Cheesy Diabetic-Friendly Taco Soup
This soup has bold taco flavor, plenty of protein, and controlled carbs, making it suitable for people managing diabetes.
🧾 Ingredients (4 servings)
- 400–500 g lean ground beef or ground turkey
- 1 tbsp olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 cup diced tomatoes (no added sugar)
- 1 cup low-sodium beef or chicken broth
- ½ cup black beans, rinsed (optional – use small amount for carbs control)
- ½ cup corn kernels (optional, limit for lower carbs)
- 1 cup chopped bell peppers
- 1 tbsp taco seasoning (low sodium)
- ½ tsp cumin
- ½ tsp paprika
- Salt and black pepper to taste
Cheesy topping
- ½ cup shredded cheddar cheese
- ¼ cup plain Greek yogurt (instead of sour cream)
👩🍳 Instructions
1️⃣ Cook the meat
Heat olive oil in a pot over medium heat. Add ground beef or turkey and cook until browned.
2️⃣ Add aromatics
Stir in onion and garlic. Cook for 2–3 minutes until fragrant.
3️⃣ Add vegetables and spices
Add diced tomatoes, bell peppers, taco seasoning, cumin, and paprika.
4️⃣ Add broth
Pour in the broth and bring to a gentle simmer.
5️⃣ Add beans and corn (optional)
Add small amounts to keep the carb count controlled.
6️⃣ Simmer
Cook for 15–20 minutes so flavors blend.
7️⃣ Serve
Ladle into bowls and top with cheddar cheese and Greek yogurt.
🥗 Optional Healthy Toppings
- Avocado slices
- Fresh cilantro
- Jalapeños
- Lime juice
📊 Approximate Nutrition (per serving)
- Calories: ~260–300
- Protein: ~22–25 g
- Net carbs: ~10–14 g
✔ High protein
✔ Fiber from vegetables
✔ Lower carb than traditional taco soup
