Description

This irresistibly creamy high-protein taco soup is perfect for cozy dinners. Combining lean ground turkey, black beans, corn, and a flavorful blend of taco seasoning, it delivers a hearty, nutritious meal with a creamy tang from Greek yogurt. Ready in under 45 minutes, it’s a comforting and healthy twist on classic taco flavors.

Ingredients

Scale

Protein & Meat

1 lb Lean Ground Turkey (or ground chicken or beef)

Vegetables & Aromatics

1 medium Yellow Onion (diced) (or shallots/leeks)
3 cloves Garlic (minced) (or garlic powder)
1 cup Corn Kernels (fresh or canned)
1/4 cup Chopped Cilantro (optional)

Beans & Tomatoes

1 15 oz can Black Beans (or kidney/pinto beans)
1 14.5 oz can Diced Tomatoes with Green Chilies (or plain tomatoes)

Liquids & Dairy

4 cups Low Sodium Chicken Broth (or vegetable broth for vegetarian)
1 cup Nonfat Plain Greek Yogurt (or low-fat sour cream)

Seasonings

2 tbsp Taco Seasoning (homemade mix: cumin, chili powder, paprika)
to taste Salt and Black Pepper
2 tbsp Lime Juice (or lemon juice)

Instructions

Brown the turkey: In a large pot over medium heat, cook the lean ground turkey for 5 to 7 minutes until browned and cooked through, breaking it apart with a spoon as it cooks.
Sauté the aromatics: Add diced onion and minced garlic to the pot. Cook for 3 to 4 minutes until the onion has softened and become translucent, releasing its fragrance.
Add taco seasoning: Sprinkle the taco seasoning over the cooked meat and aromatics, stirring well to coat everything evenly. Cook for 1 to 2 minutes to let the spices bloom and intensify their flavors.
Add beans, tomatoes, corn, and broth: Stir in the black beans (drained and rinsed), diced tomatoes with green chilies, corn kernels, and chicken broth. Mix thoroughly and bring the mixture to a simmer.
Simmer and thicken: Let the soup simmer gently for 15 minutes, stirring occasionally, until the flavors meld and the soup thickens slightly.
Incorporate Greek yogurt: Turn off the heat. Gently stir in the nonfat plain Greek yogurt to make the soup creamy without curdling. Mix until fully blended.
Season and finish: Taste the soup and adjust seasoning with salt, black pepper, and lime juice. Stir well to combine.
Garnish and serve: Ladle the soup into bowls, garnish with chopped cilantro if desired, and serve hot to enjoy a cozy, protein-rich meal.

Notes

For a vegetarian version, substitute ground turkey with plant-based protein and use vegetable broth.
You can swap black beans for kidney or pinto beans according to preference.
Fresh corn kernels add texture, but canned corn works well too.
If Greek yogurt is not available, low-fat sour cream is a suitable alternative for creaminess.
Adjust taco seasoning to taste; for homemade, combine cumin, chili powder, and smoked paprika.
Make sure to add Greek yogurt off the heat to prevent curdling.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Soup
Method: Stovetop
Cuisine: Mexican-American

Keywords: taco soup, high protein soup, ground turkey soup, creamy taco soup, healthy dinner recipes, easy soup, Mexican-inspired soup