Keto Taco Soup Recipe: The Perfect Low Carb Comfort Food

How to Make Taco Soup Keto?

Comfort foods are described as endearing and evoke feelings of warmth, comfort, and nostalgia in a person. However, when one considers a low-carb or ketogenic diet, one does not have many options for comfort foods that fit these food patterns.

That’s where keto taco soup comes in: a delicious, savory recipe not only meets the stringent requirements of a keto diet but also offers the comforting, rich flavors we all crave. This taco soup combines the zesty taste of tacos with the cozy feel of warm soup—the perfect low-carb comfort food.

Through this blog, we shall take you through selecting just the right ingredients to master the cooking process of the perfect keto taco soup. Join us as we look into how this comforting dish can be brought to your kitchen table, ensuring that you do not ever need to compromise flavor for health.

Delicious bowl of chicken taco soup garnished with avocado with sides of chili peppers, sour cream, and tortillas.
Delicious bowl of chicken taco soup garnished with avocado with sides of chili peppers, sour cream, and tortillas.

Table of Contents:

What is Keto Taco Soup?

Slow cooker chicken taco soup topped with fresh cilantro and avocado.
Slow cooker chicken taco soup topped with fresh cilantro and avocado.

This taco soup is a delightful, low-carb bowl filled with all the flavors of good tacos in a comforting, hearty soup. Being keto-friendly means it has a high-fat, moderate-protein, moderate-protein, and very low-carbohydrate soup.

Key Features of Keto Taco Soup

  • Low-Carb Ingredients: Common ingredients used in this recipe include ground beef or turkey, low-carb vegetables such as bell peppers and onions, and keto-friendly seasonings such as cumin, chili powder, and garlic.
  • Chock Full of Fat: To remain faithful to the keto lifestyle, Keto Taco Soup uses a healthy fat in the base, such as avocado or coconut oil, and toppings that also add richness and flavor, such as sour cream, cheese or avocado.
  • Flavorful and Customizable: Like traditional tacos, Keto Taco Soup can be made according to everybody’s preference. The spice level can be changed, additional or different vegetables can be included, and other meats can be chosen based on individual preferences.
  • Fast and Simple to Make: This soup is known for being easy and quick to prepare. It requires browning meat, sautéing veggies, broth, seasonings, and simmering to let the flavors mix.
  • Nutrient-Dense: Not only low in carbs and high in fats, Keto Taco Soup can become nutrient-dense based on the ingredients being used. It often provides a good source of protein, essential vitamins from vegetables, and healthy fats that will benefit a ketogenic lifestyle.

Why Keto Taco Soup?

  • Satisfies Cravings: For those who miss their taco flavors while on a keto diet, this soup is a satisfying alternative.
  • Supports Keto Goals: It supports the metabolic state of ketosis, in which the body uses fat stores rather than carbohydrates as a source of energy.
  • Family-Friendly and Versatile: The Keto Taco Soup recipe is versatile. It can be enjoyed by oneself and shared with all family members, whether following the keto plan or not.

Ingredients Needed

Taco bar tables scene with a variety of ingredients.
Taco bar tables scene with a variety of ingredients.

Making a delicious and satisfying keto taco soup starts with gathering the right ingredients. This soup is low in carbs and packed with flavor and nutrients. Here are the ingredients you’ll need:

  1. Ground Beef is the base of our soup, providing rich flavor and protein. For a healthier option, opt for grass-fed beef.
  2. Bell Peppers: Adds a sweet and crunchy texture to the soup. You can use any color, but a mix of red, green, and yellow peppers can add visual appeal.
  3. Onion: A staple in many soups, onions add depth and a subtle sweetness to the dish.
  4. Garlic: Fresh minced garlic gives the soup a wonderful aroma and enhances the overall flavor.
  5. Diced Tomatoes: Choose a can of diced tomatoes without added sugar. Fire-roasted tomatoes can add a smoky depth to the soup.
  6. Beef Broth: Provides a rich, savory base for the soup. Look for a low-sodium option to control the saltiness of your dish.
  7. Cream Cheese: Adds a creamy texture and a slight tanginess that complements the spicy flavors.
  8. Cheddar Cheese: Shredded cheese melts beautifully into the soup, adding a comforting, cheesy flavor.
  9. Heavy Cream: Enhances the soup’s creaminess without adding too many carbs.
  10. Taco Seasoning: For authentic taco flavor, use low-carb taco seasoning. You can also blend it with chili powder, cumin, paprika, oregano, and cayenne.
  11. Green Chiles: Adds a mild heat and unique flavor to the soup. You can adjust the amount based on your heat preference.
  12. Cilantro: Fresh cilantro adds freshness and a touch of herbaceous flavor to the soup.
  13. Avocado: Optional but highly recommended as a topping. Avocado adds a creamy texture and healthy fats.
  14. Lime: Fresh lime juice can brighten the flavors and add a zesty kick.
  15. Salt and pepper are essential for taste when seasoning.

Gather these ingredients, and you’ll be well on your way to creating a hearty and flavorful keto taco soup perfect for any meal. For an extra special touch, enjoy it topped with a dollop of sour cream, a sprinkle of cheese, and some freshly chopped cilantro!

