High Protein Taco Soup {Easy to Make}
Warm Up This Fall with My High-Protein Taco Soup
Fall is here, and with it comes cooler weather, cozy sweaters, and all the seasonal flavors we love. One of my go-to recipes this time of year is my high-protein taco soup — it’s warming, nutrient-dense, and perfect for busy weeknights.
As an FDN-P, I focus on meals that not only taste amazing but also support gut health, hormones, and steady energy levels. This taco soup is a perfect example: it’s packed with protein to keep you full, includes fiber-rich vegetables for gut support, and is low in processed ingredients.
Whether you’re looking for a comforting family dinner, a meal-prep option for the week, or something that just hits the spot on a chilly evening, this soup delivers. Plus, it’s versatile — you can add your favorite toppings like avocado, fresh herbs, or a sprinkle of cheese to make it your own.
Here’s why I love this recipe:
High protein: Supports satiety, muscle health, and metabolism.
Gut-friendly: Made with wholesome ingredients that feed your gut and keep digestion happy.
Seasonal & cozy: Perfect for fall evenings, game day, or a simple weeknight meal.
Family-friendly: Even picky eaters often love it — and it’s easy to adjust for kids.
Taco Soup Recipe
Ingredients
2 pounds Ground Beef (93/7 is my favorite kind to use!)
15 oz can Sliced Tomatoes
10 oz can Rotel
15 oz can Black Beans
15 oz can Pinto Beans (you can swap these for kidney beans or your other favorite kind of beans if preferred)
15 oz can Whole Kernel Corn (if gluten free or have a sensitivity, I would avoid these as it is yum without it!)
2 packets Siete taco seasoning packets
3 tablespoons Trader Joes ranch seasoning
12 oz bag Frozen Pepper & Onion Blend
8 oz Fat Free Cream Cheese, room temp
1 cup Fat Free Greek Yogurt
You can also add some other veggies including broccoli and cauliflower, but would recommend steaming them and then chopping them up before putting them into the soup mixture.
Instructions
Heat a large pot over medium-high heat. Brown the ground beef before breaking apart and fully cooking.
Once the meat is fully cooked, add all canned ingredients (no need to drain!) and seasoning. Stir to combine and bring to a boil.
Steam frozen veggies in the microwave and add to soup mixture. You can also place the veggies frozen in soup mixture and give them 8-10 minutes to become tender. These veggies will release water as they cook.
Reduce heat to low and turn off heat if eating immediately. Prior to eating add the cream cheese and greek yogurt to the soup mixture and stir in to fully combine.
Notes:
If you choose to drain your canned ingredients, you may need to add some broth to the soup mixture.
You can swap cream cheese and yogurt for dairy free.
Healthy fats are lower for this recipe so I love to top with avocado.
Tips for Making It Even Better
Batch cook and freeze individual portions for busy weeks.
Add extra vegetables like zucchini, bell peppers, or spinach to boost fiber.
Swap proteins based on your preference — chicken, turkey, or plant-based options work great.
Why I Share Recipes Like This
I’m not just sharing a tasty soup — I’m showing you how simple, nutrient-dense meals can support your overall health. Food is medicine, and when we choose meals that balance protein, fiber, and micronutrients, we support gut health, energy, and hormone balance without overcomplicating life.
💡 Try it and let me know!
What’s your favorite fall comfort food? Comment below — I might feature it in my next recipe blog!