Keto Taco Soup Recipe – A Hearty, Low-Carb Bowl of Comfort

If you’re following the keto diet, there are probably days when you crave something that’s rich, comforting, and—let’s be honest—full of flavor. Enter: Keto Taco Soup. This delicious and low-carb soup brings together everything you love about tacos, but with a twist that keeps it keto-friendly. It’s loaded with seasoned ground beef, creamy cheese, and just enough veggies to keep things interesting, all simmered in a spicy broth. It’s one of those dishes you can make ahead, reheat for easy meals, and adjust depending on how hungry you are or what’s in your fridge. It’s not just soup—it’s a fiesta in a bowl.

Why You’ll Love Keto Taco Soup

Taco soup ticks all the boxes. It’s:

  • Low-carb and keto-friendly: You get all the taco flavors without the carbs from tortillas or beans.
  • Quick and easy: With simple ingredients, you can throw this together in under 30 minutes.
  • Customizable: Adjust the level of spice, change up the meats, or make it dairy-free if you like.
  • Meal-prep approved: It stores well in the fridge and even freezes like a dream.

Let’s walk through the recipe step-by-step, and I’ll toss in some tips along the way to make sure your soup turns out perfectly every time.

Ingredients You’ll Need for Keto Taco Soup

One of the best things about this soup is that most of the ingredients are pantry staples—nothing fancy, just good stuff that brings the flavor. Here’s the lineup:

  • 1 lb ground beef (80/20 or higher fat content, since we want that extra fat on keto)
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 small bell pepper, diced (green is classic, but any color will work)
  • 2 tablespoons taco seasoning (I’ll show you how to make your own, or you can use store-bought—just watch for added sugars)
  • 4 oz cream cheese, softened
  • 2 cups beef broth (chicken broth works too, but beef adds depth)
  • 1 can diced tomatoes with green chilies (check labels for sugar—Rotel is a good brand)
  • 1/2 cup heavy cream
  • 1 cup shredded cheddar cheese (for stirring in)
  • Salt and pepper, to taste
  • Optional toppings: sour cream, avocado slices, cilantro, jalapeños, shredded lettuce, and more cheese (because why not?)

Make Your Own Keto Taco Seasoning

Store-bought taco seasoning mixes often hide sugar and unnecessary carbs. Make your own, and you’ll know exactly what’s going into your soup. Here’s a quick recipe:

  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cayenne pepper (optional if you like a kick)
  • 1/4 teaspoon dried oregano
  • Salt and pepper to taste

Mix these spices in a jar, shake it up, and you’ve got a quick taco seasoning blend that’s keto-friendly. This will be enough for about 2-3 batches of soup, so stash the rest for your next taco night.

Step-by-Step: How to Make Keto Taco Soup

1. Brown the Beef

Grab a large pot or Dutch oven and heat it over medium heat. Add your ground beef, breaking it up with a wooden spoon as it browns. We want nice, crumbly pieces, not huge clumps. This should take about 5-7 minutes.

Once the beef is browned and cooked through, drain off any excess grease—but not all of it! That fat adds flavor and keeps the soup hearty.

2. Cook the Veggies

Toss in your diced onion and bell pepper. These will soften in the fat left from the beef, soaking up all the good flavors. Sauté for about 3-4 minutes, stirring occasionally, until the onions are translucent and the peppers are just starting to soften.

Now, add the minced garlic and stir for another 30 seconds. You’ll know it’s ready when that fragrant garlic smell hits you.

3. Season It Up

Sprinkle your homemade taco seasoning (or a store-bought mix, if you’re going that route) over the beef and veggies. Stir well so everything gets evenly coated with the spices. Cook for about 1-2 minutes to let the seasoning really cling to the beef.

4. Add the Broth and Tomatoes

Pour in the beef broth and stir in the can of diced tomatoes with green chilies. Scrape up any browned bits stuck to the bottom of the pot—those are packed with flavor.

Bring the mixture to a simmer, then lower the heat. Let it bubble gently for 10 minutes to allow the flavors to meld together.

5. Make It Creamy

Now for the good stuff: Stir in the softened cream cheese and heavy cream. The cream cheese might take a minute to fully melt into the soup, so give it some time. Stir occasionally until the soup is creamy and smooth.

