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High-Protein Creamy Taco Soup

High-protein creamy taco soup with ground turkey, shredded chicken, and white + black beans in a creamy Tex-Mex broth. Blend cottage cheese smooth for a silky texture, then simmer gently so the dairy stays stable.
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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
  • 1 lb lean ground turkey or chicken
Shredded chicken
  • 2 cup cooked chicken breast, shredded
Beans
  • 1 can (15 oz) white beans (cannellini), drained
  • 1 can (15 oz) black beans, drained
Tomatoes and broth
  • 1 can (10 oz) Rotel tomatoes
  • 1 can (14 oz) diced tomatoes
  • 4 cup chicken broth
Creamy base
  • 1 cup cottage cheese (blended smooth) Blend until completely smooth before stirring in.
  • 0.5 cup plain Greek yogurt
Seasonings
  • 2 tbsp taco seasoning
  • 1 tsp cumin
  • 0.5 tsp chili powder
Toppings
  • 0.25 cup shredded cheddar
  • 0.5 avocado
  • 0.25 tbsp jalapeños
  • 2 tbsp cilantro

Equipment

  • 1 Dutch oven

Method
 

Brown the turkey
  1. Brown the lean ground turkey in a large pot over medium-high heat, stirring until the meat is cooked through, then drain off excess fat. Look for no pink remaining and a lightly browned surface.
Build the soup base
  1. Add the shredded chicken, both beans, both tomatoes, chicken broth, taco seasoning, cumin, and chili powder, then bring to a boil. Watch for vigorous bubbling across the surface.
  2. Simmer the soup for 15-18 minutes. Keep it at a steady simmer with small bubbles, not a rolling boil.
Make it creamy
  1. Blend the cottage cheese until completely smooth. It should look glossy and lump-free before adding.
  2. Stir the blended cottage cheese into the soup along with the Greek yogurt. Mix until the soup turns creamy and unified.
  3. Simmer on low for 5 minutes, and do not boil after adding the dairy. Look for gentle steaming only—no large bubbles.
Finish and serve
  1. Season the soup with salt and pepper. Taste and adjust until the flavors are balanced.
  2. Serve hot with shredded cheddar, avocado, and jalapeños. The toppings should sit on top for freshness and a visible contrast.
  3. Top with cilantro just before serving. Add it in a light scatter for a bright green finish.

Notes

Pro tip: blend the cottage cheese until completely smooth for a silky texture, then keep the heat at a low simmer—avoid boiling once the dairy goes in. Refrigerate leftovers in a sealed container for up to 4 days; reheat gently on the stove. Freezing is not recommended because dairy can break after thawing. If you want it lower carb, swap one can of white beans for an equal amount of extra chicken and keep the tomato volumes the same.