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This creamy rooster taco soup is loaded with protein, fiber, and all of the Tex-Mex taste. It’s straightforward, filling, and surprisingly gentle on energy.
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This high-protein rooster taco soup is a comfortable meal with a wholesome twist. It’s hearty like a stew, with chunks of tender rooster, smoky spices, candy corn, black beans, and a creamy base, with out the heavy cream. The true trick? Mixing cottage cheese with gentle cream to get that clean richness with out the calorie bomb.
In the event you’re into high-protein and fiber meals, this one checks the containers. Plus, it makes wonderful leftovers with flavors deepening in a single day, and it reheats like a dream.
Vitamin (per serving): ~560 energy, 38 grams protein, 7 grams fiber (estimates based mostly on components used).
👉 This wholesome rooster taco soup is a part of my high-protein and fiber meals sequence. You may additionally like this baked chia oats recipe, my avocado cottage cheese toast, or my high-protein butternut squash soup.
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What You’ll Want
Here’s what you’ll want for this rooster taco soup recipe. Discover the complete measurements within the recipe card under.
For the soup base:
- Rooster breasts – Uncooked or cooked (rotisserie rooster works!). Nice protein supply.
- Rooster inventory – Builds the savory soup basis.
- Onion, garlic, crimson bell pepper – Aromatics that convey the bottom to life.
Spices & seasoning:
- Floor cumin, smoked paprika, coriander, oregano – Heat, smoky, earthy spice mix.
- Chili or chipotle powder – Non-compulsory kick, you can even add canned chipotle peppers.
- Salt & pepper for season in layers.
Veggies & fillers:
- Black beans – Excessive in fiber and protein.
- Corn kernels – Candy, chewy pops of goodness and excessive in fiber.
- Diced tomatoes – Provides a bit of acidity and tomato depth.
For the creamy end:
- Cottage cheese – Blended for creaminess and protein.
- Gentle cream – Retains it clean with out being too wealthy.
- Cheddar cheese – For that melty, tacky vibe (low-fat elective, I used common right here).
Toppings (elective however inspired):
- Avocado – a couple of cubes for creamy, wholesome fat.
- Pink onion – sharp and crunchy, finely diced is finest.
- Contemporary cilantro/coriander – vivid and herby, swap for parsley or basil.
- Corn chips or tortilla chips – provides crunch and enjoyable, don’t go overboard although.
- Lime wedges – a contemporary squeeze makes all of the distinction in my view.
How To Make Wholesome Rooster Taco Soup
Discover the complete recipe and dietary data under. Listed below are some helpful step-by-step photographs for wholesome rooster taco soup.
- Season rooster with salt and pepper and pan-fry in a bit of olive oil till golden on either side, then put aside. Don’t fear if it’s not fully cooked via as it’ll go within the soup. If utilizing rotisserie rooster, skip this step.
- In the identical pot, sauté onion till gentle, then add crimson pepper and garlic.
- Stir in all of your spices and cornflour, only for a couple of seconds to wake them up.
- Add beans, corn, tomatoes, and inventory. Return the rooster to the pot.
- Simmer till the rooster is cooked via (about 10 minutes). If utilizing rotisserie rooster, you may cut back cooking to five minutes.
- Mix the cottage cheese and cream till clean, stir into the soup with the cheddar. In the event you don’t mix, you should have a couple of cottage cheese curds within the soup, not a biggy.
- Simmer gently till every part is creamy and thickened.
- Serve with toppings like avocado, crimson onion, lime juice, and crushed tortilla chips.
Recipe Ideas
- Make-ahead: This soup retains nicely for 4 days within the fridge. Reheat gently so the dairy doesn’t break up.
- Freezer-friendly: Freeze in parts with out toppings. Defrost within the fridge in a single day, then reheat on the range.
- Use rotisserie rooster: Skip step one and simply shred it in once you add the beans.
- Spice it up: Add jalapeños or further chipotle in the event you prefer it sizzling.
- Easy or chunky: Mix a part of the soup if you’d like a smoother base.
Serving Strategies
I like this soup as-is in a deep bowl with ALL the toppings: avocado cubes, crunchy tortilla chips, contemporary cilantro, and a squeeze of lime. It additionally pairs properly with a easy inexperienced salad or a slice of tacky cornbread if you’d like it extra substantial.
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Wholesome rooster taco soup made creamy with cottage cheese, stuffed with taste, and loaded with protein and fiber—principally your new go-to cozy dinner. Discover step-by-step photographs and extra recipe suggestions above.
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Minimize rooster breasts in half and season with salt. Warmth oil in a big pot over medium-high warmth and cook dinner rooster for 4 minutes per aspect. Take away and put aside to slice.
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In the identical pot, sauté onion for 4–5 minutes. Add crimson pepper and garlic; cook dinner one other minute.
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Stir in cumin, paprika, coriander, oregano, chili powder (if utilizing), black pepper, and cornflour.
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Add beans, corn, tomatoes, rooster inventory, and sliced rooster. Simmer for 10 minutes.
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Mix cottage cheese and cream till clean. Stir into the soup together with Cheddar. In the event you don’t mix, you should have a couple of cottage cheese curds within the soup, not a biggy.
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Simmer on low till creamy and nicely mixed. Style and alter seasoning.
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Serve with avocado, onion, cilantro, lime, and tortilla chips.
- Can I exploit cooked rooster? Sure! Rotisserie rooster works nice, simply skip the pan-frying step and add it with the beans.
- What if I don’t have cottage cheese? You could possibly attempt Greek yogurt or gentle cream cheese, however it gained’t be fairly as excessive in protein or as creamy.
- Is it spicy? Not very until you add the chili or chipotle powder. You’re in full management of the warmth. Add jalapeños or further chipotle in the event you prefer it sizzling.
- How thick ought to or not it’s? Suppose creamy stew relatively than a brothy soup. It ought to coat your spoon.
- Make-ahead: This soup retains nicely for 4 days within the fridge. Reheat gently so the dairy doesn’t break up.
- Freezer-friendly: Freeze in parts with out toppings. Defrost within the fridge in a single day, then reheat on the range.
- Easy or chunky: Mix a part of the soup if you’d like a smoother base.
Energy: 564kcal | Carbohydrates: 40g | Protein: 38g | Fats: 29g | Saturated Fats: 9g | Polyunsaturated Fats: 5g | Monounsaturated Fats: 13g | Trans Fats: 0.03g | Ldl cholesterol: 103mg | Sodium: 1072mg | Potassium: 1211mg | Fiber: 7g | Sugar: 10g | Vitamin A: 1534IU | Vitamin C: 41mg | Calcium: 188mg | Iron: 3mg