Keto Cottage Cheese Taco Soup With Ground Beef

A creamy, cozy bowl of keto cottage cheese taco soup with ground beef, made with real ingredients like ground beef and blended cottage cheese. It hits the spot when you need something warm and filling without leaving you hungry two hours later. 

Each spoonful of this keto taco soup is creamy, cheesy, and full of taco flavor. It’s made in one pot, no protein powder, and barely any chopping. You melt, simmer, stir, and you are done.

This protein soup is one of those “real food wins” that turns a chaotic weekday into a warm reset.

You get:

• About 35g protein per serving
• Around 11g net carbs
• Under 20 minutes total time
• Zero stress

This isn’t a “diet” soup, but it’s high protein comfort food that supports weight management and still tastes good.

This Keto Taco Soup with Cottage Cheese Is

• Creamy, savory, and filling without the carb crash
• High protein from real beef and cottage cheese
• Diabetic-friendly with balanced, low sugar ingredients
• Easy to make with one pot and minimal cleanup
• Small-batch friendly – no food waste or leftovers overload

What Makes This Taco Soup Different

No cream cheese. No thickeners. No gimmicks. Just real flavor, high protein, and a creamy texture that comes from blended cottage cheese, not heavy cream. 

This is one of those “I can actually eat this for dinner and feel good after” recipes. You brown the beef with the seasonings to build flavor right from the start, stir in the cheese off-heat to keep it smooth, and use optional cauliflower rice for real-food texture, not artificial volume.

How To Make Cottage Cheese Taco Soup With Ground Beef

1. Melt the butter in a medium pot over medium heat. Add the ground beef and taco seasoning, then cook until the beef is fully browned and the spices are fragrant.
2. Add your chopped vegetables and stir to coat them in the beef and spice mixture. Let everything simmer together until the vegetables have softened slightly, about 5 minutes. I don’t usually add extra salt and black pepper, but if you want, add them now.
3. Pour in the canned tomatoes and beef broth, bring to a low simmer, and let it all bubble gently for 10 minutes so the flavors can come together.
4. While the soup simmers, blend the cottage cheese until smooth using a small blender or stick blender. This keeps it creamy and prevents curdling later.
5. Turn off the heat completely, then stir in the blended cottage cheese and shredded cheddar cheese. Let the residual heat melt everything into a smooth, creamy soup. Do not let it boil.
6. Ladle into bowls and finish with a sprinkle of fresh chopped cilantro or parsley if you prefer. That is it! Dinner is ready.

Testing Notes

I’ve been making this low-carb soup for years, not as a test recipe, but as real food I actually eat on repeat. I finally wrote it down because I realized I make it differently than most keto taco soups out there. 

First, I always brown the beef with the taco seasonings for extra flavor. It is not just easier, it helps the spices bloom properly and gives the soup a deeper, toasty flavor from the start. 

Second, blending the cottage cheese before adding it is non-negotiable. Stirring it in raw while the soup is still hot (but not boiling) keeps it smooth and creamy, never curdled or lumpy.

Last, I often stir in a little cauliflower rice. Yes, it adds a few carbs, but it also adds texture and volume that makes the soup feel more like a full meal. Just one reminder: do not add the cottage cheese while the pot is boiling. You’ll get curdles. Turn off the hob and let the heat gently melt it in. Blending the cottage cheese first makes all the difference – no lumps, no weird texture, just creamy comfort.

Ingredient Swaps

• Use ground turkey or chicken instead of beef for a lighter or leaner version.
• Swap Cheddar cheese with Monterey Jack, pepper jack, or even a smoky cheese if you want more heat or depth.
• If using frozen vegetables, toss them straight in, no need to thaw.
• You can skip the cauliflower rice if you want to reduce carbs even further. It adds texture and volume, but the soup still works without it.
• For the cottage cheese, you can use cream cheese or heavy cream in a pinch, just skip the blending step and add them off-heat. The texture will be slightly richer and thicker, but still creamy.

Storage Tips

• Fridge: Store in a sealed container for up to 4 days. Reheat gently on the stove or in the microwave.
• Freezer: This soup freezes well if you leave out the cheese and add it fresh when reheating. Freeze flat in bags or in glass containers.

Make It a Moment

Ladle it into your favorite bowl. Add a swirl of sour cream or a sprinkle of extra cheddar if you’re feeling fancy. Then rip into a warm keto cottage cheese garlic knot on the side — because soup is good, but soup with something to dip? Even better.

Conclusion

This is the kind of weeknight dinner that helps you breathe out. No overthinking. No gimmicks. Just protein, comfort, and flavor in a bowl. I have been keto since 2019, lost 50 lbs, and still make this kind of soup on repeat – because it works.

FAQ

Can you eat taco soup on a keto diet?

Yes, if it’s made with low-carb ingredients. This recipe is keto-friendly because it skips the beans, blends in cottage cheese for creaminess, and keeps carbs around 11g net per serving.

How many carbs are in taco soup with ground beef?

It depends on the ingredients. This version has about 11g net carbs, thanks to the use of cauliflower rice, no beans, and no added sugars.

Can I use store-bought taco seasoning?

Yes, but check the label. Many blends sneak in starches or sugar. If you want full control, use my homemade keto taco seasoning.

Will the cottage cheese curdle?

Not if you do it right. Blend it until smooth and stir it in after turning off the heat. That’s the trick to keep it creamy, not lumpy.

Is this soup good for meal prep?

Yes, but it’s best fresh. If you’re prepping ahead, freeze without the cottage cheese and stir it in when reheating.

More Recipes

More Keto Soups

• Simple Keto Pumpkin Soup
• Cottage Cheese Pumpkin Soup

Or browse the full Keto Soups Collection

Keto Breads That Belong Next to This Bowl

• Keto Cottage Cheese Garlic Knots
• Keto Garlic Bread
• Keto Cottage Cheese Breadsticks