Keto Taco Soup
A creamy, spicy one-pot taco soup loaded with seasoned ground beef, fire-roasted tomatoes, and melty cheese — all the bold Tex-Mex flavor with none of the beans or chips. Just 6.5g net carbs per serving and ready in 35 minutes.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 6. Values are estimates; brands vary.
This creamy one-pot taco soup delivers all the bold Tex-Mex comfort of the classic — seasoned beef, fire-roasted tomatoes, and plenty of melty cheese — without the beans, corn, or tortilla chips. It's a cozy, crowd-pleasing keto dinner that comes together in about 35 minutes.
Ingredients
- 2 lb ground beef (80% lean)
- 1 tbsp olive oil
- 1/2 cup diced yellow onion
- 3 cloves garlic, minced
- 2 tbsp chili powder
- 1 tbsp ground cumin
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp dried oregano
- 1 can (10 oz) diced tomatoes with green chiles (such as Rotel), no sugar added
- 4 cups beef broth
- 4 oz cream cheese, softened and cubed
- 1 cup shredded cheddar cheese
- 1/2 cup sour cream, plus more for serving
- 2 tbsp chopped fresh cilantro, for garnish
Instructions
- 1
Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the onion and cook until softened, about 3 minutes, then stir in the garlic and cook 30 seconds until fragrant.
- 2
Add the ground beef and cook, breaking it apart, until browned and cooked through, about 8 minutes. Drain excess fat if needed.
- 3
Stir in the chili powder, cumin, smoked paprika, salt, and oregano and cook for 1 minute to bloom the spices. Add the diced tomatoes with green chiles and the beef broth, then bring to a simmer.
- 4
Reduce the heat to medium-low and add the cubed cream cheese. Stir until fully melted and the broth turns creamy, about 3 minutes.
- 5
Stir in the shredded cheddar and sour cream until smooth. Simmer 5 more minutes to let the flavors meld, then taste and adjust salt.
- 6
Ladle into bowls and top with extra sour cream, shredded cheese, and chopped cilantro.
Tips & notes
- Make sure your diced tomatoes and broth are no-sugar-added — some canned tomatoes and broths sneak in 3–6g of added sugar per serving.
- For a thinner soup, add up to 1 more cup of broth; for a thicker, chili-like texture, simmer uncovered a few extra minutes.
- Leftovers keep 4 days in the fridge or freeze up to 2 months. Reheat gently over low heat so the cheese stays creamy and doesn't separate.
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Frequently asked questions
- How many carbs are in keto taco soup?
- Each serving has 6.5g of net carbs (9.1g total carbs minus 2.6g fiber), 458 calories, 29.4g protein, and 33.6g fat. This recipe makes 6 generous servings.
- What makes this taco soup keto-friendly?
- Traditional taco soup is loaded with beans and corn, which pack 20g+ of carbs per bowl. This version skips them entirely and builds richness with cream cheese, cheddar, and sour cream, keeping each serving at just 6.5g net carbs.
- Can I make keto taco soup in a slow cooker?
- Yes. Brown the beef with the onion, garlic, and spices first, then add it to the slow cooker with the tomatoes and broth and cook on low for 4–6 hours. Stir in the cream cheese, cheddar, and sour cream during the last 30 minutes.
