Low Carb Keto Taco Soup Recipe - My PCOS Kitchen (2024)

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This is the ultimate low carb keto taco soup recipe you'll ever make! It's loaded with the best low carb taco ingredients, is super creamy and cheesy! Ready in less than 30 minutes, this keto soup can be made on the stove top, Instant Pot or crock pot! Dairy free option also available.

Low Carb Keto Taco Soup Recipe - My PCOS Kitchen (1)

The Best Cheesy Taco Soup

This keto friendly taco soup is definitely my favourite soup recipe on the blog! I love tacos and anything that tastes Mexican and this was like eating all the good stuff in one place!

Load it up with the best low carb toppings and lots of cheese, and you'll get the ultimate keto soup! It's thick, creamy and super cheesy, you won't want to share a single bite.

The kids will love this recipe and will be asking for more! You can serve it as is on it's own as it's quite filling, or you can serve it as an appetizer. I love to serve them with my broccoli cheese muffins and dip a piece in the soup!

Taco Soup Ingredients

The traditional taco soup ingredients are usually taco ground beef, tomatoes, beans, corn with other vegetables. To make a low carb taco soup, I've opted to use low carb ingredients.

In this taco soup recipe, you'll find ground beef cooked in homemade keto taco seasoning, onions, mushrooms, tomatoes, chicken bouillon, heavy cream and cheddar cheese.

You can also add bell peppers, zucchini, olives, okra or hot peppers inside the soup. For meat, you have the option to use either ground beef, ground pork, ground chicken, pulled pork, pulled beef or pulled chicken.

Taco Soup Toppings

Now you can go all out with the toppings you choose to add to your keto taco soup. Here are some of my favourite low carb toppings to add.

  • Shredded Cheese
  • Parmesan
  • Diced Tomatoes
  • Olives
  • Avocado
  • Sour Cream
  • Cilantro
  • Parlsey
  • Keto Croutons
  • Low Carb Chips
  • Jalapeno Peppers
  • Lime or Lemon Slices

Low Carb Keto Taco Soup Recipe - My PCOS Kitchen (2)

Taco Soup Broth

For this taco soup, I decided to use some chicken broth as that's what I had on hand, but you could definitely use beef broth or vegetable broth. If you have some keto bone broth on hand, even better!

I added some heavy cream in there to make it thicker and creamier.

Dairy Free Taco Soup

If you'd like to make a paleo taco soup without any dairy, you'll want to leave the cream cheese and cheddar cheese out and use almond milk or coconut milk instead of the heavy cream.

What to Serve with Taco Soup

This keto taco soup recipe is actually pretty filling so you'll want to serve this next to something light. It would go really well with a bit of salad like this chicken fajita salad.

If your taco soup is more of an appetizer, you'll want to serve it with some either some keto tacos, taco rice, low-carb almond flour tortillas, or keto fish tacos.

For more traditional options, here are a few healthy low carb sides you can serve it with.

  • Keto Mexican Rice: Make it with cauliflower rice!
  • Low Carb Cornbread
  • Low Carb Chips
  • Low Carb Buns

You can also try making more ground beef recipes using this handy ground beef stir fry recipes list.

How to Make Keto Taco Soup

This low carb taco soup with cream cheese is so easy to make and it'll be ready in less than 30 minutes! You can make it on the stove top, in a slow cooker or in an Instant Pot.

Stove Top Taco Taco Soup

To make a stovetop taco soup, you'll need a large pot big enough to fit around 3 litres/3.1 quarts of water.

You'll first want to brown some onions and garlic in a little bit of oil and then add your ground beef.

Once the meat is mostly cooked through, you'll add the keto taco seasoning with the mushrooms. If you want to add any other vegetables, feel free to do so here.

Low Carb Keto Taco Soup Recipe - My PCOS Kitchen (3)

Once all the meat is browned and the mushrooms are cooked, you'll want to add in your cream cheese. Mix it all together until completely melted.

Pro Tip: Make sure that the entire block of cream cheese is completely melted before adding the rest of the ingredients or else you'll have chunks of cream cheese in the soup.

