This keto taco soup is built around ground beef or turkey, black soybeans and a can of diced tomatoes with green chilies, seasoned with taco seasoning and cumin. It goes from the first bit of chopping to the table in 20 minutes: 5 minutes of prep and 15 of cooking. The recipe makes 4 servings, and the card lists 7 grams of carbohydrates per serving.
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The toppings do a lot of the work. Cheddar melts into the hot soup, avocado and sour cream cool it down, and cilantro finishes the bowl.
What Goes in the Pot
Exact amounts are in the recipe card at the end. This is what each ingredient does.
- Ground beef or turkey (1 pound): the base of the soup and its main source of protein. Shredded chicken or ground pork also work.
- Onion (1 medium) and garlic (2 cloves): cooked in the pot after the meat to add depth.
- Diced tomatoes with green chilies (one 14.5 ounce can): they bring spice and acidity at the same time.
- Black soybeans (one 15 ounce can, drained and rinsed): a low-carb replacement for ordinary beans that still adds texture and body.
- Beef broth (1 cup): the liquid for the soup.
- Taco seasoning (1 tablespoon) and cumin (1 teaspoon): the Mexican flavor. Add salt and pepper to taste.
- Toppings: shredded cheddar (1 cup), a diced avocado, sour cream (1/4 cup) and fresh cilantro, which is optional.
How the Soup Comes Together
Brown the meat in a large pot over medium heat for about 5 to 7 minutes, until it is fully cooked. Drain off the excess fat if there is a lot of it. Add the onion and garlic and cook for about 3 minutes, until the onion is translucent.
Stir in the tomatoes, black soybeans, broth, taco seasoning, cumin, salt and pepper. Bring it to a simmer and cook for about 10 minutes, stirring now and then. Ladle it into bowls while it is hot and add the toppings.
Chop the onion and garlic and measure the spices before you turn on the stove. With everything lined up, the cooking goes quickly. Pre-chopped onion and garlic save even more time.
Adjusting It
- Heat: add diced jalapeños, a splash of hot sauce, more taco seasoning or a pinch of cayenne. For a milder soup, use less taco seasoning.
- Meatless: leave out the meat and use extra black soybeans or vegetables such as bell peppers, zucchini or cauliflower.
- Creamier: stir in a few ounces of cream cheese during the last few minutes of cooking for a thicker, smoother soup.
- Other proteins: shredded chicken, ground pork or a plant-based protein replace the beef.
- No black soybeans: diced zucchini adds texture in their place. The carb count will change.
What to Serve With It
A side salad of mixed greens, diced avocado and olive oil dressing is light next to the soup. Cauliflower rice, steamed or sautéed, is a low-carb side that suits the spices. Sparkling water with a splash of lime juice keeps the meal carb-free on the drink side.
Equipment
A large pot or Dutch oven is the main thing, since it cooks evenly and holds a simmer well. Beyond that you need a cutting board, a knife, measuring cups and spoons and a ladle for serving.
Nutrition per Serving
One serving has approximately 350 calories, 22 grams of fat (10 grams saturated), 7 grams of carbohydrates, 2 grams of fiber, 2 grams of sugar and 30 grams of protein. The sodium varies with the brand of broth and taco seasoning.
FAQ
Can I make it ahead of time?
Yes. Make it a day ahead and let it sit in the refrigerator overnight, then reheat it on the stove.
How should leftovers be stored?
Let the soup cool completely, then move it to an airtight container. It keeps in the refrigerator for up to 3 days.
Can I freeze it?
Yes. Cool it completely, pack it in freezer-safe containers and freeze for up to a month. Thaw it in the refrigerator overnight and reheat it on the stove.
What can replace the black soybeans?
Diced zucchini adds texture if you cannot find them. The carb count will change.
Is it good for meal prep?
Yes. Portion it into individual containers for lunches or dinners through the week.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
20-minute Keto Taco Soup: A Quick, Delicious Meal!
Ingredients
Instructions
In a large pot over medium heat, brown the ground beef or turkey until fully cooked, about 5-7 minutes. Drain excess fat if necessary.
Add the diced onion and minced garlic to the pot, cooking until the onion is translucent, about 3 minutes.
Stir in the diced tomatoes, black soybeans, beef broth, taco seasoning, cumin, salt, and pepper. Bring the mixture to a simmer.
Let the soup simmer for about 10 minutes, stirring occasionally.
Serve hot, topped with shredded cheddar cheese, diced avocado, sour cream, and fresh cilantro if desired.
Notes
For a spicier version, add diced jalapeños or a splash of hot sauce.
You can also substitute the ground meat with shredded chicken or keep it vegetarian by using extra beans and vegetables.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 350 calories |
| Sugar Content | 2g |
| Sodium Content | varies |
| Fat Content | 22g |
| Saturated Fat Content | 10g |
| Unsaturated Fat Content | varies |
| Trans Fat Content | 0g |
| Carbohydrate Content | 7g |
| Fiber Content | 2g |
| Protein Content | 30g |
| Cholesterol Content | varies |