This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.
Switch up your Taco Tuesday and enjoy a delicious bowl of Healthy Taco Soup. It’s packed with protein, low-carb, and comes together with about 10 minutes of active time in the Instant Pot.
This gluten-free taco soup has all the flavor you’d expect to find in a Mexican-inspired dish, but it’s better for you! There are over 30 grams of protein and fewer than 250 calories in this soup, and it has less sodium than other taco soup recipes.
This soup is guaranteed to be a family hit because the flavor base comes from your favorite salsa. Nothing beats an easy meal packed with flavor that’s good for you, too!
If you love Instant Pot recipes, you will love my Turmeric Chicken and Rice Soup and Healthy Steak with Peppers!
Why You’ll Love This Recipe
- Packed with Flavor: Pack your soup full of flavor by sauteing aromatic veggies and spices like chili powder, cumin, and paprika. Stir in your favorite salsa so it’s perfectly suited to your tastes.
- Instant Pot Recipe: A dinner in the Instant Pot is fast and easy! The pressure cooker does the sautéing and cooks the soup quickly. You’ll have dinner on the table for your family in no time.
- Nutritionally Balanced: Unlike many other low-calorie taco soups, this recipe is low-sodium and full of lean protein from ground turkey. It will leave you feeling full and satisfied.
Ingredients
- Ground Turkey: Lean protein like ground turkey or ground chicken keeps this soup low in calories while also packing it full of protein.
- Onion and Peppers: Aromatic vegetables like onion and green bell peppers add a depth of flavor to the soup.
- Salsa: Use your favorite sugar-free salsa to add more flavor to the soup. You can adjust the spice level by using mild, medium, or hot salsa.
- Chicken Broth: Keep the soup lower in sodium by using low-sodium chicken broth.
- Sour Cream: Give the soup a bit of creaminess by stirring in sour cream. You could also use Greek yogurt for more protein without the calories.
- Seasonings: Season your soup with onion powder, oregano, cumin, chili powder, and paprika to create that signature taco flavor everyone loves.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Add Some Carbs: Add healthy carbs that are full of fiber, like beans, corn, cauliflower rice, quinoa, or barley. Carbs that are rich in fiber are great for weight loss, and oftentimes, people aren’t consuming enough of them.
- Make It Vegetarian: Skip the ground turkey and make a vegetarian version of this soup with beans instead. Beans are an excellent source of protein and fiber in a vegetarian diet. This black bean chili is also a great vegetarian alternative.
- Switch to Dairy-Free: I love the creaminess sour cream adds to this taco soup. If you want to make the recipe dairy-free swap the sour cream for a dairy-free Greek yogurt instead.
How to Make Healthy Taco Soup
The best thing about this healthier taco soup recipe is that it’s easy to make using your Instant Pot in just 30 minutes. The only prep work is chopping the vegetables; the pressure cooker does the rest!
Step 1: Sauté Turkey and Veggies. Place the olive oil, ground turkey, garlic, onion, and green bell pepper in the bottom of your Instant Pot. Set it to the saute function and cook, breaking up the meat until it is lightly browned and the veggies soften.
Step 2: Add Remaining Ingredients. Add the remaining ingredients, except the sour cream, to the Instant Pot. Secure the lid and set it to Manual pressure. Cook for 30 minutes, then manually release all of the pressure. Remove the cover, stir, then stir in the sour cream.
Expert Tips
- Sautéing Builds Flavor: Cooking the onion and green bell peppers in a bit of olive oil helps caramelize the natural sugars and reduces moisture to concentrate flavors. This intensifies the flavors, so never skip sauteing aromatic veggies first.
- Stir In Sour Cream Separately: Don’t add the sour cream directly into the hot soup, or it may curdle. Instead, stir it into each bowl individually or after the pot of soup is no longer boiling hot.
- Taste and Adjust Before Serving: Since you make this soup in the Instant Pot, you can’t taste it as you go. Instead, taste it just before serving and adjust the spices as needed.
- Storing and Reheating: Keep leftover taco soup in an airtight container in the refrigerator for up to 7 days. You can also freeze leftovers for 2 months. Thaw them in the refrigerator overnight before reheating. Reheat the soup in the microwave in 60-second increments until it is heated through. You can also heat it over medium-low heat on the stove.
Serving Suggestions
This healthy taco soup recipe is bursting with flavor, and it’s nutritious! It’s loaded with protein from the turkey, but it’s lean enough to keep it low-calorie. Making the soup in the Instant Pot keeps it quick with minimal cleanup without sacrificing the flavor. Add your favorite taco toppings or serve with chips to make it even more delicious.
- Top your low-fat taco soup with avocado, Greek yogurt (instead of sour cream for more protein), shredded cheese, cilantro, or jalapeños. You could even crush tortilla chips over it for some crunch.
- Add a side of carbs to your soup and serve it with cauliflower tortillas or gluten-free pumpkin cornbread. Both are great for soaking up leftover broth!
- If you want some more veggies with your dinner, pair your soup with a fun salad like my healthy taco salad, just skip the turkey in the salad.
Healthy Taco Soup Recipe FAQs
Yes, this is a great soup for the crock pot! Brown the meat and veggies, then add them to the slow cooker. Add the rest of the ingredients, except the sour cream, and let it cook on high for 4 hours or on low for 8 hours.
If you don’t have an Instant Pot, you can absolutely make this taco soup on the stove. Brown the meat and saute the veggies in the bottom of a large pot over medium heat. Add the other ingredients and bring them to a high simmer for 5-7 minutes. Reduce the heat and let it simmer over low heat for an additional 20 minutes.
A bland soup is usually due to an issue with seasoning or the broth you used. I recommend tasting the soup before serving. Feel free to add more of any of the seasonings to your taste.
More Delicious Taco-Inspired Recipes
If you tried this Healthy Taco Soup recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Taco Soup
Equipment
- Instant Pot
Ingredients
- 1 lb Ground Turkey 93% lean, or lean ground meat of choice
- 1 tablespoon Olive Oil
- 3 cloves Garlic, minced
- ½ cup White Onion, diced
- 1 Green Bell Pepper, diced
- 1 ½ cups Salsa
- 1 ½ cups Low Sodium Chicken Broth
- ½ cup Low Fat Sour Cream
- 1 teaspoon Onion Powder
- 1 teaspoon Oregano
- 1 teaspoon Cumin
- ½ teaspoon Chili Powder
- ½ teaspoon Paprika
- Optional Avocados, Greek yogurt, Salsa, for topping
Instructions
- Place the ground turkey, oil, garlic, onions and green bell pepper in a pressure cooker and set to saute. Break up the meat with a wooden spatula as it cooks.
- Once the meat is lightly browned and veggies are soft, add the remaining ingredients to the pot, cover and set to pressure cook 30 minutes. Set the valve to sealing.
- Manually release the pressure and remove the cover. Serve with chopped avocado!
Video
Notes
- Sautéing caramelizes the natural sugars and concentrates the flavor in veggies and meat so sauté them before you add the other ingredients.
- Taste the soup before serving so you can adjust the seasonings to your tastes.
- Stir the sour cream into the individual bowls of soup or after it cools instead of immediately after you release the pressure.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This recipe is so flavorful and has the perfect flavor and not too spicy. I enjoy adding beans and corn to mine!
Great low cal/carb recipe. I might have added some cilantro at the end. Looks like you did in the pictures. Nice mix of flavors, and textures. Will definitely make again. Thanks Megan
Fantastic! So glad to hear you enjoyed it. Thanks for sharing.