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High-Protein Creamy Taco Soup

High-protein creamy taco soup made with browned ground turkey, white beans, shredded chicken, and a smooth cottage-cheese swirl. Simmered until thick and cozy, then gently finished with Greek yogurt so the dairy stays silky.
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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: 520
Ingredients Equipment Method Notes

Ingredients
  

Lean ground turkey or chicken
  • 1 lb lean ground turkey or chicken Use 93% lean if possible so the drain step is quick.
Shredded chicken breast
  • 2 cup shredded chicken breast Cooked chicken works best; shred before adding.
White beans
  • 1 can (15 oz) white beans (cannellini) Drained and rinsed if you prefer less sodium.
Black beans
  • 1 can (15 oz) black beans Drained.
Rotel tomatoes
  • 1 can (10 oz) Rotel tomatoes Gives tomato-chili flavor and mild heat.
Diced tomatoes
  • 1 can (14 oz) diced tomatoes No-drain for body unless your can is very watery.
Chicken broth
  • 4 cup chicken broth For a creamy, soup-like consistency; adjust slightly if needed.
Cottage cheese
  • 1 cup cottage cheese Blend smooth for a lump-free swirl.
Plain Greek yogurt
  • 1 5 plain Greek yogurt Blended in after the cheese to keep the soup creamy.
Taco seasoning
  • 2 tbsp taco seasoning Use a store-bought blend or your favorite homemade mix.
Ground cumin
  • 1 tsp cumin Warming, classic taco-soup flavor.
Chili powder
  • 0.5 tsp chili powder Adds depth and gentle heat.
For topping: shredded cheddar
  • 0.5 cup shredded cheddar Add at the end so it melts lightly.
For topping: avocado
  • 1 avocado Dice and serve fresh.
For topping: jalapeños
  • 2 tbsp jalapeños Chopped; add to taste.
For topping: cilantro
  • 2 tbsp cilantro Chopped.

Equipment

  • 1 Dutch oven

Method
 

Brown and build the soup
  1. Brown the lean ground turkey in a large pot over medium-high heat, then drain the fat. Look for the meat to lose its pink color with browned edges.
Boil with beans and tomatoes
  1. Add the shredded chicken, white beans, black beans, Rotel tomatoes, diced tomatoes, chicken broth, taco seasoning, cumin, and chili powder to the pot, then bring to a boil. You should see steady bubbling across the surface.
Simmer to meld flavors
  1. Simmer the soup for 15-18 minutes. It should be gently bubbling and slightly thickened.
Make the smooth cottage-cheese swirl
  1. Blend the cottage cheese until completely smooth, then stir it into the soup with the Greek yogurt. The broth should become creamy and look uniform with no visible curds.
Finish gently with low heat
  1. Simmer on low for 5 minutes, do not boil after adding the dairy. Watch for small bubbles only, with no rolling boil.
Season and serve
  1. Season with salt and pepper, then serve topped with shredded cheddar, avocado, jalapeños, and cilantro. The toppings should look fresh and the cheddar should soften slightly in the hot soup.

Notes

Pro tip: blend the cottage cheese until silky before stirring in—this prevents curds and keeps the soup velvety. Refrigerate leftovers in an airtight container for up to 4 days; reheat gently on low (avoid a boil after the dairy). Freezing is not recommended because the creamy texture can separate. If you want a lighter option, use nonfat Greek yogurt and reduce cheddar slightly for less fat.