Creamy Keto Taco Soup Recipe [Low Carbs]

Keto Taco Soup is a savory and flavorful dish that combines the essence of Mexican cuisine with keto-friendly ingredients. It features a rich broth filled with seasoned ground beef or turkey, onions, garlic, diced tomatoes with green chilies, and a touch of cream cheese for creaminess. Topped with optional garnishes like shredded cheese, avocado, sour cream, and cilantro, this soup offers a satisfying and delicious meal that’s easy to prepare and enjoy.

This soup aligns well with a keto diet due to its low-carbohydrate content and high-fat ingredients. The use of ground meat, vegetables, and broth keeps the carb count low, while the addition of cream cheese provides healthy fats. This combination helps maintain ketosis, a metabolic state where the body burns fat for fuel, making Keto Taco Soup a great option for those following a ketogenic eating plan.

Keto Taco Soup Recipe

Ingredients

1. Ground Beef or Turkey:

• Use 1 pound (450g) of lean ground beef or turkey for a hearty base in the soup. Ground turkey is a leaner option for those watching their fat intake.

2. Onion and Garlic:

• 1 medium-sized onion, chopped, adds savory flavor and texture to the soup.
• 2 cloves of garlic, minced, enhance the aromatic profile and overall taste.

3. Diced Tomatoes and Green Chilies:

• 1 can (10 ounces/283g) of diced tomatoes with green chilies, undrained, provides a tangy and slightly spicy element to the soup.

4. Beef or Chicken Broth:

• Use 4 cups (946ml) of beef or chicken broth as the liquid base for the soup. Opt for low-sodium versions if preferred.

5. Taco Seasoning Mix:

• Incorporate 2 tablespoons (30g) of taco seasoning mix, either store-bought or homemade, for authentic Mexican flavors. Adjust the amount to suit your spice preferences.

6. Cream Cheese:

• Add 4 ounces (113g) of softened cream cheese to the soup for a creamy and indulgent texture. Ensure the cream cheese is at room temperature for easy blending.

7. Optional Toppings:

• Shredded Cheese: Sprinkle with your choice of shredded cheese, such as cheddar or Monterey Jack, for added richness.
• Avocado: Sliced avocado adds a creamy and nutritious element to the soup, rich in healthy fats.
• Sour Cream: A dollop of sour cream on top provides a cool contrast and tangy flavor.
• Cilantro: Fresh chopped cilantro adds brightness and freshness as a garnish, enhancing the overall presentation and taste of the soup.

These ingredients come together to create a flavorful and satisfying Keto Taco Soup, with optional toppings allowing for customization according to personal taste preferences. Adjust quantities as needed based on serving size and desired flavor intensity.

Instructions

1. Browning the Meat and Sautéing Onions:

1. Heat a large soup pot or Dutch oven over medium heat.
2. Add the ground beef or turkey to the pot and break it apart with a spoon or spatula.
3. Cook the meat, stirring occasionally, until it is browned and no longer pink.
4. Remove any excess fat from the pot, if desired.
5. Add the chopped onions to the pot and sauté them with the meat until they are softened and translucent.

2. Adding Garlic and Seasoning:

1. Once the onions are cooked, add the minced garlic to the pot.
2. Stir the garlic into the meat and onions, cooking for about 1 minute until fragrant.
3. Sprinkle the taco seasoning mix evenly over the meat mixture in the pot.
4. Stir well to coat the meat and onions with the seasoning, allowing the flavors to meld together.

3. Incorporating Diced Tomatoes, Chilies, and Broth:

1. Pour the can of diced tomatoes with green chilies (undrained) into the pot.
2. Add the beef or chicken broth to the pot, stirring everything together.
3. Bring the soup to a gentle boil, then reduce the heat to low to maintain a simmer.

4. Simmering the Soup to Meld Flavors:

1. Let the soup simmer uncovered for about 10-15 minutes, stirring occasionally.
2. This simmering time allows the flavors of the ingredients to blend and develop, creating a deliciously rich and flavorful broth.

