This gluten-free, dairy-free one-pot taco soup recipe is the perfect recipe for busy weeknights, meal prep, or cooking for a crowd. It only takes 30 minutes to make and packs 25 grams of protein and 11 grams of fiber per serving!
This recipe combines my two favorite things: Mexican food and soup! I remember the first time I tried taco soup was on a Girl Scout camping trip. I came home raving about how good it was and asking my mom if she could start making it for us. It soon became a weekly staple in our household and I continue to make it to this day.
In this post, you will get access to the best one-pot taco soup recipe. You will learn all about the nutritional content of this meal, what to serve with it, and how to store & reheat it.
In this recipe, I use my salt-free Mexican spice blend from my spice company – The Spice Girl Kitchen. I’m completely biased because it is, after all, my spice recipe and the best salt-free Mexican seasoning on the market. But feel free to use whatever taco seasoning you have on hand.
This post is all about one-pot taco soup!
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Is One-Pot Taco Soup Healthy?
When I put my dietitian cap on, I LOVE taco soup as an easy, well-balanced, nutrient-dense meal. It packs 25 g protein and 11 g fiber in just 411 calories. It contains lots of different veggies and tastes very hardy even though it’s quite light.
It is the epitome of the “hunger-crushing combo” – which is protein + fat + fiber.
When you have the right balance of these three in a meal, the satisfaction level of that meal shoots way up. I always aim to have some form of protein, fat, and fiber in each meal and snack – and I encourage my clients to do the same!
As with anything, the quality of the dish depends on the quality of the ingredients. I chose an organic 80/20 beef in this recipe. However, you can opt for an even leaner variety of beef or swap the beef altogether for a lean ground turkey, chicken, or bison!
I aim to work beans and legumes into my diet as frequently as possible. So I also love that this recipe provides a serving of black beans for an added boost of fiber. Not to mention, additional fiber and micronutrients from the variety of veggies!
This recipe is naturally gluten and dairy-free. If you want to add some toppings and still keep this recipe dairy and gluten-free, just opt for vegan cheese and gluten-free tortilla chips.
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Taco Soup As Meal Prep
Meal Prep
This is one of my favorite meals to make for meal prep because it’s easy to clean up and reheats well! Also, because it is well-balanced and nutrient-dense – it’s supportive of our goals! This recipe is absolutely a staple meal that rotates into our meal prep – and I hope it becomes a staple meal in your recipe rotation too!
Cost
It’s also cheap to make. Meat is the most expensive ingredient. I suggest shopping at Aldi or Sam’s for some cheaper, high-quality meat. All of the other ingredients are either canned or just a few dollars on the produce aisle! So it keeps your wallet AND waistline in check – we love that!
Serving
What do I serve with one-pot taco soup? Well, you could start with a chopped salad if you want. But I normally will serve it with:
- lime wedges
- cilantro
- shredded cheese (opt for vegan cheese to keep it dairy-free)
- tortilla chips (opt for gluten-free tortilla chips to keep it gluten-free)
- sour cream (opt for vegan sour cream to keep it dairy-free)
- of course, you could also have salsa, guacamole, or queso on the table too!
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You May Also Like
If you like this recipe, check out my other amazing Mexican-inspired recipes like:
OR click here to explore the entire Mexican category!
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Store & Reheat
As a general rule of thumb, soup tends to store and reheat well because the broth helps it retain its flavor and quality. Just one more reason to love this recipe!
Store
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Allow it to cool to room temperature before securing the lid (about 30-45 minutes; the exact time depends on the amount of soup). Store in the fridge for up to 4 days.
Freezer: You can also freeze the soup for up to 3 months. Place the soup in the fridge to thaw overnight for best results.
Reheat
Microwave: Place soup in a microwave-safe dish, cover, and microwave on high for 1-3 minutes or until heated through. Stir halfway through to warm it evenly.*
Stovetop: Place soup in a pot over medium heat. Once the soup is simmering, reduce to medium-low and cover for 3-5 minutes or until heated through. Stir occasionally.*
Oven: Not recommended.
* Total time depends on the amount you are reheating.
One-Pot Taco Soup
Ingredients
- 1 tbsp olive oil
- 1 lb 80/20 ground beef
- 1 red onion, diced
- 1 poblano pepper, diced
- 1 jalapeno pepper, diced (optional)
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 1 15.5-oz can corn, rinsed and drained
- 1 15.5-oz can black beans, rinsed and drained
- 1 15.5-oz can diced tomatoes, with juices
- 3 1/2 cups beef broth
- 4 tbsp The Spice Girl Kitchen Mexican Seasoning
- 1 tsp The Spice Girl Kitchen Tri-Salt Blend
Instructions
- Preheat a large pot over medium-high heat. Add in the olive oil and ground beef.
- Using a wooden spatula, break up the ground beef as it cooks. Cook until beef is no longer pink, about 5 minutes.
- Add in the onion, poblano pepper, jalapeno pepper, and bell pepper. Sautee for 5 minutes or until the onion becomes translucent. Add in the garlic and sautee an additional 30 seconds.
- Add the remaining ingredients. Stir to combine. Cover, bring to a boil, and reduce to a simmer. Simmer for 10-15 minutes.
- Adjust seasoning according to taste. If the liquid has evaporated too much during cooking, add a splash of beef stock until desired consistency is reached.
- Serve warm with toppings of choice (chips, cheese, cilantro, sour cream, and/or lime wedges!)
Video
Notes
Store & Reheat
As a general rule of thumb, soup tends to store and reheat well because the broth helps it retain its flavor and quality. Just one more reason to love this recipe!Store
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Allow it to cool to room temperature before securing the lid (about 30-45 minutes; the exact time depends on the amount of soup). Store in the fridge for up to 4 days. Freezer: You can also freeze the soup for up to 3 months. Place the soup in the fridge to thaw overnight for best results.Reheat
Microwave: Place soup in a microwave-safe dish, cover, and microwave on high for 1-3 minutes or until heated through. Stir halfway through to warm it evenly.* Stovetop: Place soup in a pot over medium heat. Once the soup is simmering, reduce to medium-low and cover for 3-5 minutes or until heated through. Stir occasionally.* Oven: Not recommended. * Total time depends on the amount you are reheatingThis post was all about One-Pot Taco Soup.
Did you try this recipe? Make sure to tag me @thespicegirlkitchen_ on Instagram or @thespicegirlkitchen on TikTok! I love seeing your recreations! I will be your ultimate hype woman!
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