This low carb taco soup is everything you love about taco night in one cozy, creamy bowl: seasoned ground beef, sweet bell pepper and tomato simmered in a spiced broth with a little cream cheese for richness. It's ready in about 35 minutes, has around 24g of protein and just 6g net carbs per serving, and it's hearty enough to call dinner.
This post may contain affiliate links.
I first made this soup with a long, chilly walk in mind, the kind where you come home with cold hands and want something warm waiting for you. It's still my go-to when the weather turns. Regular taco soup often leans on beans, corn and tortilla strips, so I kept all the flavor and left those out. Onion powder stands in for a chopped onion, and the tomato is kept to a modest amount so the carbs stay low without the soup tasting like it's missing anything.
Because it's built on a full pound of ground beef, it's a filling, protein-packed meal that keeps everyone at the table happy, low carb or not. Pile on your favorite toppings and it feels like a treat.
Key Ingredients & Substitutions
- Ground beef. I use 80/20 or 85/15 for flavor. Brown it well and drain the fat so the soup isn't greasy. Ground turkey, ground chicken or even ground pork all work the same way.
- Bell pepper. One small pepper adds sweetness and color. I like orange, but red, yellow or green are all fine. Green has the fewest carbs if you're counting closely.
- Canned tomato sauce. An 8 oz can gives body and that classic taco flavor. Check the label and pick one with no added sugar.
- Mexican seasoning. My homemade Mexican seasoning blend is a quick mix of paprika, cumin and oregano. A store-bought taco seasoning works too, but many contain sugar or starch, so read the ingredients first.
- Cream cheese. This is what makes the soup creamy and helps it thicken without flour. Use full-fat cream cheese and let it soften so it melts smoothly.
- Beef broth. Regular beef broth is fine. For extra protein and a richer body, use beef bone broth such as Kettle & Fire beef bone broth. My post on the low carb benefits of bone broth explains why I keep it in the pantry.
- Onion powder and garlic. Onion powder gives you onion flavor with far fewer carbs than a whole chopped onion. Fresh garlic is best, but ½ teaspoon garlic powder works in a pinch.
Helpful Tips
Brown the beef properly. Give the beef a few minutes in the hot pan before you start breaking it up so it gets some color. Those browned bits are where a lot of the flavor comes from. Then drain the fat. It's the one step you really shouldn't skip, or the soup ends up with a layer of oil on top.
Toast the spices. Let the seasoning, tomato sauce and pepper cook with the beef for a couple of minutes before the liquid goes in. Warming the spices in the pan wakes them up and makes the whole pot taste deeper.
Melt the cream cheese before adding the broth. Cube it and stir it into the beef mixture until it has melted into the sauce. Adding it to the hot, thick base first means it blends in smoothly instead of leaving little white flecks floating in the broth.
Thickening low carb soup. This soup thickens as it simmers, so the easiest fix for a thin soup is simply to cook it uncovered for a few more minutes. If you want it thicker still, there are a few good low carb soup thickeners: stir in another ounce or two of cream cheese, add a handful of shredded cheese at the end, or whisk ¼ teaspoon of xanthan gum into a few tablespoons of broth and stir it in. Go slowly with xanthan gum, because a little goes a long way and too much turns soup slimy. Blending a cup of steamed cauliflower into the broth also adds body without flour.
Season at the end. Broth, tomato sauce and seasoning blends all vary in salt, so taste the soup once it has thickened and then add salt, pepper and hot sauce. It's much easier to add than to take away.
Toppings
Toppings are half the fun of taco soup, so set out a few bowls and let everyone build their own. These are our favorites:
- Avocado slices or cubes, or a spoonful of chunky guacamole
- Sour cream or plain Greek yogurt
- Shredded cheddar, Monterey Jack or a Mexican cheese blend
- Fresh cilantro leaves
- Sliced jalapeños, fresh or pickled
- Finely chopped red onion or sliced green onions
- Lime wedges for squeezing over the top
- Crumbled low carb tortilla chips or pork rinds for crunch
Keep in mind that toppings aren't included in the nutrition on the recipe card, so add them to your count if you're tracking.