5. Stirring in Cream Cheese for Creaminess:

1. After the soup has simmered and the flavors have melded, add the softened cream cheese to the pot.
2. Stir the cream cheese into the soup until it is fully melted and incorporated, creating a creamy and luxurious texture.
3. Continue to simmer the soup for a few more minutes, stirring occasionally, to ensure the cream cheese is well blended and the soup is heated through.
4. Once the cream cheese is fully incorporated and the soup is heated to your liking, it’s ready to serve. Ladle the Keto Taco Soup into bowls and garnish with optional toppings like shredded cheese, avocado, sour cream, and fresh cilantro for a delicious and satisfying meal. Adjust seasoning and thickness as desired before serving.

These instructions guide you through the process of creating a delicious and comforting Keto Taco Soup. By browning the meat and sautéing onions first, you build a flavorful base for the soup. Adding garlic and taco seasoning enhances the aroma and infuses the dish with Mexican-inspired spices. Incorporating diced tomatoes, chilies, and broth brings depth to the soup, while simmering allows the flavors to meld beautifully. Stirring in cream cheese at the end adds a creamy richness, completing this satisfying and keto-friendly meal. These steps ensure a well-balanced and flavorful soup that’s perfect for any occasion.

Keto Taco Soup is a hearty and flavorful dish that’s perfect for those following a ketogenic lifestyle. This soup takes classic taco flavors and transforms them into a comforting and satisfying meal that’s low in carbs and high in fats, making it ideal for keto dieters.

The base of Keto Taco Soup typically includes lean ground beef or turkey cooked with onions and garlic until tender and fragrant. A blend of spices like taco seasoning mix adds depth and complexity to the dish, giving it that signature Mexican-inspired taste.

Keto Taco Soup Nutrition Info

Here’s an approximate nutrition table for Keto Taco Soup per serving (assuming 4 servings):

Nutrient	Amount Per Serving
Calories	400-500 calories
Total Fat	28-35g
Saturated Fat	12-15g
Cholesterol	80-100mg
Sodium	800-1000mg
Total Carbohydrates	8-10g
Dietary Fiber	2-3g
Sugars	3-4g
Protein	25-30g

Please note that these values are approximate and can vary based on the specific ingredients used and portion sizes. Adjustments may be needed based on your dietary needs and preferences.

Here’s the nutrition information consolidated table for Keto Taco Soup:

Ingredient	Serving Size	Calories (kcal)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Sodium (mg)	Total Carbohydrates (g)	Dietary Fiber (g)	Sugars (g)	Protein (g)
Ground Beef (lean)	1 pound (450g)	800-1000	60-80	20-30	200-250	200-300	0	0	0	70-80
Onion	1 medium	40-50	0-1	0	0	5-10	10-12	2-3	6-8	1
Garlic	2 cloves	10-20	0	0	0	0-1	2-3	0	0	0.5-1
Diced Tomatoes with Green Chilies	10 ounces (283g)	50-70	0-1	0	0	250-350	10-12	2-3	6-8	1-2
Beef or Chicken Broth	4 cups (946ml)	20-40	0-1	0	0	800-1000	2-4	0-1	0-1	2-3
Taco Seasoning Mix	2 tablespoons	20-30	0-1	0	0	400-600	4-6	1-2	1-2	0-1
Cream Cheese	4 ounces (113g)	320-360	30-35	18-20	90-100	250-300	4-6	0	3-4	4-5

These values are approximate and can vary based on factors like brand, specific product used, and variations in ingredients. Adjustments may be needed depending on your dietary requirements and portion sizes.

Tips for Best Results 🍽

Here are some tips for achieving the best results when making Keto Taco Soup:

1. Choose Lean Meat: Opt for lean ground beef or turkey to reduce the overall fat content of the soup. This helps keep the dish lighter while still providing ample protein.
2. Sautée Onions Well: Take your time to sauté the onions until they are translucent and slightly caramelized. This enhances their sweetness and adds depth of flavor to the soup.
3. Use Fresh Garlic: Whenever possible, use fresh garlic instead of pre-minced garlic for a more robust and aromatic flavor profile.
4. Adjust Seasoning: Taste the soup after adding the taco seasoning mix and adjust the seasoning as needed. You can add more seasoning for a bolder flavor or adjust the spice level to suit your preference.
5. Simmer for Flavor: Allow the soup to simmer for the recommended time to allow the flavors to meld together. This enhances the overall taste and richness of the dish.
6. Soften Cream Cheese: Ensure that the cream cheese is softened at room temperature before adding it to the soup. This makes it easier to incorporate and results in a smoother, creamier texture.
7. Garnish Thoughtfully: Choose your optional toppings wisely to complement the flavors of the soup. Fresh cilantro, avocado slices, and a dollop of sour cream can elevate the presentation and taste of the dish.
8. Store and Reheat Properly: If you have leftovers, store them in an airtight container in the refrigerator. Reheat gently on the stove or in the microwave, adding a splash of broth if needed to adjust the consistency.

