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High-Protein Creamy Taco Soup

High-protein creamy taco soup made in one pot with lean ground turkey, shredded chicken, and beans in a creamy broth blended from cottage cheese. Finished with a low-simmer dairy step for a smooth, spoonable texture—topped with cheddar, avocado, and jalapeños.
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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
  

Main soup
  • 1 lb lean ground turkey or chicken Use lean for less fat; drain any excess after browning.
  • 2 cooked chicken breast, shredded About 2 cups 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
  • 1 cup cottage cheese (blended smooth) Blend until completely smooth before stirring in.
  • 0.5 cup plain Greek yogurt Stir in after blending cottage cheese.
Toppings
  • 0.25 cup shredded cheddar
  • 1 avocado Dice for topping.
  • 2 tbsp jalapeños Slice to taste.
  • 2 tbsp cilantro Chop for serving.

Equipment

  • 1 Dutch oven

Method
 

Brown the meat
  1. Heat a large pot over medium-high heat and brown the lean ground turkey or chicken, breaking it up as it cooks; drain the fat once browned.
Build the soup
  1. Add the cooked chicken breast, white beans, black beans, Rotel tomatoes, diced tomatoes, chicken broth, taco seasoning, cumin, and chili powder to the pot and bring to a boil.
  2. Reduce to a gentle simmer and cook for 15-18 minutes, watching for steady bubbling around the edges.
Make it creamy
  1. Blend the cottage cheese until completely smooth, then stir it into the soup along with the plain Greek yogurt.
  2. Simmer on low heat for 5 minutes, and do not boil after adding the dairy to keep the texture smooth.
Finish and serve
  1. Season with salt and pepper to taste, then serve hot with shredded cheddar, avocado, jalapeños, and cilantro as toppings.

Notes

Pro tip: blend the cottage cheese very smooth so it disappears into the broth; if you feel it getting too hot, keep the burner at low to prevent curdling. Refrigerate leftovers in an airtight container for up to 4 days; reheat gently on the stove. Freezing is not recommended because the dairy may change texture after thawing. For a lower-carb option, choose reduced-sugar taco seasoning and use portion-controlled beans or swap some beans for riced cauliflower while keeping the dairy step the same.