Variations
- Slow cooker taco soup. Brown and drain the beef on the stove first, then add everything except the cream cheese to the slow cooker. Cook on low for 4-6 hours or high for 2-3 hours. Stir in the softened cream cheese for the last 20-30 minutes, until melted.
- Instant Pot taco soup. Use the saute setting to brown the beef, drain the fat, then add the pepper, garlic, tomato sauce, seasoning and broth. Seal and cook on high pressure for 8 minutes, then let the pressure release naturally for 10 minutes. Switch back to saute, stir in the cream cheese and simmer for a few minutes to thicken.
- Extra protein. Swap the regular broth for bone broth, or use 1 ½ pounds of beef instead of one. Both bump up the protein per bowl.
- Chicken taco soup. Use shredded rotisserie chicken in place of the beef and chicken broth instead of beef broth.
- Spicy taco soup. Add a chopped jalapeño with the bell pepper, a pinch of cayenne with the seasoning, or a few dashes of hot sauce at the end.
- Dairy free. Leave out the cream cheese and stir in a few tablespoons of full-fat coconut cream instead. The soup will be a little thinner, so let it simmer a few extra minutes.
Serving Ideas
This soup is a full meal on its own, especially with a generous pile of toppings. For a heartier dinner, serve it with a wedge of low carb cornbread with bacon or a few cheese crisps for dipping.
A simple green salad with lime dressing, some sliced cucumbers, or a plate of crunchy raw veggies with sour cream dip all go nicely on the side. It's also great for a casual taco night: put the soup in the middle of the table with all the toppings and let everyone help themselves.
Storing & Freezing
Let leftovers cool, then store them in an airtight container in the fridge for up to 4 days. The soup thickens as it sits, so add a splash of broth or water when you reheat it on the stove over medium-low heat or in the microwave. Keep the toppings separate and add them fresh.
Taco soup freezes well for up to 3 months. Freeze it in single portions so you have quick lunches ready to go. The cream cheese can look a little grainy after thawing, but a good stir while reheating brings it back together. Thaw overnight in the fridge, then warm it gently on the stove, stirring often, until piping hot.
Frequently Asked Questions
How many carbs are in taco soup?
Traditional taco soup made with beans, corn and tortilla strips can easily run 20-30g of carbs or more per bowl. This low carb version skips all three and has about 9g total carbs and 3g fiber per serving, which works out to 6g net carbs before toppings. That's low enough for most keto plans.
How do you thicken taco soup without beans or flour?
Simmer it uncovered so some of the liquid cooks off, and let the cream cheese do the work. If you need it thicker, stir in more cream cheese or shredded cheese, blend in a little steamed cauliflower, or whisk a small pinch of xanthan gum into some broth and add it slowly. All of these keep the carbs low.
Is taco soup good for meal prep?
Yes. It reheats beautifully and tastes even better the next day once the flavors have had time to blend. Portion it into containers for lunches, and pack the toppings separately so the avocado and cilantro stay fresh.
More Low Carb Soups
If you loved this soup, here are a few more cozy bowls to try:
📖 Recipe
Low Carb Taco Soup
Ingredients
Step-by-Step Instructions
- Heat the olive oil in a large saucepan or Dutch oven over medium heat. Add the ground beef and cook for 6-8 minutes, breaking it up with a spoon, until it is completely browned. Drain off the excess fat (don't skip this or the finished soup will be greasy).
- While the beef is cooking, finely chop the bell pepper and mince the garlic.
- Add the bell pepper, garlic, tomato sauce, onion powder and Mexican seasoning to the pan. Stir well and cook for 2-3 minutes, then add the cream cheese and stir until it melts into the sauce.
- Pour in the beef broth and bring to a boil. Reduce the heat to low and simmer uncovered for 10-15 minutes, stirring now and then, until the soup has thickened to your liking.
- Taste and season with salt, pepper and a splash of hot sauce if you like. Ladle into bowls and add your favorite toppings (see notes).
Nutrition
Notes
- Avocado slices or cubes
- Sour cream
- Fresh cilantro leaves
- Jalapeño slices
- Shredded cheese
- Finely chopped or sliced red onion
- Sliced green onions
- Lime wedges
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
Comments
No Comments