Keto Taco Soup Recipe - Creamy & Delicious - KetoConnect (2024)

Ever wondered what’s the perfect dish to enjoy with your whole family, even those who are not on keto? This is it – this keto friendly taco soup is warm, comforting and packed with healthy, low carb ingredients.

Keto Taco Soup Recipe - Creamy & Delicious - KetoConnect (1)

This easy taco soup is always on top of my list whenever I’m cooking dinner and I know we’ll have family or friends over. Top it with your favorite low carb taco soup ingredients such as avocados, diced tomatoes, onions, parsley or even cilantro.

Ready to make it in under 30 minutes? Let’s go!

Table of Contents hide

How to make the Keto Taco Soup Recipe

FAQs

More low carb, keto soup recipes

Have you tried our creamy Keto Taco Soup?

Keto Taco Soup

How to make the Keto Taco Soup Recipe

Ingredients

Ground beef

You can also use ground turkey or ground chicken if that’s what you prefer. Since we’re making a soup here, it’s important you pick really lean ground meat with as little fat as possible.

Green bell pepper

Green bell peppers are an excellent source of vitamin A, vitamin C, and potassium. They are also low in calories, so you can eat lots of them and not worry about the weight.

When it comes to carbohydrates, it’s not something you need to worry about either. They only have 3g of net carbs per 100g!

Tomato

I like to mix fresh tomatoes into my Keto Taco Soup to give it more of an authentic feel and a “bite”. If you don’t have fresh tomatoes on hand, you can simply use canned diced tomatoes and then just add less tomato sauce.

Tomato sauce

We’re adding half a cup of tomato sauce here, but as I mentioned above you can just use canned diced tomatoes and add less of the sauce.

Make sure to pick the sugar free kind since lots of grocery options are filled with sugars. Although tomatoes are fine on the keto diet, but a bit higher in carbs than other vegetables, you can still use them here since this Keto Taco Soup recipe is large enough for four people.

Onion

Onions are one of the most versatile vegetables, and they’re also a staple in many keto recipes. They’re an excellent source of vitamins C, B6 and thiamine.

They also contain phytochemicals called flavonoids, which have been shown to have antioxidant properties. Although they’re a bit higher in carbs, you can still use them in this keto soup recipe.

Garlic cloves

One of my favorite ingredients to add in any kind of dish! It’s super anti-inflammatory, great for the immune system and of course, adds a powerful and flavorful kick to any dish – especially our Keto Taco Soup.

I highly recommend you use fresh garlic cloves instead of swapping it for garlic powder. It’s still a great alternative, but there’s nothing that compares to the taste of fresh garlic cloves.

Olive oil

We use olive oil here to brown ground beef, onions and garlic cloves. You can swap it for coconut oil if you want to (although this may change the taste a bit), use tallow or butter. Any neutral-tasting fat here will be fine.

Heavy cream

We used heavy cream here to make this keto taco soup recipe more creamy and rich. Once you cook it and simmer it, it will slowly begin to thicken. If you want to make it even more hearty, just swap heavy cream for softened cream cheese.

Beef broth

You can use either beef, vegetable or chicken broth – it’s up to you. I like to use beef broth since it has more depth and is more flavorful than other broths.

You can also make your own at home, and if you have an excess – freeze it! It’s always good to have it nearby when you need it.

Taco seasoning

This Keto Taco Soup Recipe wouldn’t exist without this seasoning! Pick an organic kind of a simple taco seasoning without any sugars added. Read labels carefully and watch out for any maltitol, sucrose, plain sugar, dehydrates syrups etc.

Keto Taco Soup Recipe - Creamy & Delicious - KetoConnect (2)

Avocados

One of my favorite taco toppings hands down! Since avocados are full of healthy fats, there are several, huge health benefits of why you should be eating them.

From being beneficial for the gut health and weight loss, to reducing heart disease risk and providing your body with tons of different nutrients, avocados got it all.

Parsley

Parsley is an aromatic herb that’s used in many types of cooking. It has a distinctive flavor and aroma, so it can really enhance the taste of your dishes.

Parsley is rich in vitamin K, which plays an important role in blood clotting. It’s also a good source of vitamin C and other antioxidants that help reduce the risk of serious health conditions like diabetes, stroke, heart disease and cancer.

Lime

Lime adds a lot of flavor to anything, but I can’t imagine eating a Keto Taco Soup without it! It will give it that tangy flavor with a Mexican-inspired flare.

