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High-Protein Creamy Taco Soup

High-protein creamy taco soup made with lean turkey or chicken, white beans, and a smooth cottage-cheese swirl. Simmered until hearty, then finished by warming dairy gently so it stays 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 meat
  • 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
  • 1 can (10 oz) Rotel tomatoes
  • 1 can (14 oz) diced tomatoes
Broth
  • 4 cup chicken broth
Creamy base
  • 1 cup cottage cheese (blended smooth)
  • 0.5 cup plain Greek yogurt
Taco seasoning & spices
  • 2 tbsp taco seasoning
  • 1 tsp cumin
  • 0.5 tsp chili powder
Toppings
  • 0.5 cup shredded cheddar
  • 1 avocado
  • 0.25 jalapeños
  • 0.25 cilantro

Equipment

  • 1 Dutch oven

Method
 

Brown the meat and build the soup
  1. Brown the lean ground turkey in a large pot over medium-high heat, then drain off excess fat.
  2. Add the shredded chicken, white beans, black beans, Rotel tomatoes, diced tomatoes, chicken broth, taco seasoning, cumin, and chili powder, then bring the mixture to a boil.
Simmer
  1. Simmer the soup for 15-18 minutes, stirring occasionally, until flavors meld and the broth thickens slightly (keep at a steady simmer).
Make it creamy
  1. Blend the cottage cheese until completely smooth.
  2. Stir the smooth cottage cheese into the hot soup, then add the Greek yogurt and keep the soup warm.
  3. Simmer on low for 5 minutes and do not boil after adding the dairy, keeping the surface at a gentle heat only.
Finish and serve
  1. Season with salt and pepper to taste, then serve hot with shredded cheddar, avocado, jalapeños, and cilantro on top.

Notes

For the smoothest texture, blend the cottage cheese until fully lump-free before adding. Store leftovers in an airtight container in the refrigerator up to 4 days; reheat gently on low so it doesn’t boil after dairy is added. Freezing is not recommended for the best creamy consistency. Dietary swap: use plain dairy-free yogurt and a dairy-free cottage-cheese alternative blended smooth if you need it dairy-free.