Who says tacos need a shell? Keto taco soup is a creamy, one-pot low-carb soup made with ground beef, cream cheese, and classic taco spices, with about 6g net carbs per serving and no beans or tortillas. It gives you all the bold, savory flavor without the carbs, and it comes together in just one pot.
I make this recipe at least twice a month, and my family requests it constantly. The cream cheese makes it incredibly rich and velvety, while the spices bring all that classic taco flavor you've been craving. It's one of my go-to keto dinner ideas for busy nights, and you'll find plenty more in our full collection of keto recipes.
Why You'll Love This Keto Taco Soup
- About 6g net carbs per generous serving
- Ready in 20 minutes: perfect for busy weeknights
- One-pot meal: minimal cleanup
- Freezer-friendly: make a double batch for later
- Family-approved: even the kids love this one
Prep Time: 10 minutes | Cook Time: 10 minutes | Total Time: 20 minutes | Servings: 8
Ingredients
- 2 lbs ground beef
- 1 medium onion, chopped
- 1 tsp garlic (minced or powder)
- 14 oz cream cheese, softened
- 2 (10 oz) cans diced tomatoes with green chiles
- 1 cup heavy whipping cream
- 16 oz beef broth
- 1 tsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
Instructions
Brown the beef. In a large pot or Dutch oven, cook ground beef, onion, and garlic over medium heat until the beef is browned and crumbled. Drain excess fat if needed.
Add the cream cheese. Drop in the softened cream cheese and stir until fully melted and smooth. This creates that signature creamy base.
Pour in the liquids. Add tomatoes, beef broth, and heavy cream. Stir to combine.
Season generously. Add chili powder and cumin. Stir well and taste, then adjust seasonings as needed.
Simmer. Bring to a gentle boil, then reduce heat and let simmer for 5-10 minutes until heated through and flavors have melded.
Serve. Ladle into bowls and top with your favorite garnishes.
Tips for the Best Keto Taco Soup
For a spicier kick: Add diced jalapenos while browning the beef, or stir in a pinch of cayenne pepper.
For more texture: Toss in diced bell peppers or zucchini during the last few minutes of simmering.
For dairy-free: Use coconut cream instead of heavy whipping cream and skip the cream cheese (it will be thinner but still delicious).
Storage tip: Per USDA food-safety guidance, store cooked leftovers like this soup in the refrigerator for 3 to 4 days, and freeze for up to 3 months for best quality. Cool the soup quickly in shallow containers before refrigerating so it chills fast and stays safe.
Serving suggestions: Top with shredded cheddar, sour cream, sliced avocado, fresh cilantro, or crushed pork rinds for crunch. Need something to round out the meal? Pair it with one of our easy keto lunch ideas or a keto chicken recipe later in the week.
Nutrition Information
Per serving (1/8 of recipe):
- Net Carbs: ~6g
- Calories: ~500
- Fat: ~42g
- Protein: ~26g
These are estimates calculated from standard ingredient values; your exact numbers will vary with the brands you use, especially the canned tomatoes with green chiles, the cream cheese, and the onion. To stay in ketosis, most people keep daily net carbs in the 20-50g range, so this soup fits easily into a keto day.
Frequently Asked Questions
How many net carbs are in keto taco soup?
About 6g net carbs per serving (1/8 of the recipe). The exact amount varies with the brands you use, especially the canned tomatoes with green chiles and the size of your onion. Want to nail down your numbers? Learn how to count net carbs.
Can I make this in a slow cooker?
Yes! Brown the beef, onion, and garlic first, then add everything to the slow cooker. Cook on low for 4-6 hours or high for 2-3 hours.
What can I use instead of cream cheese?
Mascarpone works well for the same rich, creamy texture, or you can stir in sour cream at the end for a slightly tangier flavor.
Is this soup freezer-friendly?
Absolutely. Let it cool completely, then freeze in portions for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop, stirring so the dairy doesn't separate.
How long does keto taco soup last in the fridge?
Store leftovers in a covered container in the refrigerator for 3 to 4 days, in line with USDA food-safety guidance for cooked leftovers. Cool the soup quickly in shallow containers before refrigerating so it chills fast and stays safe.
Can I use ground turkey instead?
Yes, ground turkey works well. Add a tablespoon of butter or olive oil when browning for extra fat, since turkey is leaner than beef.
Key Takeaways
- One-pot keto taco soup with all the bold taco flavor and just about 6g net carbs per serving
- Ready in 20 minutes from start to finish
- Perfect for meal prep: refrigerate 3 to 4 days or freeze up to 3 months
- Incredibly satisfying and family-friendly
Craving more warm, comforting meals? Check out our keto dinner ideas or browse all our keto recipes.