6. Cheese, Please

At this point, you’re probably thinking, “Can we add cheese yet?” Yes, we can! Stir in about 1 cup of shredded cheddar cheese, letting it melt into the soup. It’ll give the broth a rich, cheesy texture that’s irresistible.

7. Taste and Adjust

This is your chance to taste the soup and adjust the seasoning. Need more salt? A little extra taco seasoning? Go for it. If you want it spicier, add a dash of hot sauce or a few sliced jalapeños.

Serving Suggestions for Keto Taco Soup

This soup is filling all on its own, but you can dress it up with some killer toppings. Here are a few keto-friendly ideas:

  • Sour cream: A dollop adds a nice tang and helps cool down the spice if needed.
  • Avocado slices: Adds healthy fats and creamy texture.
  • Cilantro: Freshens up the dish and gives it that taco authenticity.
  • Shredded lettuce: If you like a bit of crunch in your soup, a handful of lettuce can mimic that taco feel.
  • Jalapeños: Fresh or pickled, depending on how spicy you like it.
  • More cheese: Always more cheese. A sprinkle of shredded cheddar, Monterey Jack, or even some crumbled queso fresco works.

This soup also pairs great with keto tortilla chips or cheese crisps for dipping.

Meal Prep and Storage Tips

Keto Taco Soup is a meal-prepper’s dream. You can double the recipe and freeze portions for future meals or just enjoy it throughout the week.

To store:

Let the soup cool completely before transferring it to an airtight container. It’ll keep in the fridge for 4-5 days.

To freeze:

Portion the soup into freezer-safe containers or bags. Lay the bags flat to save space. It’ll keep for up to 3 months in the freezer. When you’re ready to eat, just thaw the soup overnight in the fridge, or if you’re in a hurry, use the defrost setting on your microwave.

To reheat:

When reheating from the fridge or freezer, be gentle. Use medium heat on the stovetop or microwave in bursts, stirring frequently to ensure the soup stays creamy and doesn’t separate. You might want to add a splash of beef broth or water when reheating, especially if the soup thickened up too much in the fridge.

Customizing Your Keto Taco Soup

One of the best things about this recipe is how flexible it is. You can tweak it to suit your taste buds, pantry items, or dietary needs without breaking a sweat.

Protein Options:

  • Ground chicken or turkey: Want to switch it up from beef? Ground turkey or chicken works great, especially if you prefer leaner meats. Just keep in mind that you might need to add a little extra fat (like olive oil or butter) to match the richness of beef.
  • Shredded chicken: Got leftover chicken? Shred it and toss it in instead of ground beef for a fun variation.
  • Sausage: If you want to spice things up even more, swap the beef for spicy ground pork sausage. Just make sure it’s a no-carb option to keep things keto-friendly.

Dairy-Free:

If dairy isn’t your friend but you still want a creamy soup, you can replace the cream cheese with coconut cream and use a dairy-free shredded cheese or nutritional yeast for that cheesy flavor. It won’t be quite the same, but it’ll still be rich and delicious.

Vegetable Add-ins:

While most veggies are packed with carbs, there are still some keto-friendly options you can throw in if you want to bulk up your soup.

  • Zucchini: Diced zucchini cooks up quickly and absorbs the flavors of the broth without adding many carbs.
  • Cauliflower rice: This makes the soup heartier and can even give you a “rice-like” texture, perfect for mimicking the feel of taco soup with rice.
  • Spinach: A handful of spinach stirred in at the end adds some extra nutrients and color.

Nutritional Info (Per Serving)

Here’s a rough estimate of the nutritional breakdown for this Keto Taco Soup, assuming a 6-serving batch:

  • Calories: 350-400
  • Fat: 30g
  • Protein: 18g
  • Carbs: 6g (Net Carbs: 5g)
  • Fiber: 1g

Keep in mind these numbers can vary based on the specific ingredients and brands you use, so it’s always a good idea to check the packaging if you’re counting macros.

Conclusion

There’s something undeniably satisfying about a warm bowl of Keto Taco Soup. It’s got all the comforting flavors of taco night, but without the carbs that usually come with it. Whether you’re meal-prepping for the week, cooking up a quick dinner, or freezing some for later, this soup hits the spot.

Not only is it packed with rich flavors from the taco seasoning and beef, but the creamy texture from the cheese and cream takes it over the top. And with the ability to customize it with different meats, veggies, and toppings, you’ll never get bored.

