Name: High Protein Taco Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 1/2 lbs 90/10 ground beef ((sirloin)); 3 1/2 cups beef broth ((or 2 cups if you prefer a less brothy soup), divided); 2 10-oz cans RO*TEL Original Diced Tomatoes and Green Chilis ((undrained)); 1 15-oz can black beans ((drained and rinsed)); 1 15-oz can whole kernel corn ((drained and rinsed)); 2 tsp chili powder; 2 tsp sugar; 1 1/2 tsp ground cumin; 1 tsp garlic powder; 1 tsp onion powder; 1/2 tsp pepper; 1/2 tsp dried oregano; 1/2 tsp paprika; 1/4 tsp crushed red pepper ((optional; will add more heat)); 1 1/2 cups low fat cottage cheese; to taste: salt, additional pepper, additional seasonings; shredded cheeese; sour cream; tortilla chips

Make fitting in protein easy with this yummy High Protein Taco Soup! Each generous serving contains 39g of protein, plus I share tips on increasing the protein content even more.

overhead view of high protein taco soup ready to serve in a white bowl

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Why You Will Love This Taco Soup Recipe

Each serving is packed with a whopping 39g protein! Plus, I share a few ideas to increase the protein content even further.
It’s also bursting with flavor. Every spoonful is filled with tasty taco spices, tender meat, hearty beans, and delicious corn and tomatoes.
It’s a breeze to make. Prioritizing protein isn’t the easiest thing to do, especially with our busy and tiring schedules, but this soup makes it easy!

Ingredients Needed for High Protein Taco Soup Recipe

Ingredient quantities for this easy homemade high protein taco soup recipe are located in the recipe card at the end of the post.

90/10 ground beef (sirloin)
Beef broth
RO*TEL Original Diced Tomatoes and Green Chilis
Canned black beans
Canned whole kernel corn
Chili powder
Sugar
Ground cumin
Garlic powder
Onion powder
Pepper
Dried oregano
Paprika
Crushed red pepper (optional)
Low-fat cottage cheese
To serve: shredded cheese, sour cream, tortilla chips (or Quest Chips if you want to add even more protein! the taco flavor is the perfect fit for this soup)

For an even higher-protein soup, replace the 90/10 ground beef with 99/1 ground turkey. This will increase the protein per serving from 39g to 44g!

How To Make High Protein Taco Soup (Quick Overview)

The steps below are just a quick overview of how to make this high protein taco soup. The full process in detail is located in the recipe card at the end of the post.

To a soup pot over medium heat, add the ground beef. Break it up as it cooks, stirring until fully cooked and nicely browned. Drain off any excess fat.

overhead view of ground beef browned in a dutch oven

Next, stir in beef broth, RO*TEL, black beans, corn, and all the seasonings—except for the extra salt, pepper, and seasonings you’ll add later. Bring the soup to just under a boil, then let it simmer for 10 minutes.

This recipe produces a pretty brothy soup, which I love because not only is the soup high in protein, but the extra broth adds extra staying power. But if brothy soups aren’t your thing, feel free to cut down on the beef broth.

overhead view of corn, tomatoes, black beans, and chilis added to dutch oven and ready to be cooked and combined with the beef

While the soup is simmering, blend the remaining 1/2 cup of beef broth with the cottage cheese in a blender until it’s smooth and liquid (it will look like milk).

The cottage cheese in this recipe adds an extra 6.5g protein per serving, and once it’s blended and melted, you won’t even know it’s there!

After the soup has simmered, turn the heat down to low, pour in the cottage cheese mixture, and stir constantly for 2-3 minutes until it melts.

overhead view of beef mixture with broth and cheeses added and ready to be cooked and combined to make this a high protein taco soup

Give the soup a careful taste and adjust the flavor to your liking with extra salt, pepper, and seasonings.

overhead view of cooked and ready to serve high protein taco soup in a white dutch oven pot

Serve and enjoy! This soup is fantastic topped with shredded cheese, sour cream, and tortilla chips. For even more protein, pair it with high-protein chips like Quest’s taco-flavored chips—they’re a perfect match!

overhead view of high protein taco soup ready to serve in a white bowl and topped with sour cream, mexican cheese mixture and tortilla chips

Fun fact: Chili powder was invented in 1894 by a German-born Texas man named Willie Gebhardt.

More Ground Beef Recipes

Craving a classic? This meatloaf is a timeless favorite for weeknight dinners—easy to prep, hearty, and oh-so-satisfying!
Throwing a party? You need these meatballs on your menu! Perfect for everything from Christmas celebrations to Halloween bashes to game days. Watch your guests swoon over these irresistible bites!
Need some comfort food? Dive into this dreamy meatball casserole, baked to golden perfection. One taste and it’ll be a new family favorite!
Ready to shake things up? Our flavorful Italian meatloaf gives a bold twist to the classic, guaranteed to wow your family.
Looking for a quick, hearty dinner? This pasta meatball casserole combines gooey cheese, tender pasta, and juicy meatballs for the ultimate crowd-pleaser!
Feeling fancy? Treat yourself to the rich, savory goodness of our zuppa toscana. It’s a bowl of pure indulgence loaded with sausage and bold Italian seasonings!

overhead view of sliced homemade glazed meatloaf topped with ketchup glaze and a side of roasted broccoli and carrots on a white serving dish — **Homemade Meatloaf**

overhead view of homemade meatballs in skillet mixed with marinara sauce and topped with shredded parmesan — **Homemade Meatloaf**

I hope you enjoy this high-protein meal as much as I do! Make sure to scroll down to the recipe card at the end of the post for the recipe in full 👇

overhead view of high protein taco soup ready to serve

More Soup Recipes

Ready to dive into cozy comfort? Explore all of our crave-worthy soup recipes and discover your next favorite bowl!

Craving the ultimate bowl of chili? Look no further! Our best homemade chili recipe is packed with bold, irresistible flavors, thanks to our signature chili seasoning mix. Want to mix it up? Try our hearty turkey chili or the always-crowd-pleasing vegetarian chili—perfect for cozy family dinners!
How about a lighter twist on a classic? Our creamy, flavorful, healthy white chicken chili delivers all the comfort food vibes without an ounce of guilt.
Looking to warm up this winter? Curl up with a bowl of our rich and satisfying cabbage soup, or savor our beef cabbage soup‘s savory, hearty goodness. Your taste buds—and your family—will thank you!
Want to sneak more veggies into your meals? Our easy homemade vegetable soup is a burst of fresh, vibrant flavors. For something heartier, the irresistible vegetable soup with ground beef is always a winner!

overhead view of white bowl with homemade beef chili inside and garnished with yellow and white cheese, green cilarntro, white sour cream on top and silver spoon — **Chili**

overhead view of white serving bowl with white chicken chili and avocado slices on top and gold spoon — **Chili**

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