By following these tips, you can enhance the flavors and overall enjoyment of your Keto Taco Soup, ensuring a delicious and satisfying meal every time.

Delicious Topping Ideas

Here are some delicious topping ideas to elevate your Keto Taco Soup:

1. Shredded Cheese:

Sprinkle a generous amount of shredded cheddar, Monterey Jack, or a Mexican blend cheese on top of the soup. The melted cheese adds creaminess and a savory kick.

2. Avocado Slices:

Add creamy slices of ripe avocado to the soup. Avocado not only provides healthy fats but also adds a buttery texture and a fresh flavor.

3. Sour Cream:

A dollop of sour cream adds a tangy and creamy element to the soup. It balances out the richness and complements the spicy flavors.

4. Fresh Cilantro:

Chopped fresh cilantro adds a pop of freshness and a vibrant herbaceous flavor. It enhances the overall presentation and adds a burst of color.

5. Sliced Jalapeños:

For an extra kick of heat, add some thinly sliced jalapeños on top. This adds a spicy element that pairs well with the creamy soup base.

6. Crushed Pork Rinds:

For a crunchy texture and added protein, sprinkle crushed pork rinds on top of the soup. They mimic the crunch of traditional taco shells without the carbs.

7. Lime Wedges:

Serve the soup with lime wedges on the side. Squeezing fresh lime juice over the soup just before eating adds a bright citrusy flavor that enhances the overall taste.

8. Green Onions:

Finely chopped green onions make a flavorful and colorful garnish. They add a mild onion flavor and a visual appeal to the soup.

Feel free to mix and match these toppings based on your preferences to create a personalized and delicious bowl of Keto Taco Soup.

FAQ

How many carbs are in Kato taco soup?

The number of carbs in Keto Taco Soup can vary based on the specific ingredients and portion sizes used in the recipe. However, here’s an estimate of the carb content in Keto Taco Soup per serving:

• Total Carbohydrates: Approximately 8-10 grams per serving

These carbs primarily come from ingredients like onions, tomatoes, and any additional vegetables used in the soup, as well as small amounts from the taco seasoning mix and other flavorings. Keep in mind that the carb count can vary based on factors like the brand of ingredients and any modifications made to the recipe.

Is Keto Taco Soup suitable for vegetarians?

The traditional version of Keto Taco Soup, which typically includes ground beef or turkey as the main protein source, is not suitable for vegetarians. However, it can be modified to be vegetarian-friendly by using plant-based alternatives.

To make a vegetarian Keto Taco Soup, you can substitute the ground beef or turkey with vegetarian options such as textured vegetable protein (TVP), plant-based ground “meat” substitutes (like Beyond Meat or Impossible Foods), or a mix of diced tofu and mushrooms for a meaty texture. Ensure that the taco seasoning mix and broth used are also vegetarian-friendly, as some commercial brands may contain animal-derived ingredients.

By making these substitutions, you can enjoy a delicious and satisfying vegetarian version of Keto Taco Soup that aligns with your dietary preferences.

Can I use pre-made taco seasoning mix for Keto Taco Soup?

Yes, you can use pre-made taco seasoning mix for Keto Taco Soup. It’s a convenient option that adds all the necessary spices and flavors to the soup without the need to measure individual spices. However, there are a few things to keep in mind:

1. Check the Ingredients: Some pre-made taco seasoning mixes may contain added sugars, starches, or anti-caking agents. If you’re following a strict keto diet, choose a seasoning mix that is low in carbs and doesn’t contain unnecessary fillers.
2. Adjust to Taste: Pre-made seasoning mixes can vary in flavor intensity. Taste the soup after adding the seasoning mix and adjust the amount according to your preference. You can always add more seasoning for a bolder flavor or dilute it with additional broth if it’s too strong.
3. Consider Homemade Seasoning: If you prefer more control over the ingredients and want to avoid any hidden additives, you can make your own taco seasoning mix at home using a blend of spices like chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and pepper.

