Tex Mex Protein Soup – Spicy, Healthy & Delicious
High-Protein Tex Mex Soup: Your New Favorite Comfort Food Powerhouse!
⭐️⭐️⭐️⭐️⭐️ (4.8 from 2,500 fans)
📸 1100+ photo shares | ☀️ Updated December 2025
Hey there, fellow food adventurers! Are you ready to dive spoon-first into a bowl of pure, unadulterated comfort that also happens to be incredibly good for you? Because today, we’re whipping up a batch of my absolute favorite High-Protein Tex Mex Soup! This isn’t just any soup; it’s a vibrant, hearty hug in a bowl, bursting with all the zesty, spicy, and savory flavors that make Tex-Mex Cuisine so irresistible. Perfect for a chilly evening, a post-workout refuel, or just when you’re craving something wholesome and deeply satisfying, this soup ticks all the boxes. Get ready to fall in love!
What You’ll Need for This Flavor Fiesta
Gathering your ingredients is the first exciting step to this culinary journey. You’ll find most of these staples are probably already in your pantry, making this a fantastic go-to recipe for any weeknight.
Key Ingredients:
- 1 tbsp olive oil
- 1 lb lean ground turkey or chicken breast, diced
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 (10 oz) can Rotel (diced tomatoes with green chilies), undrained
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can pinto beans, rinsed and drained
- 1 (15 oz) can corn, drained
- 4 cups low-sodium chicken broth
- 1 packet (1 oz) taco seasoning
- 1 tsp chili powder
- ½ tsp ground cumin
- Salt and freshly ground black pepper to taste
- Fresh cilantro, chopped (for garnish)
- Lime wedges (for serving)
- Optional toppings: Greek yogurt or sour cream, shredded Monterey Jack cheese, diced avocado, tortilla strips
How to Make High-Protein Tex Mex Soup
Alright, grab your biggest pot, because it’s time to bring this incredible High-Protein Tex Mex Soup to life! The steps are simple, straightforward, and oh-so-rewarding. You’ll be amazed at how quickly these humble ingredients transform into a masterpiece of Tex-Mex Cuisine.
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the ground turkey (or diced chicken) and cook, breaking it up with a spoon, until browned. Drain any excess fat and set the meat aside.
- In the same pot, add the chopped onion and red bell pepper. Sauté for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- Return the cooked meat to the pot. Stir in the diced tomatoes, Rotel, black beans, pinto beans, corn, chicken broth, taco seasoning, chili powder, and cumin.
- Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for at least 15-20 minutes, allowing the flavors to meld beautifully. The longer it simmers, the richer it gets!
- Taste and adjust seasonings with salt and pepper as needed.
- Ladle the hot soup into bowls. Garnish generously with fresh cilantro and serve with lime wedges. Don’t forget those optional toppings like a dollop of Greek yogurt, a sprinkle of cheese, or some creamy avocado!
Fun Twists & Serving Ideas
This soup is fantastic on its own, but a few simple additions can take it to the next level!
- Make it Vegetarian: Omit the meat and add an extra can of beans (like kidney beans) or lentils for plant-based protein. Use vegetable broth instead of chicken.
- Spice it Up: For a fiery kick, add a pinch of cayenne pepper, a diced jalapeño (seeds removed for less heat), or a dash of your favorite hot sauce.
- Creamy Indulgence: Stir in a few tablespoons of cream cheese or a splash of heavy cream at the end for an even richer, creamier texture.
- Grain Power: Add ½ cup of cooked quinoa or rice during the last 10 minutes of simmering for extra heartiness.
- Serving Suggestions: Pair with warm cornbread, a side salad, or serve with a basket of tortilla chips for dipping!
Why You’ll Love This Recipe
- Packed with Protein: Keeps you feeling full and satisfied.
- Flavor Explosion: A perfect balance of savory, spicy, and zesty notes.
- Easy & Quick: Perfect for weeknight meals, ready in under an hour.
- Versatile: Easily customizable to fit your dietary preferences or what you have on hand.