Grated cheese

What you use here is totally up to you! You can use cheddar cheese or Mexican cheese. I found these two work best when it comes to the taste.

I also highly recommend making your own freshly grated cheese – it’s more delicious, doesn’t have a powdered coating (!) and is much cheaper.

P.S. These garnish options are just our suggestions, but you can use any of your favorite taco toppings. As long as they’re approved on the keto diet of course!

Make it in just 7 easy steps!

This keto taco soup is easy to make, and takes around 30 minutes to make from start to finish! It’s a great recipe for the whole family, especially since it doesn’t taste like your typical keto, low carb dish.

Prepare all ingredients

I always start off with preparing all of my ingredients and pots. Take out a large pot, then peel and dice the onion, mince your garlic cloves, dice the green pepper into cubes and do the same with the tomato.Prepare all the garnishes as well – dice the avocado, tomato, slice up some lime, prepare the shredded cheese and chop all the parsley (you can also use cilantro here).

Brown beef, onion and garlic

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Heat up olive oil in a large pot over medium heat and add diced onions, minced garlic and ground beef. Brown it for about 2-3 minutes until onions are getting a little translucent and ground beef is starting to get a golden, brownish color.

Add bell pepper and seasoning

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Once ground beef is browned, add diced peppers, season with salt and pepper to taste, then add the taco seasoning and mix well until combined.

Add tomato and tomato sauce

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Next, add fresh, diced tomatoes and the tomato sauce. Cook everything for about 5 minutes and mix throughly.

Pour in liquid ingredients

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Once done, pour in heavy whipping cream (or add softened cream cheese) along with the beef broth and stir well until combined.If you’re using cream cheese, make sure it’s room temperature – otherwise, it might break up into small pieces in the soup and then it will be quite hard to fix it.

Cook

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Cook your creamy Keto Taco Soup for about 10 minutes until it begins to slightly thicken. You can additionally cook it for another 3-5 minutes, stirring constantly, if you want to make it even thicker and heartier.

Garnish and serve

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Almost done! While I love all the cooking and stirring, this is my favorite part. This easy taco soup recipe wouldn’t be a hit without all the absolutely delicious toppings.

Transfer your creamy keto taco soup to a bowl and garnish with diced avocados, lemon slices, diced tomatoes, shredded cheese and chopped parsley. Enjoy!

FAQs

Can I use cream cheese instead of heavy cream?

Yes, but keep in ming that cream cheese tastes a bit different than heavy cream and it is quite different in texture. I don’t mind the taste, but if you’ve never tried making keto taco soup before, you may want to stick with the original recipe first.

Also, if you are lactose intolerant, changing the heavy whipping cream to non-dairy alternatives such as coconut cream will completely change this dish around. It’s not a substitute you should be making.

How do I make homemade taco seasoning?

Some store-bought taco seasonings contain sugar and artificial ingredients, so if you can’t find an organic version, it might be a good idea to make it at home.

Thankfully it’s a really easy recipe. You can make your own taco seasoning mix with the following ingredients: 1 teaspoon of paprika, 1 teaspoon of oregano, 1 teaspoon of chili powder, 1/2 teaspoon each of cumin and garlic powder.

Can I freeze the keto taco soup?

You sure can! Just make sure to freeze it before you add in any dairy such as heavy cream or softened cream cheese. Very cold temperatures cause dairy to separate and it will never really taste quite the same.

Freeze your keto taco soup in an airtight container for up to 6 months and enjoy it all year long.

To reheat, simply thaw in the fridge overnight and re-heat on the stove or in a slow cooker until warmed through. Then you can add all the dairy you want to, garnish with additional sour cream, avocado slices, tomatoes and cilantro and make your keto taco soup recipe shine!

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More low carb, keto soup recipes

Still in the mood for a soup, just not the Keto Taco Soup? We’ve got three amazing recipes for you that our readers swear by.

  • Keto Broccoli Cheese Soup – while our creamy taco soup is definitely on my top 3 favorite soups list, so is this keto broccoli cheese soup. It’s full of fat, healthy ingredients and topped with delicious cheddar cheese. Make it in under 30 minutes and enjoy with only 4g of net carbs per serving!
  • Keto Butternut Squash Soup – can’t get enough of the soup cuisine? You’ll absolutely love this butternut squash soup! It’s creamy and comforting, perfect for chilly mornings or busy afternoons. To spice it up a bit, you can add cayenne pepper or hot sauce. We like our food spicy here for sure! Also, I almost forgot to mention – this soup is only 95 calories per serving!
  • Keto Egg Drop Soup – this keto recipe takes only 10 minutes to make! How cool is that?! Here you’ll get a blend of garlic, ginger and umami flavors to create this perfect Asian-inspired soup. Plus, it’s only 139 calories per serving and less than 2g of net carbs.
  • Keto Zuppa Toscana Soup – It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch of parmesan cheese at the end.

