Low Carb Creamy Taco Soup recipe

Of all the comfort foods I missed when I first transitioned to a low-carb lifestyle, taco night was near the top of the list. That satisfying combination of spicy, seasoned ground beef, gooey cheese, and cool sour cream, all wrapped up in a crunchy shell, felt like a distant memory. I tried lettuce wraps and low-carb tortillas, but they never quite scratched the itch. Then, on a chilly evening, a brilliant idea struck: what if I deconstructed the entire taco experience and turned it into a rich, hearty soup? I started by browning beef with onions and peppers, filling the kitchen with that unmistakable, savory aroma. I stirred in my own blend of taco seasonings, a rich broth, and then came the game-changer: cream cheese. As it melted, it transformed the broth into a velvety, luscious liquid that clung to every bit of meat and vegetables. The first spoonful was a revelation. It was everything I loved about tacos—the spice, the savory meat, the cheesy richness—all in one warm, comforting bowl, with none of the carbs. It’s now a weekly staple in our house, a dish my entire family craves, and the ultimate proof that you can absolutely have your comfort food and eat it too.

The Ultimate Low-Carb Creamy Taco Soup (Keto-Friendly)

This one-pot wonder delivers all the robust flavors of your favorite tacos in a soul-warming, satisfying soup. It’s incredibly easy to make, perfect for a busy weeknight, and is destined to become a go-to in your low-carb recipe arsenal. The rich, creamy broth combined with perfectly seasoned ground beef and customizable toppings makes it a guaranteed crowd-pleaser.

The Cast of Low-Carb Ingredients

Using high-quality, full-fat ingredients is the key to creating a rich flavor and perfect creamy texture without the carbs.

• For the Soup Base:
  • Ground Beef: 2 lbs (900g). An 80/20 or 85/15 blend works best for flavor.
  • Olive Oil or Avocado Oil: 1 tablespoon.
  • Yellow Onion: 1 medium, chopped.
  • Bell Pepper: 1 medium (any color), chopped.
  • Garlic: 4 cloves, minced.
  • Diced Tomatoes with Green Chiles: 1 (10-ounce / 280g) can, undrained (like Rotel).
  • Beef or Chicken Broth: 4 cups (about 1 liter), low-sodium.
• For the Homemade Taco Seasoning (No Fillers!):
  • Chili Powder: 2 tablespoons.
  • Ground Cumin: 1 tablespoon.
  • Smoked Paprika: 2 teaspoons.
  • Garlic Powder: 1 teaspoon.
  • Onion Powder: 1 teaspoon.
  • Dried Oregano: 1 teaspoon.
  • Sea Salt: 1 ½ teaspoons.
  • Black Pepper: ½ teaspoon.
  • Red Pepper Flakes: ¼ to ½ teaspoon (optional, for heat).
• For the Creamy Finish:
  • Cream Cheese: 8 oz (225g), full-fat, cut into cubes.
  • Heavy Cream: ½ cup (120 ml) (optional, for extra richness).

Step-by-Step Instructions to Soup Perfection

This simple, straightforward process builds layers of flavor in a single pot, making both cooking and cleanup a breeze. A large Dutch oven or stockpot is ideal for this recipe.

Step 1: Brown the Meat and Vegetables

In your large Dutch oven or pot, heat the olive oil over medium-high heat. Add the chopped onion and bell pepper and sauté for 3-4 minutes until they begin to soften. Add the ground beef to the pot. Use a wooden spoon or spatula to break the meat apart and cook until it is browned all over, about 7-8 minutes. Add the minced garlic and cook for one more minute until fragrant.

Step 2: Drain and Season

Carefully drain off the excess grease from the pot. This is a crucial step to ensure your soup is rich and creamy, not greasy. Return the pot to the stove over medium heat.

Step 3: Bloom the Spices

In a small bowl, combine all the homemade taco seasoning ingredients: chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano, salt, pepper, and optional red pepper flakes. Sprinkle this seasoning mixture over the browned meat and vegetables. Stir constantly for about one minute to toast the spices and “bloom” their flavors.

Step 4: Build the Broth

Pour in the beef or chicken broth and the entire can of diced tomatoes with green chiles (with their juice). Stir everything together, scraping up any flavorful browned bits from the bottom of the pot.

Step 5: Simmer and Meld Flavors

Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for at least 20 minutes. This allows all the flavors to meld together into a rich, cohesive broth.

Step 6: The Creamy Transformation

Uncover the pot. Add the cubed cream cheese, scattering the cubes around the soup. Let the cubes sit for a couple of minutes to soften in the hot broth, then stir continuously until the cream cheese has completely melted and is fully incorporated into the soup, creating a smooth, creamy, and slightly thickened broth. If you’re using it, stir in the optional heavy cream for an extra touch of luxury.

Step 7: Taste and Serve

Taste the soup and adjust seasoning if necessary—it might need an extra pinch of salt depending on the saltiness of your broth. Ladle the hot, creamy soup into bowls and get ready for the best part: the toppings!