Make a big batch, load it up with your favorite toppings, and enjoy the kind of comfort food that keeps you full, satisfied, and on track with your keto lifestyle. And who knows? It might just become one of those recipes that ends up in your regular rotation—you know, the one your family starts requesting week after week.

Bonus Tip: Turn It Into a Full Keto Taco Night

If you really want to go all out and create a taco-themed meal, pair this soup with some keto-friendly tortillas or cheese taco shells. You can also whip up a quick keto guacamole or some cabbage slaw on the side for extra crunch and flavor.

With a few simple tweaks, taco night can be a keto feast everyone will love. Enjoy

Frequently Asked Questions (FAQs)

Can I make this in a slow cooker?

Absolutely! Brown the beef, onion, and peppers on the stovetop first, then transfer everything to your slow cooker. Add the broth, tomatoes, and seasoning, and let it cook on low for 4-6 hours. Stir in the cream cheese, heavy cream, and shredded cheese during the last 30 minutes of cooking.

How many carbs are in Keto Taco Soup?

This recipe is pretty low-carb by nature. Depending on the specific ingredients and toppings you use, each serving typically has 5-7 grams of net carbs. Make sure to check labels, especially for things like taco seasoning and canned tomatoes, which can sometimes have hidden sugars.

Can I freeze Keto Taco Soup with cream cheese in it?

Yes, but just know that cream-based soups can sometimes separate when thawed. To fix this, just give the soup a good stir when reheating, and consider adding a bit more cream or broth if needed. The texture may not be exactly the same, but it’ll still taste amazing.

Can I make this soup spicier?

For sure! You can amp up the spice by adding extra cayenne pepper to the seasoning, stirring in chopped jalapeños, or drizzling in some hot sauce. If you’re cooking for a crowd, serve with a bottle of hot sauce on the side so everyone can adjust the heat to their liking.

Print

Easy Keto Taco Soup Recipe For You!

This Keto Taco Soup is a creamy, low-carb dish packed with ground beef, cheese, and spices. Perfect for anyone on the keto diet, it’s easy to make, customizable with your favorite toppings, and ready in just 30 minutes. Warm, hearty, and full of taco flavor, it’s a satisfying meal that you can meal prep or freeze for later!

  • Author: Jane Summerfield
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mexican-inspired

Ingredients

Scale
  • 1 lb ground beef
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 small bell pepper, diced
  • 2 tbsp taco seasoning
  • 4 oz cream cheese, softened
  • 2 cups beef broth
  • 1 can (10 oz) diced tomatoes with green chilies (Rotel works well)
  • 1/2 cup heavy cream
  • 1 cup shredded cheddar cheese
  • Salt and pepper to taste
  • Optional toppings: sour cream, avocado, cilantro, jalapeños, shredded lettuce, extra cheese

Instructions

  • Heat a large pot over medium heat and brown the ground beef, breaking it apart as it cooks. Drain excess grease, but leave a little for flavor.
  • Add chopped onion and bell pepper, cooking until softened, about 4 minutes. Stir in minced garlic and cook for another 30 seconds.
  • Sprinkle taco seasoning over the beef and veggies, stirring to coat. Cook for another 2 minutes.
  • Pour in beef broth and add the can of diced tomatoes with chilies. Simmer for 10 minutes.
  • Stir in softened cream cheese and heavy cream, mixing until the soup is creamy and smooth.
  • Add shredded cheddar cheese, stirring until melted. Taste, and season with salt and pepper as needed.
  • Serve with your favorite toppings like sour cream, avocado, or extra cheese.

Notes

  • Adjust spice levels by adding jalapeños or hot sauce if you like it extra spicy.
  • For a thicker soup, let it simmer a little longer, or add a sprinkle of xanthan gum.
  • This soup freezes well. Store in airtight containers for up to 3 months.

Nutrition

  • Serving Size: 1 cup (approximately)
  • Calories: 400
  • Sugar: 3g
  • Sodium: 900mg
  • Fat: 34g
  • Saturated Fat: 17g
  • Unsaturated Fat: 13g
  • Trans Fat: 0g
  • Carbohydrates: 6g
  • Fiber: 1g
  • Protein: 20g
  • Cholesterol: 110mg

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