Go Back

High-Protein Creamy Taco Soup

High-protein creamy taco soup made with lean ground turkey, white beans, and shredded chicken simmered until flavorful, then blended with smooth cottage cheese for a thick Tex-Mex broth. Topped with cheddar, avocado, jalapeños, and cilantro for a hearty, spoonable finish.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: Tex-Mex
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

Main 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
  • 1 cup cottage cheese (blended smooth)
  • 1 cup plain Greek yogurt
Seasoning
  • 2 tbsp taco seasoning
  • 1 tsp cumin
  • 0.5 tsp chili powder
  • 0.5 salt and pepper
Toppings
  • shredded cheddar
  • avocado
  • jalapeños
  • cilantro

Equipment

  • 1 Dutch oven

Method
 

Brown and build the soup
  1. Brown the lean ground turkey or chicken in a large pot over medium-high heat, then drain the fat.
  2. Add shredded cooked chicken breast, white beans, black beans, Rotel tomatoes, diced tomatoes, chicken broth, taco seasoning, cumin, and chili powder; bring to a boil.
Simmer and thicken with blended dairy
  1. Simmer the soup for 15-18 minutes, stirring occasionally, until the flavors meld and the broth looks slightly reduced.
  2. Blend the cottage cheese until completely smooth, then stir it into the soup along with the plain Greek yogurt.
  3. Simmer on low heat for 5 minutes—do not boil after adding the dairy—until creamy and thickened.
Season and serve
  1. Season with salt and pepper to taste.
  2. Serve immediately topped with shredded cheddar, avocado, jalapeños, and cilantro.

Notes

For the creamiest texture, blend the cottage cheese until fully smooth before stirring in, and keep the heat at low once dairy is added to prevent curdling. Store leftovers in the refrigerator up to 4 days. Freezing is not recommended because the dairy-based cream texture can break after thawing. If you want a lower-fat option, use nonfat Greek yogurt and low-fat cottage cheese (texture may be slightly thinner).