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High-Protein Creamy Taco Soup

High-protein creamy taco soup made with lean turkey, shredded chicken, white and black beans, and Rotel simmered until thick and flavorful. Blended cottage cheese creates a smooth Tex-Mex broth, then dairy is added to keep it creamy without boiling.
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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: 430
Ingredients Equipment Method Notes

Ingredients
  

Lean ground turkey or chicken
  • 1 lb Lean ground turkey or chicken
Cooked chicken breast, shredded
  • 2 cup Cooked chicken breast, shredded
White beans (cannellini), drained
  • 1 can (15 oz) White beans (cannellini), drained
Black beans, drained
  • 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
Cottage cheese (blended smooth)
  • 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 Ground cumin
Chili powder
  • 0.5 tsp Chili powder
For topping: shredded cheddar
  • 0.25 cup For topping: shredded cheddar
For topping: avocado
  • 0.5 For topping: avocado
For topping: jalapeños
  • 0.25 cup For topping: jalapeños
For topping: cilantro
  • 0.25 cup For topping: cilantro

Equipment

  • 1 Dutch oven

Method
 

Cook the base
  1. Brown the lean ground turkey or chicken in a large pot over medium-high heat, then drain any excess fat. You want the meat fully cooked with no pink remaining.
  2. Add the cooked chicken breast, white beans, black beans, Rotel tomatoes, diced tomatoes, chicken broth, taco seasoning, cumin, and chili powder, then bring the mixture to a boil. Watch for rapid bubbling across the surface.
  3. Reduce to a steady simmer and cook for 15-18 minutes, stirring occasionally. The soup should look slightly thicker as the flavors meld.
Make it creamy
  1. Blend the cottage cheese until completely smooth. Stop blending only when no lumps remain.
  2. Stir the blended cottage cheese into the soup along with the plain Greek yogurt. Keep the heat at low to avoid curdling.
  3. Simmer on low for 5 minutes and do not boil after adding the dairy. The broth should stay creamy and gently bubbling.
Finish and serve
  1. Season with salt and pepper to taste. Adjust after the soup has simmered so the seasoning balances the beans and tomatoes.
  2. Serve hot and top each bowl with shredded cheddar, avocado, jalapeños, and cilantro. Add toppings just before eating for the freshest bite.

Notes

Pro tip: blend the cottage cheese until fully smooth before adding, then keep the soup at a low simmer—never a rolling boil—once dairy goes in. Store leftovers in the refrigerator up to 4 days; reheat gently on the stovetop or microwave. Freezing is not recommended because dairy can separate slightly after thawing. For a lower-carb option, keep the beans but reduce the total amount by 25% and add extra shredded chicken.