Add the canned tomatoes and chicken broth. You can use fresh tomatoes if you prefer. Let it come to a boil for a good 10 minutes.

Turn off the heat and add the cheddar cheese in small batches mixing the cheese as you put it in. You want to make sure that it melts completely and doesn't just clump together.

Once all of the cheese is melted, add salt to taste and the soup is done!

Low Carb Keto Taco Soup Recipe - My PCOS Kitchen (4)

Crock Pot Keto Taco Soup

For the crock pot taco soup, you'll want to brown the beef beforehand. Once the ground beef is cooked through, just add all of the ingredients to the crockpot and cook on low for 6-7 hours or on high for 2.5-3 hours.

After that, you'll only need to mix everything with a spoon and the slow cooker taco soup will be done!

Instant Pot Taco Soup

If you'd like to use your Instant Pot, you'll brown the onions, garlic and meat in the Instant Pot on sautee. You'll then add the rest of the ingredients and mix well together.

Close the lid, put it on manual and select 6 minutes. Let it come to pressure, cook the 6 minutes and then let the pot sit for 15 minutes. Do a quick release, taste the soup and add salt if needed.

Can I make this keto taco soup dairy free?

Yes, just replace the heavy cream for almond milk, cashew milk, hazelnut milk or coconut milk. Leave out the cream cheese. Skip the cheddar cheese. You could also add a bit of nutritional yeast to give it a bit of a cheesy flavor.

Can I use a different broth?

Yes, you can use any kind of broth. Use chicken, beef or vegetable. You can also use homemade bone broth.

How many carbs are in this taco soup recipe?

This taco soup without beans has 5.69g net carbs, whereas a taco soup with beans has about 50g carbs per serving.

This queso keto taco soup recipe has the following nutrition:

  • 420 calories
  • 21.84g protein
  • 33.6g fat
  • 5.69g net carbs

Can I replace the cream cheese with something else?

I recommend using a spreadable type of cheese so something like mascarpone cheese would also work really well.

I don't want to make my own taco seasoning. Is there a store-bought version?

I've personally never found a store-bought version that didn't include sugar or other additives. The closest one that I know of that has the lowest carb count, 1g carb per serving, is the one from Trader's Joe.

How to Store Taco Soup

This cheesy taco soup can simply be stored in Tupperware containers or it can be frozen. If you'd like to freeze it, just wait until it's completely cooled down before freezing it.

To thaw, you can microwave it a few minutes or you can melt it in a small pot on the stove top.

Low Carb Keto Taco Soup Recipe - My PCOS Kitchen (5)

Other Keto Soup Recipes to Try

If you loved this cheesy taco soup, then you'll definitely want to try more keto soup recipes! Check out these amazing recipes.

  • Keto Cauliflower Soup: This is an extra creamy cauliflower soup loaded with bacon and cheese!
  • Low Carb Zuppa Toscana: A low carb version of the super popular Olive Garden original. This uses turnips and kale instead of potatoes.

Other Keto Taco Recipes to Try

  • Keto Taco Pie: This crustless pie has all of your favorite taco ingredients all in one dish!
  • Taco Spaghetti Squash: A baked spaghetti squash filled with healthy taco ingredients! Plus, it's all dairy free!

Final Tips & Substitutions

Before making this healthy recipe for keto taco soup, make sure to read the following tips, questions and answer and possible substitutions.

  • Make sure that the cream cheese is completely melted and perfectly mixed with the ground beef before adding the tomatoes and chicken broth. This will ensure that you don't have chunks of cream cheese in your taco soup.
  • Make sure to turn off the heat before adding the cheddar cheese in. When the heat is turned on, cheddar cheese tends to clump together and it's harder to mix together.
  • Instead of chicken broth, you can use beef broth or vegetable broth.
  • Instead of ground beef, you can use ground pork, ground chicken, pulled pork, pulled beef, or pulled chicken.
  • Instead of canned tomatoes, you can use fresh tomatoes.

Recipe Card

Low Carb Keto Taco Soup Recipe - My PCOS Kitchen (6)

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4.84 from 6 votes

Low Carb Keto Taco Soup Recipe

A super creamy, cheesy and delicious taco soup topped with your favorite toppings!

