Madeleine Hull
If you're on a keto diet, you may be wondering if you can still enjoy a comforting bowl of taco soup. The answer is yes! Keto taco soup is a delicious and hearty option that fits perfectly into your keto lifestyle. It's made with keto-friendly ingredients like ground beef, cream cheese, heavy cream, and spices. This soup is not only tasty but also quick and easy to make, taking around 30 minutes from start to finish. It's the perfect weeknight dinner when you're short on time but don't want to compromise on flavour or your dietary preferences. With just 6-8 grams of carbs per serving, keto taco soup is a low-carb delight that will leave you satisfied and craving more!
| Characteristics | Values |
|---|---|
| Carbohydrates | 6-8 g net carbs per serving |
| Calories | 360 per cup |
| Fat | 29 g per cup |
| Cholesterol | 108 mg per cup |
| Sodium | 814 mg per cup |
| Sugar | 3 g per cup |
| Fiber | 1 g per cup |
| Protein | 18 g per cup |
| Preparation time | 30-35 minutes |
| Storage | Refrigerate in an airtight container for up to 4-5 days |
| Freezing | Separate when frozen and thawed, but still edible |
| Toppings | Shredded cheese, sour cream, avocado, cilantro, lemon slices, jalapenos, guacamole, parsley, cheddar cheese, Mexican cheese, lime |
| Vegetarian option | Organic black soybeans and plant-based crumbles |
| Dairy-free option | Dairy-free cream cheese and coconut cream |
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What You'll Learn
Keto taco soup recipe
Keto taco soup is a low-carb, gluten-free, and tasty meal option. It is effortless to make and can be prepared in under 30 minutes. The recipe can be modified to cater to vegetarians and those who are lactose intolerant. Here is a simple keto taco soup recipe that you can try at home:
Ingredients
- Ground beef
- Taco seasoning
- Ranch dressing mix
- Rotel diced tomatoes and green chilies
- Cream cheese
- Cheddar cheese
- Beef broth
- Onion
- Garlic
- Avocado
- Lime wedges
- Salt
- Cracked black pepper
- Cilantro
Optional Ingredients
- Heavy cream
- Riced cauliflower
- Cheyenne pepper
- Tortilla chips
- Sour cream
- Jalapenos
- Fresh cilantro
- Guacamole
Instructions
In a large skillet, cook the ground beef over medium-high heat until it is no longer pink. Drain any excess grease. Transfer the cooked meat to a slow cooker. Add the taco seasoning, ranch seasoning, Rotel tomatoes, and beef broth to the slow cooker. Cover and cook on low heat for 6 to 8 hours.
Add the cream cheese and shredded cheddar cheese to the slow cooker. Stir the mixture until the cheese melts. If you would like to add some heavy cream, add it towards the end of the cooking process.
Garnish the soup with cilantro, and serve hot with shredded cheddar, avocado, and lime wedges, if desired. You can also add toppings like sour cream, jalapenos, fresh cilantro, and guacamole.
Tips
- If you are not on a keto diet, you can add corn and black beans to the soup.
- You can use any shredded cheese that you enjoy. Cheddar cheese, pepper jack cheese, or a Mexican cheese blend all taste great.
- If you want to make this soup spicy, add green chilies and cayenne pepper.
- If you are lactose intolerant, you can use dairy-free cream cheese and coconut cream instead of regular cream cheese and heavy cream.
- You can store the leftovers in an airtight container in the refrigerator for up to 4-5 days.
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Toppings and sides
Shredded cheese is a popular topping for keto taco soup. Cheddar, Monterey Jack, and Mexican cheese are some varieties that can be used. You can also make your own freshly grated cheese. Cream cheese can also be stirred into the soup at the end of the cooking time for a cheesy keto taco soup.
Avocado is another common topping for this soup. Avocados are full of healthy fats and nutrients, making them a nutritious addition to the dish. They also add a creamy texture to the soup.
Sour cream is a good option to cool down the soup if it is too spicy. A scoop of guacamole can also be added to enhance the soup's creaminess and provide healthy fats.
Fresh herbs like cilantro and parsley can be added for a kick of freshness and extra flavour. Parsley, in particular, is rich in vitamin K and a good source of vitamin C and antioxidants.
Other toppings and sides include jalapenos, lemon slices, diced or chopped tomatoes, and keto tortilla chips for some crunch.
Remember to choose toppings that align with your keto diet and feel free to get creative!
