Taco Soup


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Taco soup is guaranteed to be a family favorite. Made with ground beef, black beans, corn and tomatoes it’s healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free.

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

Taco soup is just the easiest, tastiest, year-round soup recipe. Bonus – it makes for a fab Taco Tuesday meal without the need to fuss with any sort of gluten-free taco shells. Oh, and kids will slurp it right up. Are you excited yet?

This taco soup is loaded with flavor and the perfect amount of spices. It’s not only beautiful, but it tastes amazing and I guarantee the whole family will love it.

Taco Soup Recipe Video

This taco soup recipe tastes like a cross between chili and a taco – it’s delicious! And you definitely won’t be missing any tortillas with this flavorful recipe. Watch the video below!

How to Make Taco Soup

Taco soup can be made in a large pot on the stove in about 30 minutes. The great thing about this recipe is that it’s loaded with veggies and protein, so it’s filling. In a good, nutrient-dense way. Here’s how easy it is to make:

  • Brown the ground beef on the stove
  • Add the diced onion, bell pepper, taco seasoning and tomato paste and stir for 2 minutes
  • Add the drained and rinsed cans of black beans, kidney beans and corn along with the diced tomatoes, green chilies and water
  • Bring it all to a boil, cover and cook for 20 minutes
  • Serve it up, garnish and enjoy!

The recipe instructions are pretty self-explanatory (and make sure to watch the video above), but I did want to mention one thing.

When it comes to the beans, make sure you drain and rinse them. Canned veggies, especially beans, have been sitting in a salt water solution to preserve them. But that means they’re loaded with sodium. By rinsing them, you can reduce that sodium level by about 40%.

And even a salt lover like me (I run very low blood pressure) doesn’t need the extra sodium that comes from canned beans. So always rinse.

Make it in a Slow Cooker or Crockpot

Yes, you can use either! I make this taco soup recipe in a large pot on the stove (as it only takes 30 minutes). But if you prefer to use a slow cooker or crockpot to “set it and forget it” you could do so.

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

For the Freshest Taco Soup

Taco soup is all about the flavor and spices. So I recommend using my homemade taco seasoning for the freshest, most bold flavor. It’s the same taco seasoning that can be found on my taco salad and  taco stuffed zucchini boats. It’s a must-make recipe for any Mexican food lover. Hint hint, make a large batch.

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

How to Garnish It

When it comes to toppings, get creative. Add some diced avocado, jalapenos and cilantro. You could also add a dollop of sour cream or a dollop of my dairy-free cashew sour cream.

For all of my dairy-free folks, I’ve kept this recipe dairy-free, though I did add the option of cheese on top. Given that Taco Soup is a Mexican-inspired recipe, I went with a light sprinkle of cotija cheese, but you could always use cheddar as well.

Cotija cheese is quite the salty cheese (see, another reason to rinse those beans) and the great thing is a little of it adds a lot of flavor.

More Delicious Mexican Recipes

You can’t go wrong with any of these reader favorites below:

And for beverages, whip up my Classic Margarita, Mango Margarita, Strawberry Margarita, Agua Fresca or Horchata.

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

Taco Soup (Easy, Healthy & Gluten-Free)

4.97 from 33 votes
Prep: 5 minutes
Cook: 25 minutes
Total: 30 minutes
Servings: 5 servings
Author: Lisa Bryan


Taco soup is guaranteed to be a family favorite. Made with ground beef, black beans, corn and tomatoes, it's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. Watch my video above to see how I make it!



  • 1 pound ground beef
  • ½ large onion, diced
  • 1 green bell pepper, diced
  • 1 tablespoon tomato paste
  • 1 recipe taco seasoning, or 2 tbsp if you've made a large batch
  • 1 (15-ounce can) black beans, drained and rinsed
  • 1 (15-ounce can) kidney beans, drained and rinsed
  • 1 (15-ounce can) canned sweet corn, drained and rinsed
  • 1 (15-ounce can) canned diced tomatoes
  • 1 (4-ounce can) canned diced green chilies
  • 3 cups water

optional toppings

  • avocado
  • jalapeno peppers
  • cilantro
  • cotija cheese, or other cheese
  • sour cream
  • cashew sour cream, dairy-free


  • In a large pot over medium heat cook the ground beef until browned. Drain any fat.
  • Add the diced onion, bell pepper, taco seasoning and tomato paste. Stir and sweat the ingredients together for 1-2 minutes.
  • Add the drained and rinsed cans of black beans, kidney beans and sweet corn. Then add the full cans of diced tomatoes, diced green chilies and water.
  • Bring to a boil, then cover, reduce the heat to low and simmer for 20 minutes. Alternatively, you could add all of the ingredients to a slow cooker and cook on low for 6 hours (or more) or high for 4 hours.
  • To serve, ladle the taco soup into bowls. Then add your favorite toppings.

Lisa's Tips

  • This is a great soup to cook in a large batch for healthy meal prep. You can freeze individual portions and reheat as needed.
  • For a meatless Monday or vegetarian/vegan option, you could easily replace the ground beef with quinoa.


