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High-Protein Creamy Taco Soup

High-protein creamy taco soup with lean ground turkey, shredded chicken, beans, and a smooth cottage cheese swirl. Simmered until the flavors meld, then gently warmed so the dairy stays silky and never boils.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: Tex-Mex
Calories: 430
Ingredients Equipment Method Notes

Ingredients
  

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

Equipment

  • 1 Dutch oven

Method
 

Brown and build the soup
  1. Heat a large pot over medium-high heat, then brown the lean ground turkey or chicken and drain off any fat.
  2. Add the shredded chicken, white beans, black beans, Rotel tomatoes, diced tomatoes, chicken broth, taco seasoning, cumin, and chili powder, then bring to a boil with steady bubbling.
  3. Reduce to a simmer and cook for 15-18 minutes, stirring occasionally until the soup thickens slightly.
Blend the dairy swirl and finish
  1. Blend the cottage cheese until completely smooth, then stir it into the soup until fully incorporated.
  2. Stir in the plain Greek yogurt, then simmer on low for 5 minutes — do not boil after adding the dairy to prevent curdling.
  3. Season with salt and pepper, then serve with shredded cheddar, avocado, jalapeños, and cilantro.

Notes

Pro tip: blend the cottage cheese until silky smooth and add it off a rolling boil; once the dairy goes in, keep the heat low and stop any bubbling. Store leftovers in an airtight container in the refrigerator for up to 4 days; freeze for up to 3 months and reheat gently. For a lighter option, swap Greek yogurt for nonfat Greek yogurt and use reduced-fat cheddar if desired.