High Protein Creamy Taco Soup

This high protein taco soup is a cool weather favorite, and it’s perfect for prepping in bulk with minimal time and effort. Every serving has 18 grams of protein, only 210 calories, and tons of a super filling veggies.

Like any dump soup, you can add just about anything you want with minimal impact on flavor. If you don’t love veggies or have a picky eater in the house, this could be a great way to mask cauliflower, broccoli, zucchini, onions and peppers, or other vegetables you can finely chop.

With a 3.5 to 1 protein to fat ratio and a 25-minute prep time, this soup is perfect for high protein meal prep in a hurry.

Ingredients

• 2 lbs Ground Turkey, 93/7 (or your choice of meat)
• 15 oz can Sliced Stewed Tomatoes
• 10 oz can Rotel
• 15 oz can Black Beans, drained and rinsed
• 15 oz can Pinto Beans, drained and rinsed
• 15 oz can Corn
• 12 oz bag 3 Pepper & Onion Blend, frozen (or you can use fresh onions/peppers)
• 12 oz bag Broccoli & Cauliflower Florets, frozen (or 1/2 broccoli, 1/2 cauliflower if you can't find a blend)
• 8 oz Fat Free Cream Cheese, room temp
• 1 C (227g) Fat Free Greek Yogurt
• 1 packet Ranch Dip Mix
• 2 packets Taco Seasoning

High Protein Creamy Taco Soup

Instructions

1. In a large pot or an Instant Pot, brown your choice of ground meat over medium high heat with one packet of taco seasoning. (Use the saute function if using an Instant Pot.)
2. Once the meat is fully cooked, add all the canned ingredients, cauliflower and broccoli, and remaining seasoning packets to a large pot. Heat the mixture until the frozen veggies begin to soften, stirring often, before reducing the heat to low. 
3. Add the cream cheese and Greek yogurt to the soup and simmer for 5-10 minutes or until the cream cheese and Greek yogurt are fully incorporated and no lumps remain. 
4. To portion this out, you can weigh your final mixture in a large bowl using a food scale. Depending on your calorie/macro goals, portion accordingly. Using the total calories (~3,300), you could portion out 16 205-calorie meals, 10 330-calorie meals, 7 470-calorie meals, or whatever works best for your meal frequency and calorie needs. Be sure to account for anything you'll add to the soup like cheese, sour cream, chips, etc.