Course Appetizer, Dinner, Lunch, Main Course

Cuisine American, Mexican

Keyword cheesy taco soup, crock pot taco soup, instant pot taco soup, keto taco soup, taco soup, taco soup recipe

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Total Time 18 minutes minutes

Servings 8 people

NET Carbs 5.69g

calories 420kcal

Protein 21.84g

Fat 33.6g

Cook Ashley

Ingredients

  • 2 tbsp avocado oil
  • ½ onion
  • 4 cloves garlic
  • 1 lb (450 g) ground beef (or ground pork, ground chicken)
  • 4 tbsp taco seasoning
  • 10 white mushrooms (1 package)
  • 8 oz (256 g) cream cheese (1 block of Philadelphia Cream Cheese)
  • 3 cups (400 g) diced tomatoes (1 can)
  • 6 cups (1500 ml) chicken broth
  • 1.5 tsp salt
  • ½ tsp black pepper
  • ½ cup (120 ml) heavy cream
  • 1 cup (120 g) cheddar cheese

Instructions

  • Dice the onion, mince the garlic and slice the mushrooms. Shred the cheddar cheese.

  • In a large pot, add the avocado oil and heat. Add the onions and garlic and cook for a few minutes until tender.

  • Add the ground beef and cook 2-3 minutes. Add the mushrooms and taco seasoning. Cook another minute until the mushrooms are soft.

  • Add the cream cheese and mix it all with the meat. Mix until it's completely melted. Do not add the rest of the ingredients until the cream cheese is completely melted.

  • Add in the tomatoes, chicken broth, salt and pepper and put to a boil. Once the soup is boiling add the heavy cream and stir well. Let cook for another 10 minutes.

  • Turn off the heat and add the cheddar cheese in batches while stirring. When the cheese is all melted, the soup is ready to serve!

    Top with your favorite toppings.

Crock Pot Keto Taco Soup

  • For the crock pot taco soup, you'll want to brown the beef beforehand. Once the ground beef is cooked through, just add all of the ingredients to the crockpot and cook on low for 6-7 hours or on high for 2.5-3 hours.

    After that, you'll only need to mix everything with a spoon and the slow cooker taco soup will be done!

Instant Pot Taco Soup

  • If you'd like to use your Instant Pot, you'll brown the onions, garlic and meat in the Instant Pot on sautee. You'll then add the rest of the ingredients and mix well together.

    Close the lid, put it on manual and select 6 minutes. Let it come to pressure, cook the 6 minutes and then let the pot sit for 15 minutes. Do a quick release, taste the soup and add salt if needed.

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Notes

  • Make sure that the cream cheese is completely melted and perfectly mixed with the ground beef before adding the tomatoes and chicken broth. This will ensure that you don't have chunks of cream cheese in your taco soup.
  • Make sure to turn off the heat before adding the cheddar cheese in. When the heat is turned on, cheddar cheese tends to clump together and it's harder to mix together.
  • Instead of chicken broth, you can use beef broth or vegetable broth.
  • Instead of ground beef, you can use ground pork, ground chicken, pulled pork, pulled beef, or pulled chicken.
  • Instead of canned tomatoes, you can use fresh tomatoes.

Tried this recipe?Mention @mypcoskitchen or tag #mypcoskitchen!

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Nutrition Facts

Low Carb Keto Taco Soup Recipe

Amount Per Serving (1 serving)

Calories 420Calories from Fat 302

% Daily Value*

Fat 33.6g52%

Saturated Fat 17.1g107%

Polyunsaturated Fat 1.15g

Monounsaturated Fat 10.31g

Cholesterol 121mg40%

Sodium 1291mg56%

Potassium 339mg10%

Carbohydrates 6.49g2%

Fiber 0.8g3%

Sugar 3.08g3%

Protein 21.84g44%

NET CARBS 5.69g11%

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

Nutritional information is provided through calculations made on fatsecret.com. They are approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on mypcoskitchen.com. Sugar alcohols are included in the fiber count. Net carbs are the total carbs minus fiber (which include sugar alcohols).