Step-by-Step Recipe Instructions

Mexican chorizo sausage taco soup with pinto black and kidney beans.
Mexican chorizo sausage taco soup with pinto black and kidney beans.

Creating a delicious keto taco soup is easy when you follow these step-by-step instructions. From preparing the ingredients to the final touches, here’s how to make a flavorful and satisfying soup.

Preparing the Ingredients

  1. Gather Ingredients: Ensure you have ready all the ingredients listed in the previous section.
  2. Chop Vegetables: Dice the bell peppers and onion. Mince the garlic.
  3. Measure Spices and Seasonings: Have your taco seasoning, salt, and pepper measured and ready to go.
  4. Prepare the Broth: Have your beef broth or chicken broth on hand.

Cooking the Protein

  1. Heat a Large Pot: Place a large pot or Dutch oven over medium-high heat.
  2. Cook Ground Beef: Add the ground beef to the pot and cook until browned. Break up the meat with a spoon as it cooks.
  3. Drain Excess Fat: Once browned, drain any excess fat from the pot to keep the soup from becoming too greasy.

Sautéing the Vegetables

  1. Add Onion and Garlic: Add the chopped onion and minced garlic to the pot with the ground beef. Sauté until the onions are translucent and the garlic is fragrant about 3-4 minutes.
  2. Incorporate Bell Peppers: Add the diced bell peppers to the pot. Sauté for another 5 minutes until they begin to soften.

Adding Spices and Seasonings

  1. Taco Seasoning: Sprinkle the taco seasoning over the meat and vegetable mixture. Stir well to ensure everything is evenly coated.
  2. Green Chiles: Add the green chiles to the pot and stir to combine.

Combining All Ingredients in a Pot

  1. Diced Tomatoes and Beef Broth: Pour the diced tomatoes (including the juice) and the beef broth. Stir to combine all ingredients.
  2. Cream Cheese and Heavy Cream: Add the cream cheese and heavy cream in small chunks. Stir continuously until the cream cheese is fully melted and integrated into the soup.

Simmering to Perfection

  1. Bring to a Boil: Increase the heat and bring the soup to a gentle boil.
  2. Reduce Heat and Simmer: Once boiling, reduce the heat to low. Let the soup simmer for about 20-30 minutes, allowing the flavors to meld together. Stir occasionally to prevent sticking.

Final Touches and Serving Suggestions

  1. Check Seasoning: Taste the soup and add salt and pepper as needed.
  2. Shredded Cheddar Cheese: Stir in the shredded cheese until melted and well combined.
  3. Garnish and Serve: Ladle the soup into bowls and garnish with fresh cilantro, a slice of avocado, a dollop of sour cream, and a squeeze of fresh lime juice for extra flavor.

Serve your keto taco soup hot and enjoy it with family and friends. For a complete meal, this soup pairs well with a side of keto-friendly tortilla chips or a simple green salad. Happy cooking!

Nutritional Information

Mexican soup with chili con carne and tacos.
Mexican soup with chili con carne and tacos.

Understanding the nutritional content of your keto taco soup is crucial for maintaining your low-carb diet. Here’s a detailed breakdown of the nutritional facts per serving:

Nutritional Facts (Per Serving)

  • Calories: 350-400 kcal
  • Total Fat: 28-32g
    • Saturated Fat: 15-18g
    • Monounsaturated Fat: 8-10g
    • Polyunsaturated Fat: 2-3g
  • Cholesterol: 90-110mg
  • Sodium: 800-1000mg
  • Total Carbohydrates: 6-8g
    • Dietary Fiber: 2-3g
    • Sugars: 3-4g
  • Protein: 20-25g

Detailed Nutrient Analysis

  • Ground Beef: A good source of protein and fat. It provides essential amino acids, iron, zinc, and B vitamins.
  • Bell Peppers: Low in carbs and rich in vitamins A and C, potassium, and fiber.
  • Onion and Garlic Offer small amounts of carbs but are packed with antioxidants and beneficial compounds.
  • Diced Tomatoes Provide vitamins C and K, potassium, and folate. Opt for versions without added sugar to keep carbs low.
  • Beef Broth: Adds flavor without significant carbs. Choose low sodium to manage salt intake.
  • Cream Cheese: Adds creaminess and fat, with minimal carbs.
  • Cheddar Cheese: Provides calcium, fat, and protein.
  • Heavy Cream: Adds rich texture and fat without many carbs.
  • Taco Seasoning: Avoid pre-packaged versions, as they can contain added sugars. Making your seasoning mix ensures control over carb content.
  • Green Chiles: Low in carbs, adding flavor and a bit of heat.
  • Cilantro: Adds negligible calories and carbs but enhances flavor.
  • Avocado: Rich in healthy fats, fiber, and vitamins E, K, and B6. It also provides potassium.

Tips and Tricks for the Best Keto Taco Soup

These simple tips and tricks can make creating a delicious keto taco soup even easier and more enjoyable. Plus, we’ll explore different methods for cooking it, including using a crock pot for added convenience.