Calories: 472kcal | Carbohydrates: 45g | Protein: 28g | Fat: 20g | Saturated Fat: 7g | Cholesterol: 64mg | Sodium: 990mg | Potassium: 1076mg | Fiber: 12g | Sugar: 5g | Vitamin A: 255IU | Vitamin C: 35.7mg | Calcium: 107mg | Iron: 5.6mg
Course: Main Course
Cuisine: Mexican
Keyword: taco soup, taco soup recipe
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

Originally posted August 2017, but updated to include new information.

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Recipe Rating


  1. This is one of my favorite recipes. It hits all the right balance of healthy ingredients and tasty and very satisfying. I typically make a double batch so I have some lunches in the freezer.5 stars

  2. Hi Lisa. Thank you for sharing your wonderful recipes. They are all very delicious. Is there an ingredient you recommend to substitute the beans in the taco soup recipe? We don’t tolerate beans well and just wondered if you had any recommendations. 

  3. lisa, i have a soup i’ve been making for years that is VERY close to this soup, i add much of the same ingredients but i also love to dice some jalapeno or poblano in with the mix for a little natural kick, but not much as i am a little whimpy with “hot”.
    you are my go-to for healthy and absolutely yummy recipes! and your recipes help me greatly with eating anti-inflammatory ingredients which make me feel so much better.
    great recipe, lisa! absolutely delicious…💕

  4. Delicious!! I tried it for the first time last night. It was so good I made another batch tonight to have for some lunches this week. Thanks so much for this recipe!

  5. Made this for dinner last night and it was delicious.   Spouse had seconds.  Very healthy and smells great.   Will make again.  

  6. I made this for dinner last night and it is so good!!! 😋 This soup has the perfect amount of spice and endless options for toppings. I am dairy free so I put vegan cheese, vegan sour cream, avocado, and cilantro on top. This soup is easy to make and I have plenty of leftovers to enjoy later! 😊 5 stars

  7. Looks awesome!  I can’t find a can of diced green chillies, what could I use instead?

  8. Just made this recipe for dinner — it was so cozy and warming! My husband had two bowls. I added Mexican cheese blend, sliced avocados, and jalapeños to my bowl and it turned out wonderful. Excited to have leftovers for lunch tomorrow!5 stars

  9. I’ve made this recipe several times since discovering it. I usually substitute the ground beef with Beyond Meet crumbles and/or red lentils and it tastes fantastic. My husband rarely makes dinner requests, but has specifically asked for this a couple of times. It’s quick, easy, flexible, and delicious. It freezes well, so it’s awesome for meal prep and planning ahead for lazy days.5 stars

  10. Love this!  My elderly neighbor has a standing request for a bowl. Glad to find something she loves. Thank you and keep the recipes coming!5 stars

    1. Hi Mary- How sweet of you to make this for your neighbor! Can’t wait for her to try this :)

  11. This is truly wonderful! Flavors are incredible. I swapped water for chicken stock and taco seasoning for chipotle spice. I am delighted with this. It makes huge batch, so I froze a smaller bowl, it looses nothing in defrosting and reheating. had it topped with avocado, sour cream cheese and even with greek yoghurt. I’ll be making this a lot next winter! Thank you!5 stars

    1. Hi Mara- I’m so glad you enjoyed this taco soup! This recipe is definitely a winter staple – especially with all the delicious toppings you added to this :)

  12. One of my favourite soup recipes! I’ve made it a ton of times, and it always turns out well. Perfect for meal prep, as it makes a large portion.5 stars

    1. We had a chilly weekend a thought this soup would be great for our lunch. Thank you for a great recipe! So easy to make! Loved it!5 stars

  13. This is a great recipe, especially right now for those using “staples”. I received many compliments from my husband and our four kiddos. Thank you for this clean, quick, and fulfilling spin on taco night! 5 stars

    1. Hi Lisa – Amazing! I’m so glad to hear you all loved this soup so much. It’s definitely one of my favorite pantry staple recipes :)

  14. Our first “shop from the pantry” meal during our work remotely/stay out of public days… and it was great. My husband, who is a picky eater, loved it and wants leftovers for lunch (not a fan of leftovers). thank you so much for an easy, filling, healthy meal!5 stars

    1. Hi Dee – Wonderful! I’m glad both you and your husband enjoyed this taco soup. It definitely makes for great leftovers :)

  15. Hey Lisa! I wanted to say thank you for this amazing recipe! I stumbled upon your youtube account, and instantly fell in love with your videos! I’m an avid follower as I am obsessed with healthy eating. I made this taco soup, and it really does taste like tacos minus the tortilla! I also took soft tortillas, cut them into triangles, and dusted each with salt, paprika, and olive oil, and baked at 350 until crispy! Not gluten free, but another quick way for my boyfriend to enjoy taco (soup) night! This recipe is also such a great option as my boyfriend mom is keto, so I have a delicious dinner for everyone! I’ll be trying more recipes asap! 5 stars