Nutrition Facts

This soup is designed to be high in flavor, protein, and healthy fats, while being very low in net carbohydrates.

• Servings: 8 generous servings
• Calories Per Serving: Approximately 450-550 kcal (This is an estimate and will vary based on the fat content of your beef and optional toppings).
• Net Carbs Per Serving: Approximately 6-8g (This is also an estimate. Net Carbs = Total Carbs – Fiber).

Preparation and Cooking Time

This is a fantastic meal for a weeknight, coming together in under an hour.

• Active Preparation Time: 15 minutes (chopping and browning).
• Cooking Time: 30 minutes (includes simmering).
• Total Time: Approximately 45 minutes.

How to Serve (The Toppings Bar!)

The best part of any taco experience is the toppings! Set up a “toppings bar” and let everyone customize their own bowl. This makes the meal interactive and fun for the whole family.

• Essential Toppings:
  • Shredded Cheese: A sharp cheddar, Monterey Jack, or a Mexican blend.
  • Sour Cream: A dollop of full-fat sour cream adds coolness and extra creaminess.
  • Avocado: Diced or sliced fresh avocado provides healthy fats and a buttery texture.
  • Fresh Cilantro: A sprinkle of chopped cilantro adds a burst of fresh, bright flavor.
  • Jalapeños: Sliced fresh or pickled jalapeños for those who like an extra kick of heat.
  • A Squeeze of Lime: A wedge of fresh lime, squeezed over the top just before eating, brightens up all the flavors.
  • Crushed Pork Rinds: For a low-carb crunch that mimics a tortilla chip!

My Top 5 Additional Tips for the Best Taco Soup

1. Homemade Seasoning is Best: While you can use a store-bought taco seasoning packet, making your own (as directed in the recipe) is highly recommended. It allows you to control the ingredients (no hidden sugars, starches, or MSG), adjust the salt level, and achieve a much richer, more authentic flavor.
2. The Cream Cheese Trick: For the smoothest, most lump-free soup, ensure your cream cheese is softened. You can either leave it out on the counter while the soup simmers or microwave it for 15-20 seconds. Cutting it into cubes and letting it soften in the hot broth before stirring is the key to a perfectly integrated, velvety finish.
3. Don’t Skimp on the Fat: This is a low-carb, high-fat recipe. Using full-fat cream cheese, 80/20 ground beef, and full-fat toppings is essential for both flavor and satiety. Low-fat substitutes will result in a thinner, less flavorful soup.
4. Make It Ahead for Even Better Flavor: Like many soups and stews, this creamy taco soup is even better the next day! The flavors have more time to meld and deepen. It’s a perfect recipe for meal prep. Simply cool, store in the fridge, and reheat gently on the stovetop.
5. Control the Spice Level: This recipe is easily adaptable to your family’s preference for heat. For a milder soup, omit the red pepper flakes and ensure your chili powder is mild. For a spicier soup, increase the red pepper flakes, use a hot chili powder, add a chopped jalapeño with the onions and peppers, or use a “hot” variety of Rotel.

Frequently Asked Questions (FAQ)

1. Can I make this soup in a slow cooker or Crock-Pot?
Absolutely! To make it in a slow cooker, first brown the beef with the onions, peppers, and garlic on the stovetop as directed, and drain the fat. Transfer the meat mixture to your slow cooker. Stir in the taco seasoning, broth, and Rotel. Cook on LOW for 4-6 hours or on HIGH for 2-3 hours. About 30 minutes before serving, stir in the cubed cream cheese and heavy cream until fully melted and combined.

2. How do I store and freeze this taco soup?
The soup can be stored in an airtight container in the refrigerator for up to 4 days. To freeze, let the soup cool completely. You can freeze it, but be aware that dairy-based soups can sometimes separate slightly upon reheating. To minimize this, freeze it in airtight containers or freezer bags for up to 3 months. Thaw it overnight in the refrigerator and reheat gently on the stovetop over low heat, stirring frequently, until warmed through.

3. What can I use instead of ground beef?
This soup is fantastic with other ground meats. Ground turkey or ground chicken are great leaner options. You could also use ground chorizo (remove from casings) for an extra smoky and spicy kick, but you may want to adjust the seasonings accordingly.

4. My soup seems too thin. How can I thicken it?
The cream cheese should provide a good amount of thickness. If you prefer it even thicker, you can let it simmer, uncovered, for an additional 10-15 minutes to allow some of the liquid to evaporate. Alternatively, you can mix ½ teaspoon of xanthan gum with 1 tablespoon of olive oil to form a slurry, then whisk it into the simmering soup until it thickens. Use xanthan gum sparingly as a little goes a long way.

5. Can I make this dairy-free?
Yes, you can make a dairy-free version, though the flavor and texture will be different. Use a dairy-free cream cheese substitute (like Kite Hill) and replace the heavy cream with full-fat canned coconut milk or a dairy-free “heavy cream” alternative. Ensure the coconut milk is unsweetened. The coconut will impart a subtle flavor that still works well with the taco spices.

Print