All text, pictures & videos are copyright protected © by Mira Richard-Fioramore for My PCOS Kitchen.

Shares are very much appreciated, just make sure to share a link and not a screenshot.

Copy/pasting full recipe text to websites and social media is prohibited. Excerpts, single photos, and links may be used, provided that full and clear credit is given to www.mypcoskitchen.com with appropriate link back to the original content.

Low Carb Keto Taco Soup Recipe - My PCOS Kitchen (2024)

FAQs

How many carbs are in taco soup? ›

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

How do I thicken my taco soup? ›

Add Cornstarch or Flour

If you want to thicken up your taco soup quickly, cornstarch or flour could be your best friends. Mix one tablespoon of cornstarch or flour with equal parts water in a small bowl until smooth.

How to thicken taco soup without cornstarch? ›

Whisking beurre manié (butter-flour paste) into simmering soup is the best way to thicken an otherwise too-watery soup. Add bits of the paste gradually and simmer to cook out any raw flour taste. The broth will be velvety smooth, rich, and thick.

Is soup OK for Keto? ›

You've educated yourself, talked to your healthcare provider and made the leap to the ketogenic diet – a very high fat, moderate protein, very low carb approach to fueling your body. And by now you are a meal prep superstar and probably looking to add some variety to your menu. Soups can be a great place to start.

Does homemade soup have a lot of carbs? ›

Vegetable Soup Homemade (2 cups) contains 9g total carbs, 3g net carbs, 2g fat, 4g protein, and 80 calories.

Is Cup a Soup high in carbs? ›

Lipton Cup A Soup (1 envelope) contains 8g total carbs, 8g net carbs, 1g fat, 2g protein, and 50 calories.

What is a substitute for beef broth in taco soup? ›

What can I use as a beef broth substitute in soups and stews? In soups and stews, you can use a combination of water and soy sauce or Worcestershire sauce to mimic the savory flavor of beef broth. Additionally, mushroom broth or a combination of vegetable broth and beef bouillon can also work well as substitutes.

Is it better to thicken soup with flour or cornstarch? ›

It's important to note that cornstarch has twice the thickening power of flour. If you need to substitute cornstarch to thicken liquid in a recipe that calls for ¼ cup (four tablespoons) flour, you only need two tablespoons cornstarch.

Should I thicken soup with flour or cornstarch? ›

The most classic and surefire way to thicken a broth-based soup is with a cornstarch slurry. Whisk together equal parts cornstarch (or arrowroot) and water or broth, then whisk it into the pot of soup. A good ratio to get to a pleasant thickness without your soup tasting goopy or heavy is one tablespoon.

How can I thicken soup without adding carbs? ›

Xanthan gum

Used for baking or thickening soups or sauces, xanthan gum has zero net carbs. Use in small amounts and be sure to sprinkle the thickener into soups or sauces a little at a time so that it doesn't clump. Also, too much xanthan gum can yield a gummy or slimy texture, so it's best to use minimal amounts.

How do you thicken soup without carbs? ›

There are several keto-friendly ingredients that can help thicken your soup without adding unnecessary carbs. Some options include xanthan gum, coconut flour, almond flour, psyllium husk powder, and cream cheese. These ingredients will add thickness without compromising the keto-friendly nature of your soup.

What is a good substitute for flour in soup? ›

Cornstarch is a great option as it is a natural thickening agent, but you'll want to be careful about how much you use. Start with 1 tablespoon of cornstarch whisked together with cold water to create a slurry. Then, gradually add the slurry to the soup, letting it boil for one to two minutes before adding more.

How fast to lose 20 pounds on keto? ›

Keto Weight Loss Results After 90 Days on Keto

“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.

What soup is lowest in 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.

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.

How many calories are in a cup of homemade Taco Soup? ›

There are 197 calories in 1 cup of Taco Soup.

How many carbs are in Mexican soup? ›

Whole Foods Market Recipes Mexican Chicken Soup (1 serving) contains 29g total carbs, 20g net carbs, 11g fat, 23g protein, and 290 calories.

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.

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