This Cheesy Keto Taco Soup is loaded with Mexican flavor and none of the carbs! At less than 6 net carbs per serving, this no bean, low-carb soup will be your new favorite!
I have always loved soup, I could eat it anytime of the year. My first try with Keto was last fall and I did pretty well, but I did find it really challenging to give up my favorites. When the holidays rolled around it got very difficult and I threw in the towel. However, I really committed in January and the second try stuck. I reached my goal weight after a few months and have since started carb cycling and I’ve been able to maintain the weight I feel happiest with.
Ingredients for Low-Carb Taco Soup
This easy taco soup has a short ingredients list. All you need to make it is:
- Ground beef
- Green bell pepper
- Jalapeño
- Canned tomatoes with green chiles
- Beef broth
- Tomato paste
- Canned green chiles
- Taco seasoning
- Cream cheese
- Heavy cream
Can I Use a Different Ground Meat?
Of course! I love making this taco soup with ground beef, but ground turkey or chicken may also be used.
How to Make Keto Taco Soup
This recipe is based off of my wildly popular Keto Chili. The base of the soup is a beef broth and tomato paste mixture that allows for a rich broth with a tomato kick without the carbs tomato juice adds. The bulk of the soup is ground beef or turkey, tomatoes, green chilies, bell pepper, jalapeño and spices.
After you combine these ingredients, the soup simmers for about 20 minutes to reduce some of the juice and allow it to thicken. The final step is to add cream cheese and a bit of cream to make this dish wonderfully creamy and cheesy.
How many net carbs are in Keto Taco Soup?
The serving size for this soup comes to about 1.5 cups. I estimate that because it will depend on how much you allow your broth reduce. The serving size could range from 1 and 1/4 cups to 1 and 1/2 cups and should serve 8 comfortably. The net carbs come to 5.3 net carbs.
Tips for the Best Taco Soup
- Make sure the cream cheese is room temperature so it melts smoothly into the soup and does not curdle.
- This is one of those dishes that I think gets better as it sits, so this is an ideal meal prep option because the flavor only gets better. Reheat on the stovetop or in the microwave.
- Top this easy keto soup with shredded cheese, avocado and sour cream for an easy dinner everyone will love!
Ingredients
- 2 pounds ground beef or turkey
- 1/2 cup green bell pepper, finely chopped
- 1 jalapeño, seeded and finely chopped
- 1 (10 ounce) can tomatoes with green chilies, undrained
- 5 cups beef broth (One 32 ounce carton beef broth + 1 cup)
- 1 (7 ounce) can tomato paste
- 2 ( 4 ounce) cans diced green chilies
- 1 package taco seasoning
- 4 ounces room temp cream cheese, cut into small pieces
- 1/4 cup cream
Instructions
Stovetop Version:
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- Brown the meat over medium heat in a medium size sauce pot or dutch oven. Drain off any grease
- Add the peppers, undrained tomatoes, beef broth, tomato paste, green chilies, taco seasoning and stir well.
- Allow chili to simmer over medium low heat uncovered for approximately 20 minutes until the tomato juice has reduced and thickened.
- Stir in the cream cheese and cream just before serving.
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Slow Cooker Version:
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- Brown the meat as directed, drain off any grease and transfer to a slow cooker.
- Add the peppers, undrained tomatoes, beef broth, tomato paste, green chilies, taco seasoning and stir well.
- Cook on low for 6-8 hours.
- Just before serving add the cream cheese and cream, stir until dissolved.
Keto Tips
No fruit, unless it’s berries in moderation…
No wheat
No sugar
No grains
No pasta
No potatoes
No rice
No beans
No starches
No milk as it’s loaded with sugar. ( unsweetened almond milk is recommended.)
HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for.
Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok!
Vegetables that should be avoided are…
Sweet potatoes
Corn
Peas
Potatoes
Carrots – can be used in moderation, just don’t go over board. They are full of starches and not recommended.
Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto.
Do not forget your electrolytes, they are needed daily.
A good form of electrolytes is:
Powerade zero
Pickle juice
Pink Himalayan salt added to your food
Strict keto – counts all macros, do not eat processed foods.
Lazy keto – doesn’t track all macros, still eats processed foods, as long as they are on plan
Macros are a break down of the calories you intake for the day. Which should be…
5% carbs
20% protein
75% fat
Carb manager is a great app to track macros
Carbs are a limit – try not to go over your carb limit.
Fat is a lever – you don’t have to meet your fat macro, it’s simply there to help you get full.
Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.
Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick.
Hope this helps. 
If you are a keto newbie- This should help 
Meats: ZERO CARBS 
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/Lobster- Go crazy, use lots of butter!
• Pepperoni
Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta- Freezes well, very versatile
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz.
Vegetables: No potatoes! Get your carbs from above ground veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avacado- Awesome source of natural fat!
• Eggplant
• Brussels sprouts
• Tomato
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Cucumber
• Peppers- Jalepeño, banana, green/red/yellow/ orange bell
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!!
• Celery- Great with cream cheese or all natural peanut butter!
• Cabbage
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Olives
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use somewhat sparingly, to taste
Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Lemon/Limes- Adds great flavor!
Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Pecans/ Brazil (4g)
• Macadamia (5g)
• Hazelnut/Walnut/Peanut (7g)
• Pine (9g)
• Almond (10g)
• Pistachio (18g)
• Cashew (27g)
Oils/Fats
• Coconut Oil
• Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine
• Olive Oil
• Vinaigrette
• Hollandaise
• Bacon/sausage grease
• MCT oil- easily ordered online/in specialty stores
Dressings/Condiments/Fats
• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!
• Mayo- Natural/organic is best, but I use Hellmann’s all the time.
• Aioli
• Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup
• G. Hughes brand sugar free BBQ sauce
• Yellow/Spicy Brown Mustard
• Soy sauce
• Hot sauce
Liquids: Use as base for sauces/soups
• Heavy Whipping Cream (HWC)
• Broths/Stocks: Stay away from reduced fat. Bone broth is awesome!
Snacks
• Pepperoni
• Slim Jims/jerky (watch carbs)
• Homemade cheese its/ tortilla chips
• Cheese
• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)
Drinks
• WATER- Lots of it!
• Crystal Light- Tons of options and very convenient!
• Tea with stevia
• Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint BOOM Homemade creamer!
Alcoholic Beverages
• Beers (grams of carbs per 12 oz serving)
Bud Select 55 (1.9) MGD 64 (2.4) Rolling Rock Green Light (2.4) Michelob Ultra (2.6) Bud Select (3.1) Beck’s Premier Light (3.2) Natural Light (3.2) Michelob Ultra Amber (3.7) Coors Light (5) Amsterdam Light (5) Bud Light (6.6)• Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)
Sweeteners
• Stevia drops (0g)
• Erythritol (0g)
• Truvía (0g)
• Monkfruit (0g)
Other common Ingredients I use
• Almond flour
• Spices: Garlic powder, onion powder
Dont forget your electrolytes, they are needed daily.
• A good form of electrolytes is:
• Powerade zero
