This Low Calorie Taco Soup is perfect when you're looking for a quick and easy meal that can be made in under 30 minutes! It's a comforting soup to warm you up on a cold day.
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Check out my Instant Pot Stuffed Pepper Soup and my Low Calorie Red Pepper and Tomato Soup for more soup recipes!
Low calorie taco soup is a delicious combination of protein, vegetables, and flavorful seasonings.
This soup is a healthier option than traditional creamy soups that are often made with heavy cream or butter.
Why You'll Love This Recipe
- This soup is packed with delicious and bold flavors.
- It's a healthier option than traditional creamy soups that are often made with heavy cream or butter.
- This recipe comes together quickly and easily with just a few simple steps!
Ingredients You'll Need
- 93/7 Ground Beef: A leaner option than ground beef with a higher fat content, making it a healthier choice for those who are watching their calorie and fat intake.
- Canned Stewed Tomatoes: Adds a rich and flavorful base to the soup.
- Rotel: A brand of canned diced tomatoes and green chilies that add a spicy kick to the soup.
- Black Beans: A good source of protein and fiber, and add a hearty texture to the soup.
- Pinto Beans: A good source of protein and fiber, and add a creamy texture to the soup.
- Corn: Adds a sweet and crunchy texture to the soup
- Frozen Broccoli: A convenient and healthy way to add vegetables to the soup.
- Water: Used to create the broth for the soup.
- Fat Free Cream Cheese: A lower-fat and lower-calorie option, which adds a creamy texture to the soup.
- Fat Free Vanilla Greek Yogurt: Adds a tangy and creamy flavor to the soup.
- Ranch Mix: Adds a tangy and savory flavor to the soup.
- Taco Seasoning: Adds a spicy and smoky flavor to the soup.
Step-By-Step Instructions
Step 1: In a large pot, brown the ground beef over medium-high heat until fully cooked. Drain any excess fat.
Step 2: Add the canned tomatoes, Rotel, black beans, pinto beans, corn, broccoli, and water to the pot. Stir to combine.
Step 3: Bring the mixture to a boil, then reduce the heat to low and let it simmer for 10-15 minutes, until the broccoli is tender.
Step 4: In a separate bowl, mix together the cream cheese, Greek yogurt, ranch mix, and taco seasoning until smooth.
Step 5: Once the soup is fully cooked, add the cream cheese mixture to the pot and stir until fully combined. Serve hot and enjoy!
NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!
Expert Tips
- Drain and rinse the canned beans and corn before adding them to the soup. This will remove any excess sodium and improve the overall flavor of the dish.
- The level of spiciness in the soup can be adjusted to your liking by adding more or less taco seasoning and Rotel.
- To keep the calorie and fat content of the soup low, use fat free cream cheese and fat free Greek yogurt. These ingredients will still add a creamy texture to the soup.
Variations
- Vegetarian: Omit the ground beef and add more beans and vegetables, such as diced zucchini or bell peppers, for a vegetarian friendly version of the soup.
- Spicy: Add more taco seasoning and diced jalapeños for a spicier version of the soup.
- Slow Cooker: Make the soup in a slow cooker for a hands-off approach. Brown the beef beforehand, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
Storing & Freezing
Storing: Let the soup cool down to room temperature before transferring it to an airtight container. Store the soup in the refrigerator for up to 4-5 days. Reheat the soup on the stove over low heat until heated through, stirring occasionally.
Freezing: Let the soup cool down to room temperature before transferring it to an airtight freezer safe container or a zip top freezer bag. Freeze the soup for up to 3 months. To reheat, thaw the soup in the refrigerator overnight, then heat it on the stove over low heat until heated through, stirring occasionally.
Note: To prevent the dairy ingredients (cream cheese and Greek yogurt) from separating or curdling, it's best to add them in after reheating the soup. Simply stir in the desired amount of cream cheese and Greek yogurt after the soup is heated through.
Recipe FAQ's
Yes, you can use ground turkey instead of ground beef for a lighter version of the soup.
Yes, you can use fresh vegetables instead of frozen. Chop them into bite sized pieces and add them to the soup as directed.
Yes, you can use different types of beans instead of black and pinto beans. Kidney beans or cannellini beans are good alternatives.
Other Soup Recipes You'll Love
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Low Calorie Taco Soup
Ingredients
- 2 pounds 93/7 ground beef
- 14.5 ounces stewed tomatoes
- 10 ounces diced tomatoes and green chilies like Rotel
- 15 ounces black beans drained and rinsed
- 15 ounces pinto beans drained and rinsed
- 15 ounces corn drained and rinsed
- 12 ounces frozen broccoli florets
- 1 cup water
- 8 ounces fat free cream cheese room temperature
- 5.3 ounces fat free vanilla Greek yogurt
- 1 ounce ranch seasoning mix packet
- 2 ounces reduced sodium taco seasoning mix packet
Instructions
- In a large pot, brown the ground beef over medium-high heat until fully cooked. Drain any excess fat.
- Add the canned tomatoes, Rotel, black beans, pinto beans, corn, broccoli, and water to the pot. Stir to combine.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for 10-15 minutes, until the broccoli is tender.
- In a separate bowl, mix together the cream cheese, Greek yogurt, ranch mix, and taco seasoning until smooth.
- Once the soup is fully cooked, add the cream cheese mixture to the pot and stir until fully combined. Serve hot and enjoy!
Notes
- Drain and rinse the canned beans and corn before adding them to the soup. This will remove any excess sodium and improve the overall flavor of the dish.
- The level of spiciness in the soup can be adjusted to your liking by adding more or less taco seasoning and Rotel.
- To keep the calorie and fat content of the soup low, use fat free cream cheese and fat free Greek yogurt. These ingredients will still add a creamy texture and tangy flavor to the soup.
- Storing: Let the soup cool down to room temperature before transferring it to an airtight container. Store the soup in the refrigerator for up to 4-5 days. Reheat the soup on the stove over low heat until heated through, stirring occasionally.
- Freezing: Let the soup cool down to room temperature before transferring it to an airtight freezer safe container or a zip top freezer bag. Freeze the soup for up to 3 months. To reheat, thaw the soup in the refrigerator overnight, then heat it on the stove over low heat until heated through, stirring occasionally.
- Note: To prevent the dairy ingredients (cream cheese and Greek yogurt) from separating or curdling, it's best to add them in after reheating the soup. Simply stir in the desired amount of cream cheese and Greek yogurt after the soup is heated through.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
Cindy
Yum looks so good! I like the idea of using a slow cooker. I think I can “veganize” this recipe and enjoy the spicy flavors.
Kim
I love taco soup but i haven't tried a creamy version. This is on my list!