Keto Taco Soup has every bit as much flavor as a traditional taco, but serves it up in a warm and comforting bowl that’s so easy to make. Toss in some ground beef or chicken, and you have a rich and smoky base that gets its warm deep flavor from spices like cumin, chili powder and paprika. Cream cheese, heavy cream and shredded cheese all contribute to its really creamy texture with fresh toppings like avocado, jalapeños and sour cream lightening and heating things up.
Unlike classic taco soup, which has beans and corn that up the carb count, this version lowers the carbs by incorporating vegetables such as bell peppers, zucchini or cauliflower. The result is a hearty, high-protein meal that’s both filling and bang on with those keto macros.
The soup comes together in no time, often less than 30 minutes, making it one of my favorite weeknight dinners. It’s also really flexible; you can go spicier, cheesier, or hearty with more protein. And it keeps well in the fridge for meal prep.
Keto taco soup is satisfying and tasty, and a great way to experience Tex-Mex in a bowl! It’s comfort food with some heat, and proof that you don’t need tortillas to enjoy all the best flavors of taco night.
Keto Taco Soup
Ingredients
Equipment
Method
- Add olive oil to soup pot heat until shimmering. Stir in ground beef and salt and cook 6–8 minutes or until browned. Drain excess fat if needed
- Stir in onion and garlic; sauté 3 minutes or until softened
- Add taco seasoning and mix, making sure the beef is evenly covered
- Add broth and tomatoes. Simmer for 15 minutes for flavors to mix
- Turn the heat to low, add the cream cheese and stir until melted in, stir in the heavy cream, the cheddar and Monterey Jack. Stir until smooth
- Toss in salt, pepper, or your extra taco seasoning
- Divide soup among serving bowls, topping with desired toppings
Notes
Flavour Profile of Keto Taco Soup
- Savory & Meaty Base
- With ground beef (or chicken/turkey), the soup has a hearty, comforting base.
- The meat is seasoned with taco flavor, so it is full of flavor and taste.
- Spiced & Bold
- Chili powder, cumin, paprika, oregano, and garlic are what give tacos their classic flavor.
- The heat level of the spice can be regulated to achieve mild and smoky, moderate and subtle, or spicy and hot, depending on the peppers or spice combinations used.
- Creamy & Cheesy Notes
- Cream cheese, heavy cream, and shredded cheddar give the broth a silky, rich, slightly tangy consistency.
- It’s creamy with just the right amount of spice.
- Fresh & Bright Accents
- Tomatoes, peppers, and onions confer natural sweetness and acidity.
- Squirts of lime juice, optional, or a sprinkle of cilantro, add a fresh hit at the end.
- Texture & Mouthfeel
- A thick creamy broth filled with seasoned meat, ripe veggies, and tender broth.
- Toppings like avocado, cheese, or jalapeños really amp up the flavor and add some great texture.
Keto Taco Soup Nutrition and Calories
| Nutrient | Amount per Serving |
| Calories | ~300–350 kcal |
| Total Fat | 24–27 g |
| – Saturated Fat | 12–14 g |
| Protein | 18–20 g |
| Total Carbohydrates | 7 g |
| – Dietary Fiber | 2 g |
| Net Carbs | 5 g |
| Sugar | 2–3 g (from veggies & cream) |
| Cholesterol | ~80–90 mg |
| Sodium | ~650–750 mg |
Common Mistakes & How to Fix Them
- Cream cheese not melting: Soften the cream cheese and add or cube it, and stir slowly at a low heat so that lumps are not formed.
- Soup that is too watery: Simmer can be left to boil for 1015 minutes or add some heavy cream or shredded cheese to thicken.
- Crush the spices: Add additional sour cream (or avocado) to cool down.
- Too dry: To provide a flavour balance, add a pinch of salt, lime juice or even more taco seasoning.
Easy Keto Taco Soup
- Honestly, it’s one of those soups you throw together when you don’t feel like cooking.
- Brown some beef, and the rest is just dumping things in a pot.
- The cream cheese melts down and makes it taste way richer than it should.
- A little taco seasoning makes the whole kitchen smell amazing.
- Tomatoes and green chiles give it a tiny kick without adding carbs.
- I usually toss in some peppers or zucchini because why not.
- It reheats great, so leftovers are kind of a bonus.
- Add cheese or avocado on top and it’s ridiculously good.
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FAQs
Q1. Is taco soup keto-friendly?
A1. Yes! This keto taco soup recipe has no beans, no corn, and no flour thickeners. Filled with ground (or chicken), heavy cream, cream cheese, broth, and low-carb veggies, it’s sure to fill you up with no sugar crash.
Q2. How many carbohydrates are in keto taco soup?
A2. Typically, it contains around 5 to 7 net carbs per serving, depending on the toppings and ingredients.
Q3. What meat works best?
A3. Most recipes call for ground beef, but the sky’s the limit: Consider ground turkey, chicken, or pork for variety, or even a combination.
Q4. How do you thicken keto taco soup if not using flour?
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- I pair cream cheese with heavy cream, and they both naturally thicken the soup.
- Some recipes bulk them up with shredded cheese.
- A little sprinkle of xanthan gum is fine too, if you like it thicker.
Q5. What are some veggies I can throw in that are keto-friendly
-
- Bell peppers
- Zucchini
- Cauliflower rice
- Spinach or kale
- Diced tomatoes (in moderation and no sugar added)
Q6. What are the ingredients in keto taco soup?
A6. It’s basically ground beef, some broth, cream cheese, taco seasoning, and a few low-carb veggies tossed in. Super simple.
Q7. Does taco soup have a lot of carbs?
A7. The regular stuff can, but the keto version skips beans and corn, so it’s way lower.
Q8. What soup is good for a keto diet?
A8. Anything brothy or creamy with meat and low-carb veggies — basically soups without pasta, potatoes, or beans.
Q9. Is there anything keto friendly at Taco Bell?
A9. Yeah, you can get one of their bowls or just order tacos without the shells.
Hi, I’m Candice Knauer!
I’m passionate about creating delicious, healthy meals that make the keto lifestyle simple and enjoyable. What started as my personal journey into low-carb cooking has grown into a collection of recipes that I love sharing with others who want to feel their best while still enjoying great food.