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High Protein Low Carb Taco Soup

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This hearty, high protein low carb taco soup is packed with Tex-Mex flavor, lean ground beef, and a creamy, cheesy finish—perfect for keto or busy weeknights. It’s quick, flexible, and sure to become a family favorite.

Ingredients

Scale
  • 1 lb lean ground beef (or ground turkey)
  • 1 medium onion, diced (about 1 cup)
  • 3 cloves garlic, minced
  • 1 bell pepper, diced (any color)
  • 4 cups low sodium beef broth (or chicken broth)
  • 1 (14.5 oz) can diced tomatoes, undrained
  • 1 (10 oz) can diced tomatoes with green chilies (like Rotel)
  • 1/2 cup cottage cheese (full fat preferred)
  • 1/2 cup heavy cream (or coconut cream for dairy-free)
  • 1 cup shredded cheddar cheese (or Mexican blend)
  • 2 tbsp taco seasoning (no added sugar)
  • 1/2 tsp ground cumin
  • 1/2 tsp smoked paprika (optional)
  • 1/4 tsp chili powder (or more to taste)
  • Salt & pepper to taste
  • Optional toppings: fresh cilantro, sliced avocado, sour cream or Greek yogurt, sliced jalapeños, lime wedges

Instructions

  1. Heat a large soup pot over medium-high heat. Add ground beef and cook, breaking it up, until browned and no longer pink (5-7 minutes). Drain excess fat if needed.
  2. Add diced onion, bell pepper, and garlic. Sauté until onion is soft and translucent (3-4 minutes).
  3. Sprinkle in taco seasoning, cumin, smoked paprika, chili powder, salt, and pepper. Stir for 1 minute to toast the spices.
  4. Pour in beef broth, diced tomatoes, and diced tomatoes with green chilies. Scrape the bottom of the pot to loosen browned bits.
  5. Bring to a gentle boil, then reduce heat to low. Cover and simmer for 15-20 minutes, stirring occasionally.
  6. While soup simmers, blend cottage cheese with a splash of hot broth until smooth (using a blender or immersion blender).
  7. Reduce heat to low. Stir in blended cottage cheese, heavy cream, and shredded cheddar. Stir until cheese melts and soup is creamy (do not boil after adding dairy).
  8. Taste and adjust seasoning with more salt, pepper, or chili powder as desired.
  9. Ladle into bowls and top with cilantro, avocado, sour cream, jalapeños, or lime wedges as desired.

Notes

For extra creaminess, blend the cottage cheese before adding. Adjust spice level to taste. Soup thickens as it sits; add broth to thin when reheating. Can be made dairy-free with coconut cream and vegan cheese. Leftovers keep well and flavors deepen overnight.

Nutrition

Keywords: keto, low carb, high protein, taco soup, easy dinner, one pot, gluten free, meal prep, Tex-Mex, ground beef, creamy soup

Find it online: https://norasfoods.com/high-protein-low-carb-taco-soup-easy-keto-recipe-for-busy-nights/