High-Protein Creamy Taco Soup
Ground beef in a creamy taco broth — ready in 30 minutes
This high-protein creamy taco soup browns ground beef with peppers, then simmers it in broth with sugar-free taco seasoning and cream cheese, finished with a sour cream swirl and cilantro, like the bowl. Each serving has 28 g of protein and 5 g net carbs.
Low carb, sugar-free, and no tortillas.
Why you’ll love this soup
- 28g protein per serving
- 5g net carbs
- Ground beef and peppers
- Ready in about 30 minutes
- Creamy broth
- Cilantro
Health notes
- Protein: Ground beef.
- Low carb: No tortillas or sugar. Cream cheese is measured.
- Sugar-free: Sugar-free taco seasoning.
- Keto-friendly: Each serving stays around 5g net carbs if the seasoning and peppers are measured.
Key element — use a sugar-free seasoning
Regular taco seasoning adds sugar. Use a sugar-free version so the 5g number holds, like the bowl.
Ingredients
Soup (4 servings)
- 1 lb ground beef
- 1 cup diced red bell pepper
- 4 cups chicken broth
- 3 oz cream cheese
- 2 Tbsp sugar-free taco seasoning
- Sour cream, for serving
- Fresh cilantro, for garnish
- Salt and black pepper, to taste
Swaps
- Tortillas or a sugar seasoning: Not in the 5g number.
- Ground turkey: Same amount. Fat drops a little.
- Extra peppers: Carbs rise. Measure them.
- No sour cream: Calories drop a little.
Instructions
| 1 | Brown. Cook the ground beef in a pot over medium-high heat until browned. Drain excess fat. |
| 2 | Simmer. Add the red pepper, broth, and sugar-free taco seasoning. Bring to a simmer. Cook 10 minutes. |
| 3 | Cream. Stir in the cream cheese until melted and the soup is creamy. |
| 4 | Serve. Ladle into bowls. Top with sour cream and cilantro, like the photo. This batch makes 4 servings. |
Pro tips
- Use a sugar-free taco seasoning. Regular seasoning is not in these numbers.
- Tortillas are not in the 5g number.
- Measure the peppers. Extra raises the carbs.
- Drain the beef so the soup is not greasy.
- Macros are per serving, 4 from this pot.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 310 |
| Protein | 28g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 18g |
| Sodium | 780mg |
Estimates based on ground beef, broth, cream cheese, and sugar-free taco seasoning, divided into 4 servings. Tortillas and a sugar seasoning are not included.
Variations
Ground turkey
Same amount. Fat drops a little.
No sour cream
Skip it. Calories drop a little.
Spicy
Add a pinch of cayenne or sliced jalapeño.
No peppers
Skip them. Carbs drop a little.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover once cool |
| Reheat | 2 min | Stovetop or microwave |
| Freezer | Up to 2 months | Cool fully. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about this creamy taco soup
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the carbs at 5g?
4. About how long does this take?
5. What is not in the 5g number?