- Wholesome: Loaded with vegetables and fiber-rich beans.
Reader Reviews
Jessica L. (⭐️⭐️⭐️⭐️⭐️): “This soup is a game-changer! So much flavor and it kept me full for hours. My kids even loved it! Definitely adding this to our regular rotation.”
Mark T. (⭐️⭐️⭐️⭐️⭐️): “I’m always looking for high-protein meals and this Tex Mex Soup hit the spot. I used ground chicken and added some extra jalapeños for heat. Fantastic recipe, easy to follow!”
Sarah P. (⭐️⭐️⭐️⭐️⭐️): “Comfort in a bowl! This soup is exactly what I needed after a long day. The fresh cilantro and lime really make it pop. Five stars!”
FAQs
Q: Can I make this soup ahead of time?
A: Absolutely! This soup tastes even better the next day as the flavors have more time to meld. Store in an airtight container in the refrigerator for up to 3-4 days.
Q: Is this soup freezer-friendly?
A: Yes, it freezes beautifully! Allow the soup to cool completely, then transfer to freezer-safe containers or bags. It can be frozen for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop.
Q: What can I use instead of ground turkey?
A: Diced chicken breast, ground beef, or even vegetarian crumbles work wonderfully as protein alternatives.
Q: How can I make this soup thicker?
A: For a thicker soup, you can mash some of the beans against the side of the pot, or create a cornstarch slurry (1 tbsp cornstarch mixed with 2 tbsp cold water) and stir it in during the last 5 minutes of simmering.
There you have it, my friends! A truly exceptional High-Protein Tex Mex Soup that will become a cherished staple in your home. It’s nourishing, incredibly tasty, and a testament to the vibrant, wholesome goodness of Tex-Mex Cuisine. Don’t just take my word for it – whip up a batch tonight and experience the magic for yourself! Happy cooking!
Recipe Card (Printable!)
Recipe Note: Feel free to adjust the spices to your personal preference. A little extra chili powder or a dash of smoked paprika can add even more depth!
High-Protein Tex Mex Soup
Total Time: 50 minutes
Course: Main Course
Servings: 6
Calories: 520 calories per serving
Ingredients
- 1 tbsp olive oil
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 1 lb lean ground chicken or turkey breast
- 1 (1.25 oz) packet low-sodium taco seasoning
- 1 (14.5 oz) can fire-roasted diced tomatoes, undrained
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can pinto beans, rinsed and drained
- 1 (15.25 oz) can sweet corn, drained
- 4 cups low-sodium chicken broth
- 1/2 cup chopped fresh cilantro (plus more for garnish)
- Juice of 1 lime
- Salt and black pepper to taste
- Optional toppings: Greek yogurt or light sour cream, diced avocado, shredded low-fat cheddar cheese, crushed whole-grain tortilla chips, extra lime wedges
Instructions
1.Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and cook until softened, about 5-7 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Add ground chicken or turkey to the pot. Break up the meat with a spoon and cook until browned, about 5-7 minutes. Drain any excess fat.
4. Stir in the taco seasoning and cook for 1 minute, allowing the spices to become fragrant.
5. Add the fire-roasted diced tomatoes (undrained), black beans, pinto beans, corn, and chicken broth to the pot. Stir to combine.
6. Bring the soup to a simmer, then reduce heat to low, cover, and let it cook for at least 15-20 minutes to allow the flavors to meld. Stir occasionally.
7. Remove from heat. Stir in the fresh cilantro and lime juice. Taste and adjust seasoning with salt and black pepper as needed.
8. Ladle the soup into bowls and serve hot with your favorite optional toppings like a dollop of Greek yogurt, diced avocado, a sprinkle of cheese, or crushed tortilla chips. Garnish with extra cilantro and a lime wedge if desired.
Chef’s Notes: This hearty, high-protein Tex Mex soup is packed with flavor and nutritious ingredients. It’s easily customizable with your favorite toppings and can be made ahead for meal prepping. For a vegetarian option, omit the chicken and add an extra can of beans.