Have you tried our creamy Keto Taco Soup?

Drop a comment below if you liked it! Maybe you added green chilis to it or shredded chicken? Added your own twists? Let us know!

Keto Taco Soup Recipe - Creamy & Delicious - KetoConnect (10)

4 from 18 votes

Keto Taco Soup

This keto friendly taco soup is warm, comforting and packed with healthy, low carb ingredients.

Total Time 35 minutes minutes

Servings 4 people

Calories per serving 574kcal

Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Print Rate

Ingredients:

  • 2 tbsp olive oil
  • 1 onion medium-sized, peeled and diced
  • 3 garlic cloves minced
  • 1/2 lb ground beef
  • 1 green pepper diced into cubes
  • 1 tomato diced into cubes
  • 1/2 cup tomato sauce
  • 1 cup heavy cream
  • 1+1/2 cups beef broth
  • 2 tbsp taco seasoning
  • salt and pepper to taste
  • 1 Avocado diced, for garnish
  • Parsley for garnish
  • 1 small tomato diced
  • lime slices for garnish
  • 1/4 cup grated cheese for garnish

Instructions:

  • In a large pot over medium heat warm the olive oil and stir in the diced onion, minced garlic, and ground beef.

  • Brown the beef and onion for about 2-3 minutes.

  • Stir in the diced pepper, season with salt and pepper to taste, taco seasoning and mix until combined.

  • Add in the diced tomato, and tomato sauce and mix until combined. Cook for about 5 minutes.

  • Pour in the heavy cream and beef broth and mix until combined.

  • Cook the Keto Taco soup for about 10 minutes or until it thickens slightly.

  • Serve in serving bowls with avocado slices, lemon slices, diced tomato, shredded cheese, chopped tomato, and chopped parsley. Enjoy.

Nutrition Facts

Keto Taco Soup

Amount Per Serving

Calories 574Calories from Fat 450

% Daily Value*

Fat 50g77%

Saturated Fat 21g105%

Trans Fat 1g

Polyunsaturated Fat 3g

Monounsaturated Fat 21g

Cholesterol 113mg38%

Sodium 1645mg69%

Potassium 917mg26%

Carbohydrates 15g5%

Fiber 5g20%

Sugar 6g7%

Protein 19g38%

Vitamin A 1640IU33%

Vitamin C 40mg48%

Calcium 152mg15%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

Course:Main Dish

Cuisine:Mexican

Keyword:keto taco soup

Psst! Did you make this?Tag us on Instagram!We love seeing what you’ve made! Tag us on Instagram at @keto.connect or leave a comment & rating below.

Written by

Keto Taco Soup Recipe - Creamy & Delicious - KetoConnect (11)

Matt Gaedke

Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.

Keto Taco Soup Recipe - Creamy & Delicious - KetoConnect (2024)

FAQs

How many carbs are in low carb taco soup? ›

Low Carb Taco Soup (1 bowls) contains 10.7g total carbs, 6.1g net carbs, 29.4g fat, 40.6g protein, and 468 calories.

What kind of soup can you eat on a keto diet? ›

These cozy soup recipes are seriously indulgent, but they're all keto-friendly.
  • Low-Carb Chicken Pot Pie Soup. ...
  • Keto French Onion Soup. ...
  • Creamy Roasted Garlic and Mushroom Soup with Bacon. ...
  • One-Pot Creamy Meatball Soup. ...
  • Miso Soup with Shiitake Mushrooms and Baby Bok Choy. ...
  • Copycat Panera Keto Broccoli Cheese Soup. ...
  • Vegetable Soup.
Dec 2, 2022

Can you eat cup of soup on keto? ›

If you're new to the Keto diet or cooking in general soups are a great place to start. Don't have this or want to add a little more of that.. go for it. They're economical.

How do I thicken up my taco soup? ›

If you're looking to upgrade your taco soup into a rich, creamy meal, you could turn to tried-and-true thickeners like cream cheese, heavy cream, flour, or corn starch. But where's the fun (or flavor) in those ingredients? The next time your taco soup could use a little extra oomph, opt for refried beans instead.

