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High-Protein Creamy Taco Soup

High-protein creamy taco soup made in one pot with tender chicken, white beans, and a blended cottage cheese cream base. Simmered until the flavors meld, then finished with Greek yogurt for a thick, spoonable Tex-Mex broth.
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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: 480
Ingredients Equipment Method Notes

Ingredients
  

Lean ground turkey or chicken
  • 1 lb lean ground turkey or chicken
Shredded cooked chicken breast
  • 2 cup cooked chicken breast, shredded
White beans
  • 1 can (15 oz) white beans (cannellini), drained
Black beans
  • 1 can (15 oz) black beans, drained
Rotel tomatoes
  • 1 can (10 oz) Rotel tomatoes
Diced tomatoes
  • 1 can (14 oz) diced tomatoes
Chicken broth
  • 4 cup chicken broth
Blended cottage cheese
  • 1 cup cottage cheese (blended smooth)
Plain Greek yogurt
  • 0.5 cup plain Greek yogurt
Taco seasoning
  • 2 tbsp taco seasoning
Ground cumin
  • 1 tsp cumin
Chili powder
  • 0.5 tsp chili powder
For topping: shredded cheddar
  • 0.5 cup shredded cheddar
For topping: avocado
  • 1 avocado
For topping: jalapeños
  • 2 jalapeños
For topping: cilantro
  • 0.25 cup cilantro

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 fat.
  2. Add shredded chicken, both beans, both tomatoes, chicken broth, taco seasoning, cumin, and chili powder; bring to a boil.
  3. Simmer for 15-18 minutes, stirring occasionally until the flavors are blended.
Make it creamy
  1. Blend the cottage cheese until completely smooth, then stir it into the soup with the Greek yogurt.
  2. Simmer on low for 5 minutes; do not boil after adding the dairy.
Season and serve
  1. Season with salt and pepper to taste, then serve with shredded cheddar, avocado, and jalapeños.

Notes

For the smoothest creamy texture, blend the cottage cheese until fully lump-free before stirring in. Store leftovers in an airtight container in the refrigerator for up to 4 days; reheat gently on low (avoid a hard boil to keep dairy silky). Freezing is not recommended due to potential texture changes in the dairy. If you want it dairy-light, swap the cottage cheese and Greek yogurt for a dairy-free plain yogurt alternative and blend it smooth (the soup will be slightly less tangy).