Overall, using pre-made taco seasoning mix can be a time-saving option for Keto Taco Soup, but it’s essential to choose a mix that aligns with your dietary goals and preferences.

Can I freeze Keto Taco Soup?

Yes, you can freeze Keto Taco Soup for future use. Freezing the soup is a convenient way to have a ready-made meal on hand for busy days or when you need a quick and satisfying keto-friendly option. Here’s how you can freeze Keto Taco Soup:

1. Cool the Soup: Allow the soup to cool completely before freezing. This helps maintain the quality and prevents ice crystals from forming.
2. Choose Freezer-Safe Containers: Use freezer-safe containers or resealable freezer bags to store the soup. Make sure the containers are airtight to prevent freezer burn.
3. Label and Date: Label the containers with the name of the soup and the date it was prepared. This makes it easier to keep track of storage times and ensures you use the soup within a reasonable period.
4. Portion Control: Consider portioning the soup into individual servings before freezing. This allows you to thaw and reheat only the amount you need, reducing waste.
5. Freeze Properly: Place the containers or bags of soup in the freezer, making sure they are stored flat to maximize space and prevent leaks. Leave some room for expansion as the soup freezes.
6. Thaw and Reheat: When ready to eat, thaw the frozen Keto Taco Soup in the refrigerator overnight. Once thawed, reheat the soup gently on the stove over medium heat or in the microwave, stirring occasionally until heated through.
7. Check for Quality: After thawing and reheating, check the consistency and flavor of the soup. You may need to adjust the seasoning or add a splash of broth to achieve the desired consistency.

By following these steps, you can freeze Keto Taco Soup successfully and enjoy a delicious and convenient meal whenever you need it.

Can I make Keto Taco Soup in a slow cooker or Instant Pot?

Yes, you can make Keto Taco Soup in a slow cooker or Instant Pot for added convenience. Both appliances can help simplify the cooking process and allow the flavors to meld together beautifully. Here’s how you can make Keto Taco Soup using a slow cooker or Instant Pot:

Slow Cooker Method:

1. Brown the Meat: In a skillet, brown the ground beef or turkey until fully cooked. Drain any excess fat.
2. Combine Ingredients: Transfer the cooked meat to the slow cooker. Add chopped onions, minced garlic, diced tomatoes with green chilies (undrained), beef or chicken broth, and taco seasoning mix to the slow cooker. Stir to combine.
3. Cook Slowly: Cover the slow cooker and cook the soup on low heat for 6-8 hours or on high heat for 3-4 hours. This slow cooking process allows the flavors to develop and meld together.
4. Add Cream Cheese: About 30 minutes before serving, stir in softened cream cheese until fully melted and incorporated into the soup.
5. Adjust Seasoning: Taste the soup and adjust the seasoning if needed. You can add more taco seasoning mix or other spices to suit your taste preferences.
6. Serve: Once the cream cheese is fully melted and the soup is heated through, ladle the Keto Taco Soup into bowls. Serve hot with optional toppings like shredded cheese, avocado, sour cream, and fresh cilantro.

Instant Pot Method:

1. Sautée Ingredients: Set the Instant Pot to “Sauté” mode. Brown the ground beef or turkey in the Instant Pot until fully cooked. Drain any excess fat if necessary.
2. Add Ingredients: Add chopped onions, minced garlic, diced tomatoes with green chilies (undrained), beef or chicken broth, and taco seasoning mix to the Instant Pot. Stir well to combine.
3. Pressure Cook: Close the lid and set the Instant Pot to “Manual” or “Pressure Cook” mode. Cook on high pressure for 8-10 minutes.
4. Natural Release: Allow the Instant Pot to naturally release pressure for 10-15 minutes. Then, carefully perform a quick pressure release to release any remaining pressure.
5. Add Cream Cheese: Stir in softened cream cheese until fully melted and incorporated into the soup.
6. Adjust Seasoning: Taste the soup and adjust the seasoning as needed.
7. Serve: Ladle the Keto Taco Soup into bowls and serve hot with optional toppings.

Both methods result in a delicious and flavorful Keto Taco Soup, so you can choose the one that best fits your schedule and cooking preferences.