A wooden bowl of Mexican chorizo sausage taco soup with pinto black and kidney beans.
A wooden bowl of Mexican chorizo sausage taco soup with pinto black and kidney beans.

Tips and Tricks

  1. Fresh Ingredients: Use the freshest vegetables and high-quality meats for the best flavor.
  2. Homemade Taco Seasoning: Mix your taco seasoning to avoid added sugars and control the spice level.
  3. Brown Meat Well: Browning the ground beef properly enhances the soup’s flavor.
  4. Balance Creaminess: Adjust the cream cheese and heavy cream for the perfect texture.
  5. Toppings Matter: Top with fresh avocado, cilantro, and a squeeze of lime for added flavor and texture.
  6. Adjust Spices: You can customize the spice level by adding more or less chili powder or green chiles, depending on your preference.
  7. Consistency Control: Add more beef broth if the soup is too thick. If it is too thin, let it simmer uncovered to reduce.

Different Ways to Cook Keto Taco Soup

1. Stovetop Method

  • Step 1: Brown the ground beef in a large pot.
  • Step 2: Add onions, garlic, bell peppers, and sauté until soft.
  • Step 3: Stir in taco seasoning, diced tomatoes, and green chiles.
  • Step 4: Add beef broth, cream cheese, and heavy cream.
  • Step 5: Bring to a boil, then simmer for 20-30 minutes.
  • Step 6: Add shredded cheese, stir until melted, and serve.

2. Crock Pot Method

  • Step 1: Brown the ground beef in a skillet, then transfer to the crock pot.
  • Step 2: Add all remaining ingredients (except cheese) to the crock pot.
  • Step 3: Cook on low for 6-8 hours or high for 3-4 hours.
  • Step 4: About 30 minutes before serving, stir in shredded cheese until melted.
  • Step 5: Serve hot with your favorite toppings.

3. Instant Pot Method

  • Step 1: Use the sauté function to brown the ground beef directly in the Instant Pot.
  • Step 2: Add onions, garlic, bell peppers, and sauté until soft.
  • Step 3: Stir in taco seasoning, diced tomatoes, green chiles, and beef broth.
  • Step 4: Lock the lid and set it to high pressure for 10 minutes.
  • Step 5: Quick release the pressure, then stir in cream cheese, heavy cream, and shredded cheese until melted.
  • Step 6: Serve with your favorite toppings.

4. Slow Cooker Method

  • Step 1: Brown the ground beef in a skillet, then transfer to the slow cooker.
  • Step 2: Add all remaining ingredients (except cheese) to the slow cooker.
  • Step 3: Cook on low for 6-8 hours or high for 3-4 hours.
  • Step 4: About 30 minutes before serving, stir in shredded cheese until melted.
  • Step 5: Serve hot with your favorite toppings.

Frequently Asked Questions

Can I Freeze Keto Taco Soup?

Yes, you can freeze keto taco soup! Here’s how:

  1. Cool Completely: Let the soup cool completely before freezing.
  2. Portion It Out: Divide the soup into individual or family-sized portions.
  3. Use Airtight Containers: Place the portions in airtight containers or heavy-duty freezer bags.
  4. Label and Date: Label the containers with the date to track how long they’ve been frozen.
  5. Freeze: Store the containers in the freezer for up to 3 months.

To Reheat: Thaw the soup in the refrigerator overnight and reheat on the stovetop or microwave until hot.

How Long Does it Last in the Refrigerator?

Keto taco soup lasts about 3-5 days in the refrigerator. For the best quality and safety:

  1. Store Properly: Transfer the soup to an airtight container.
  2. Refrigerate Promptly: Place the container in the refrigerator within two hours of cooking.

To Reheat: Reheat on the stovetop or in the microwave until heated through.

A tasty bowl of spicy chicken taco soup in an orange bowl with tortilla chips.
A tasty bowl of spicy chicken taco soup in an orange bowl with tortilla chips.

Can I Make it in Advance?

Yes, you can make keto taco soup in advance! The next day, it often tastes even better as the flavors have more time to meld together. Here’s how to do it:

  1. Prepare as Usual: Follow the recipe instructions to cook the soup.
  2. Cool and Store: Let the soup cool, transfer it to an airtight container, and store it in the refrigerator.
  3. Reheat When Needed: Reheat the soup on the stovetop or microwave when ready to eat.

Make-Ahead Tip: If you know you’ll be short on time, you can also prep all the ingredients the day before and cook the soup when ready. Chop the vegetables, measure the spices, and have everything ready.

Final Thoughts

This Keto Taco Soup recipe is a delicious and satisfying option for anyone following a low-carb diet. Its rich and savory flavors, simplicity, and quick preparation make it a go-to meal for busy days or cozy nights.

It’s filled with a nice mix of proteins, healthy fats, and various vegetables, all of which will make you whole and feed your body the best to support overall health.

Homemade chicken taco soup in a rustic pot.
Homemade chicken taco soup in a rustic pot.

Whether new to keto or a seasoned pro, this soup will surely become a favorite in your culinary repertoire. Enjoy the warmth and comfort of a hearty taco soup without compromising your dietary goals. Happy cooking and even happier eating!