tex-Mex broth, then simmer gently after adding dairy for a thick, creamy texture.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: Tex-Mex
Calories: 390
Ingredients Equipment Method Notes

Ingredients
  

Soup base
  • 1 lb lean ground turkey or chicken
  • 2 cup cooked chicken breast, shredded
  • 1 can (15 oz) white beans (cannellini), drained
  • 1 can (15 oz) black beans, drained
  • 1 can (10 oz) Rotel tomatoes
  • 1 can (14 oz) diced tomatoes
  • 4 cup chicken broth
  • 2 tbsp taco seasoning
  • 1 tsp cumin
  • 0.5 tsp chili powder
Creamy finish
  • 1 cup cottage cheese (blended smooth)
  • 0.5 cup plain Greek yogurt
Toppings
  • 0.25 cup shredded cheddar
  • 1 count avocado
  • 0.5 count jalapeños
  • 0.25 cup cilantro

Equipment

  • 1 Dutch oven

Method
 

Brown and build the soup
  1. Brown lean ground turkey in a large pot over medium-high heat until cooked through, then drain any excess fat.
  2. Add shredded cooked chicken, both beans, Rotel tomatoes, diced tomatoes, chicken broth, taco seasoning, cumin, and chili powder to the pot, then bring the mixture to a boil.
Simmer for flavor
  1. Reduce heat to maintain a steady simmer and cook for 15-18 minutes, until the soup is thickened and the flavors meld.
Blend in the creaminess
  1. Blend cottage cheese until completely smooth, then stir it into the soup with plain Greek yogurt.
  2. Simmer on low heat for 5 minutes, keeping the soup from boiling after adding the dairy.
Finish and serve
  1. Season with salt and pepper to taste, then serve hot topped with shredded cheddar, avocado, jalapeños, and cilantro.

Notes

Pro tip: keep the soup at a low simmer after the dairy goes in—boiling can make cottage cheese taste grainy. Store in the fridge up to 4 days; reheat gently on the stove. Freezing is not recommended because the creamy texture may separate. For a lighter option, use nonfat or low-fat cottage cheese and Greek yogurt.