Creamy Keto Taco Soup (Low-Carb, High-Protein, One-Pot!)

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Quick Description:
A rich, cozy, cheesy taco soup loaded with seasoned beef, Tex-Mex flavors, and creamy goodness — ultra low-carb, high-protein, and perfect for meal prep.

Recipe Card

Servings: 6

Prep Time: 10 minutes

Cook Time: 1 hour 15 minutes

Total Time: 1 hour 25 minutes

Dietary Badges:

  • Low-Carb
  • Keto-Friendly
  • High-Protein
  • Gluten-Free

Ingredients

Soup Base

  • 1 lb ground beef
  • 1 medium onion, diced
  • 2–3 garlic cloves, minced
  • 1 packet taco seasoning (or homemade)
  • 1 can Rotel (diced tomatoes with green chilis)
  • 1 can diced green chilis
  • 4 cups beef broth
  • 1 tsp chili powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper

To Finish

  • 4 oz cream cheese, softened
  • 1 cup shredded cheddar cheese

Instructions

  1. Cook the Beef
    Brown ground beef in a large pot over medium heat. Drain excess fat.
  2. Sauté Aromatics
    Add diced onion and minced garlic to the pot. Cook until onions soften and become fragrant.
  3. Combine Main Ingredients
    Add browned beef back into the pot.
    Mix in taco seasoning, Rotel, green chilies, beef broth, chili powder, salt, and pepper.
  4. Simmer
    Bring to a boil, then cover and reduce heat to low.
    Let it simmer 1–2 hours for deep, developed flavor.
  5. Make It Creamy
    Stir in softened cream cheese and shredded cheddar.
    Mix until fully melted and the soup becomes smooth and creamy.
  6. Serve
    Ladle into bowls and enjoy warm. Add toppings if desired.

Macros (Per Serving — makes 6)

  • Calories: 378 kcal
  • Protein: 27 g
  • Net Carbs: 5 g
  • Fat: 26 g

(Values based on 80/20 beef, full-fat cheddar, and standard cream cheese.)

Notes & Tips

  • Cream cheese must be softened to melt smoothly without clumps.
  • Simmer longer for stronger taco flavor.
  • Thicker soup? Simmer uncovered for the last 10 minutes.
  • Want more spice? Add cayenne or hot Rotel.

Step-by-Step (Expanded)

Step 1: Brown the Beef

Gives the best flavor base and prevents greasy soup.

Step 2: Sauté Onion & Garlic

Builds deep flavor for the broth.

Step 3: Add Liquids & Seasoning

This is where the taco flavor comes alive — Rotel + chili + seasoning.

Step 4: Long Simmer

The slow simmer melds flavors and thickens the broth naturally.

Step 5: Make It Creamy

Cream cheese + cheddar = perfect Tex-Mex creaminess.

Ingredient Notes & Substitutions

  • Ground beef: Swap with lean turkey or chicken.
  • Rotel: Use mild or hot depending on spice level.
  • Cheddar: Pepper jack works great for extra heat.
  • Cream cheese: Can use reduced-fat for lighter macros.

Variations & Serving Ideas

  • Add cauliflower rice for more volume.
  • Add bell peppers or zucchini for extra veggies.
  • Serve with keto tortillas or almond-flour chips.
  • Make it a “taco bowl” by topping with lettuce, avocado, or sour cream.

Storage & Reheating

  • Fridge: 4–5 days
  • Freezer: Up to 2 months
  • Reheat: Stove or microwave — add a splash of broth if it thickens.

FAQ

Q: Can I make this in a slow cooker?
Yes — brown beef first, then cook on LOW 6 hours or HIGH 3 hours. Add cheese at the end.

Q: Can I make this dairy-free?
Use dairy-free cream cheese and dairy-free shredded cheese.

Q: Can I freeze it?
Yes! It reheats beautifully.

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