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Storing and reheating
Firstly, it is important to note that keto taco soup should not be frozen if it contains dairy, as it can turn grainy. However, if your soup is dairy-free, freezing is a great option. To freeze your soup, let it cool to room temperature, then transfer it to freezer bags or plastic containers. It can be stored in the freezer for up to 3 months. When you're ready to enjoy your frozen soup, simply thaw and reheat it on the stovetop or in the microwave.
If your soup contains dairy, the best way to store leftovers is in an airtight container in the refrigerator. It will stay fresh and tasty for up to four days.
To reheat your keto taco soup, you can use either the stovetop or the microwave. On the stovetop, reheat the soup over medium heat for 10-15 minutes, stirring occasionally, until it is heated through. If using the microwave, heat the soup in 30-second intervals, stirring in between, until it reaches your desired temperature.
Now you can enjoy your delicious and comforting keto taco soup any time you like!
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Nutritional information
Taco soup is a keto-friendly meal option, with a few variations in the recipe. It is a low-carb meal that can be prepared in under 30 minutes. The soup is creamy and cheesy, with seasoned ground beef, cream cheese, and RoTel tomatoes with chilies. The soup is garnished with shredded cheese, sliced avocado, and chopped fresh cilantro.
The nutritional information for keto taco soup is as follows:
- Calories: 360
- Fat: 29g (including 16g of saturated fat)
- Cholesterol: 108mg
- Sodium: 814mg
- Carbohydrates: 7g (including 3g of sugars and 1g of fiber)
- Protein: 18g
The soup has a rich blend of cream cheese and heavy cream, with spices and ground beef. The beef is preferably lean, with a ratio of 93/7 or 90/10, although some recipes suggest an 80/20 blend for a richer flavor. The fat can be drained off if desired. The soup is cooked in a large saucepan, with onion, garlic, and beef cooked over medium heat. Taco seasoning is added, which includes chili powder, paprika, cumin, oregano, salt, and pepper. The beef broth and tomatoes are then added, and the soup is brought to a boil. It is then simmered for 15-20 minutes, until thickened. Finally, the heat is reduced, and the cream is added.
Some recipes suggest adding buffalo sauce and blue cheese for extra flavor. Others recommend adding green chilies and cayenne pepper for a spicy kick. The soup can be served with keto-friendly sides such as cauliflower rice or keto tortilla chips. It can also be garnished with toppings such as sour cream, jalapenos, avocado, fresh cilantro, guacamole, or lemon slices.
For a dairy-free option, some suggest using dairy-free cream cheese and coconut cream instead of regular cream cheese and heavy cream. This may alter the taste and texture of the soup.
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Vegetarian alternatives
While most keto taco soup recipes include meat, there are vegetarian alternatives that can be just as tasty and satisfying. Here are some ideas for making vegetarian keto taco soup:
Use plant-based meat alternatives
You can use plant-based crumbles or meat alternatives to replace the ground beef typically used in keto taco soup. These alternatives will provide a similar texture and heartiness to the soup while adhering to a vegetarian diet.
Opt for organic black soybeans
Organic black soybeans are a great low-carb option that adds protein and fibre to your soup. They can be used as a base for your vegetarian keto taco soup, providing a satisfying and nutritious option.
Explore dairy-free options
If you're avoiding dairy, you can experiment with dairy-free alternatives in your keto taco soup. Try using dairy-free cream cheese or coconut cream instead of regular cream cheese or heavy cream. While this may alter the flavour and texture, it allows for a vegetarian and dairy-free option.
Load up on vegetables
Vegetables are a great way to add bulk, flavour, and nutrition to your vegetarian keto taco soup. Try including onions, garlic, bell peppers, and Rotel diced tomatoes (which include green chillies for an extra kick). You can also add avocado, either as a topping or blended into the soup for a creamy texture.
Season generously
Don't skimp on the seasonings! Taco seasoning, homemade or store-bought, is a must for capturing the iconic taco flavour. You can also add chopped green chillies and cayenne pepper for extra spice. Don't forget to season with salt and pepper to taste.
Toppings
Customise your vegetarian keto taco soup with toppings that suit your taste. Try shredded cheese, sour cream, jalapeños, fresh cilantro, or a squeeze of lime juice. These toppings add flavour, texture, and a bit of fun to your meal.
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Frequently asked questions
Keto taco soup is made with ground beef, cream cheese, heavy cream, and spices. Some recipes also include tomatoes, onion, garlic, and taco seasoning.
Some keto-friendly toppings for your soup include shredded cheese, sour cream, avocado, cilantro, and jalapenos.
Keto taco soup can be made in under 30 minutes, making it a quick and easy weeknight meal.
