Healthy Taco Soup Recipe

By Erica D'Arcangelo,

  Recipes    1

taco soup

Growing up, taco night was a staple in our family. And while the classic “American tacos” with ground beef, a hard shell, cheese, sour cream, lettuce tomato and salsa are delicious, they are loaded with fat, sodium and calories that I was completely unaware of as a kid.

Over the years I have found a way to feed my taco craving in a much healthier way. Using my grandma’s taco soup recipe, I made a few healthy adaptations and ended up with a hearty and delicious taco soup recipe that’s perfect for chilly winter nights. The best thing about this taco soup is that you can stuff it with veggies and beans. You can choose between lean turkey meat or ground beef, or even have it vegetarian-style.

One important note is that many standard recipes will say to dump in a pack of taco seasoning. In our recipe we advise against this. The “low sodium” pack of this that I saw on the shelf at the local grocery store the other day had 360 mg of sodium in just 2 teaspoons. It is much healthier (and fairly simple) to make your own spice pack for the soup.

Taco Soup Recipe – DIY Spice Pack

The taco soup recipe is pretty simple. The first thing to do is get your spices ready. Mix in a bowl:

  • 1 teaspoon chili powder
  • 1 teaspoon red pepper flakes
  • 1 teaspoon black pepper
  • 1 teaspoon cumin
  • 1 teaspoon sea salt (or regular salt)
  • ½ teaspoon oregano
  • ½ teaspoon paprika

Easiest. Dinner. Ever.

After you’ve mixed your spices together, move onto prepping your meat (if you’re using any) for your soup. I recommend ground beef (lean and organic) or ground turkey. Put a little olive oil in a pan with a little garlic (fresh) and brown the meat. Gradually add your spices to the meat as you cook it, and set aside once it’s done.

Next add some olive oil and fresh garlic in a bigger soup pan or crockpot and add in the taco soup ingredients. If you’re using canned beans, use an organic and low-sodium product.

Cook for an hour and this is what you get:

taco soup taco soup cornbread muffins

You can serve with gluten-free tortilla chips. The last time I made this, I paired the soup with delicious home made gluten-free, no-refined-sugar cornbread muffins.

You can also add in vegetables to this dish. Some common add-ins are:

  • Fresh zucchini (peeled and chopped)
  • Celery
  • Avocado (as a topper)
  • Carrots (peeled and chopped)
  • Kidney beans

Taco Soup Recipe

 Cook Time: 1 hrs

 Servings: 12-16


1 pack (3 cups) of organic frozen or fresh corn
1 green pepper (chopped)
¼ teaspoon fresh garlic
½ teaspoon of olive oil
1 lb of lean ground beef (organic) or ground turkey (for non-vegetarian)
1 can organic tomato soup
1 can organic diced tomato
1 can organic tomato sauce
1 can organic black beans
1 can organic pinto beans


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