This creamy, cheesy taco soup is packed with protein, loaded with flavor, and perfect for meal prep. It has all the taste of tacos without the extra carbs.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6
Ingredients
- 2 lb (900 g) lean ground beef (90–93% lean) or ground turkey
- 1 tbsp olive oil (if needed)
- 1 small onion, finely diced (optional; omit for fewer carbs)
- 3 cloves garlic, minced
- 2 tbsp taco seasoning (sugar-free)
- 4 cups (950 ml) beef or chicken broth
- 8 oz (225 g) reduced-fat cream cheese, softened and cubed
- 1 cup (240 ml) heavy cream
- 2 cups (200 g) shredded sharp cheddar cheese
- 1 cup (225 g) blended cottage cheese
- 1 (10 oz / 285 g) can diced tomatoes with green chilies, drained
- 1 cup (150 g) cauliflower rice
- Salt and black pepper, to taste
Optional Toppings
- Shredded cheddar cheese
- Sour cream or plain Greek yogurt
- Sliced avocado
- Chopped cilantro
- Sliced jalapeños
- Crushed pork rinds for crunch
Instructions
- Heat a large pot or Dutch oven over medium-high heat.
- Add the ground beef and cook until browned, breaking it into crumbles. Drain excess fat if needed.
- If using onion, cook it for 3–4 minutes until softened. Add the garlic and cook for 30 seconds.
- Stir in the taco seasoning and cook for 1 minute.
- Pour in the broth and add the diced tomatoes and cauliflower rice. Bring to a gentle simmer for 10 minutes.
- Reduce the heat to low. Stir in the cream cheese until fully melted.
- Add the blended cottage cheese and heavy cream, stirring until smooth.
- Gradually add the shredded cheddar cheese, stirring constantly until melted.
- Simmer for 3–5 minutes. Season with salt and pepper to taste.
- Ladle into bowls and add your favorite toppings.
Approximate Nutrition (Per Serving)
- Calories: 500
- Protein: 42 g
- Total Carbs: 8 g
- Fiber: 2 g
- Net Carbs: 6 g
- Fat: 34 g