Can you eat beans on keto? ›

Yes, you may include beans in a ketogenic diet. But, be cautious of their carb content. It's best to stick to low-carb options like green beans and black soybeans. Remember, it's all about portion sizes, so choose beans that have the least carb counts.

What can I eat instead of carbs in soup? ›

Keto Soup Toppers to add crunch:
  1. Keto Tortilla Strips (just cut a low-carb tortilla into strips and lightly toast)
  2. Cheese Crisps (place small mounds of shredded cheese onto a silicone baking mat, then broil until melted and slightly browned around the edges)
  3. Toasted Pretzel Bites.
  4. Green onions.
  5. Crumbled bacon.

What can I use to thicken my keto soup? ›

Use heavy cream as a keto-friendly thickening option for your soups and broths. Heavy cream has more fat than regular whole milk, so you can add it to your soup recipes without worrying about it curdling. Plus, you can whip heavy cream into what looks like whipped cream very quickly, and then add it to your soup.

How many carbs a day on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Which soup has the lowest carbs? ›

Low-carb soup recipes
  • Mushroom soup. A star rating of 4.8 out of 5. ...
  • Soup maker broccoli and stilton soup. A star rating of 4.9 out of 5. ...
  • Cauliflower soup. A star rating of 4.3 out of 5. ...
  • Celery soup. ...
  • Soup maker mushroom soup. ...
  • Soup maker carrot and coriander soup. ...
  • Leek, pea & watercress soup. ...
  • Cabbage soup.

Can I eat Campbell's chicken noodle soup on keto? ›

Is Campbell's Chicken Noodle Soup keto friendly? Campbells Chicken Noodle Soup is not keto friendly as it has 8g of carbs per serving. The serving size is 1/2 cup. That's a lot of carbs for just a half a cup.

Can I eat noodles with keto? ›

Following a ketogenic diet doesn't mean that you have to give up all your favorite foods, including pasta. There are now a variety of low carb pasta options, also known as keto noodles or low carb noodles, that allow you to enjoy your favorite dishes without guilt.

Can you cheat a little on keto? ›

If your primary goal of following a keto diet is to lose weight, the occasional cheat day or cheat meal is not going to completely wreck your progress even if it disrupts ketosis. Ketosis has potential health benefits, one of which is calorie control.

Can you add milk to soup to make it creamy? ›

Milk or Half-and-Half: This is the other magical ingredient that turns your homemade chicken noodle soup into the creamiest soup ever. Use 1 cup of whole milk or 1 cup of half-and-half. If you want to make regular (non-creamy) chicken noodle soup, replace the milk with more chicken broth.

How can I make my soup thicker and creamy? ›

6 ways to thicken soup:
  1. Blend all or part of it. If you've made a broth with chunks of vegetable in it, such as minestrone soup, then pour the soup through a sieve. ...
  2. Add cream or yogurt. ...
  3. Add flour or cornflour. ...
  4. Use a butter and flour paste. ...
  5. Blend in bread. ...
  6. Add lentils or rice. ...
  7. 5 of the best soup recipes to try next:

Why is my taco soup so watery? ›

Simmer for Longer

If you have the time, simmering your taco soup for a longer period can help to thicken it naturally. As the soup cooks, the liquid will reduce and evaporate, resulting in a thicker consistency.

How many carbs does taco soup have? ›

Nutrition Information
NutrientsAmount
Cholesterol28 mg
Sodium241 mg
Carbohydrates27 g
Dietary Fiber8 g
10 more rows

How many carbs are in Mexican tortilla soup? ›

​Calories:​ One cup of tortilla soup has 281 calories. ​Total fat​:​ One cup of tortilla soup has 18.3 grams of total fat, which includes 6.6 grams of saturated fat and 0 grams of trans fat. ​​Carbohydrates​:​ One cup of tortilla soup has 18 grams of carbs, which includes 5.1 grams of fiber and 1.4 grams of sugar.

Does tortilla soup have a lot of carbs? ›

On average, a serving contains approximately 20-30 grams of carbohydrates, primarily from vegetables, beans, and tortilla strips.

How many net carbs are in a low carb tortilla? ›

Low Carb Tortillas, Flour, Fajita Size

With only 4g net carbs, each of these tortillas is packed with 3g of protein, 24% of your recommended daily intake of fiber, and has only 45 calories. Plus, they're made with unbleached wheat flour and without GMOs or any bad stuff.

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