    1. Hi Keren – I’m so excited that you stumbled upon my channel as well! Glad all of you enjoyed this taco soup, including your boyfriend and his mom :)

  16. This recipe is so yummy I’ve made it so many times and feel obligated to leave a review. It’s quick, easy, and tasty. Thank you for this recipe!5 stars

    1. Hi Isabel – I’m so glad to hear you loved this recipe! Definitely one of the tastiest, easiest recipes :)

  17. Tried this dish tonight. So easy to prepare on a busy weeknight and very wholesome (of course ;-). My kids were a bit worried when I told them I had turned their favorite Taco dish into a soup, but they loved it. Thank you Lisa!5 stars

  18. This soup is so easy, budget friendly, and super yummy. I was worried that using water instead of chicken stock would make the soup less flavorful but it was perfect and is one less ingredient to worry about!  I used left over chicken instead of beef and it worked really well. Thank you for this great recipe!5 stars

  19. This was really yummy, especially with a side of cornbread (gluten free if needed). It was great as a soup the first day and then as a stew/chili the next day as it thickened.  I’m thinking frozen corn would work too.5 stars

    1. Hi Alexandra – So happy you enjoyed this soup! It’s one of my favorites to make ahead as a meal to eat for later during the week.

    1. Yes, I agree that it’s a great “dump and go” meal! And you gotta love those fast and easy recipes for busy weeknight meals. I’m happy you loved it Becky!

  20. Lisa this recipe is truly otstanding. Out of all the delicious recipes we’ve enjoyed from your website, this one is my favorite! We’ve made it over 10 times now and each time I am blown away by how hearty and flavorful the soup is. If you like Mexican food, I highly recommend trying this! The flavor is amazing! Thank you for this wonderful recipe Lisa, it has become one of our staples meals.5 stars

  21. I had my boyfriend make this one. He loved it because it was so easy for him to follow and came out delicious!! I especially love having the fresh jalapenos as a topping instead of mixed into the soup so I can adjust the spiciness.5 stars

    1. Hi Emily – That’s great that your boyfriend whipped up the recipe (and you got to enjoy it!). ;) And agree with having the jalapenos on top.

  22. This was so easy and delicious. I added jalapenos for some extra spice. loved putting cilantro on top. Definitely making this again.5 stars

  23. My go-to recipe if I have to cook, everybody loves and i just put something aside for me before i add the meat. Easy vegetarian/vegan option :))5 stars

    1. Wonderful! I’m happy you loved the recipe. And yes, the Taco Soup is easily modifiable to vegetarian/vegan. I’m glad you’re able to tailor it to your preferences. :)

  24. Are you sure about the nutrition numbers here? You show 6g carb over 5 servings. That’s 30g carb for the entire recipe. Without including a fiber number I can’t tell if you mean that to be total carbs or net carbs. One can of sweet corn is nearly 30g net carbs all by its lonesome. Then add the tomatoes and you’ve shot past 30g before even opening a can of beans. Seems very off to me. 

    1. Thanks for the catch Karen! There was indeed a mistake on this calculation and I just fixed it. The correct numbers are listed now. :)

  25. The broth is so incredibly flavorful. I’ve been on a soup kick lately, so this was absolutely perfect. Thanks for the recipe! 5 stars

  26. Gorgeous soup and easy recipe to boot! We are huge taco soup fans over here and it doesn’t get more delicious than this! Thanks for sharing :)5 stars

    1. Thank you Traci! I’m happy you enjoyed the taco soup and yes, it’s all about the garnishes on top for a little flair. :)

  27. If using quinoa, do I just rinse well a pound of dry quinoa and follow directions or does water amount need to be adjusted ?
    Looking forward to trying a meatless version. Thanks so much !

    1. It’s been a while since I’ve made this with quinoa, so I’d start with the amount of water in the recipe and just keep an eye on it and add more as needed. :)

  28. I made this last week after watching the video. We really enjoyed it. I made the taco seasoning as directed. My only change will be to cut back on the cayanne pepper. It overpowered the dish for me. I’ll let guests add more to their taste next time. But this is well worth making. Have leftovers in the freezer for a quick meal.4 stars

    1. Glad you enjoyed the recipe Chris! And yes, definitely feel free to adapt the seasoning to your liking. :)

  29. This soup ticks all of the boxes. It is easy to make, the ingredients are inexpensive, it is hearty and filling, you can freeze the leftovers and you cannot fault the flavour. Another great recipe from Downshiftology.5 stars

  30. Just made a batch of Taco Soup. It is ab fab!

    One tweek, I squeezed the juice of one lime onto the chopped avocados. It helps them from browning but adds a another pop of flavor to the lucky spoonfuls containing a bit of avo.

    1. Yay – happy you loved it! And I’m loving that spritz of lime juice. Thanks for sharing Teresa! :) x

  31. I love these kind of recipes as summer winds down. It’s the perfect way to bring in the Fall season and these flavors look delectable.

  32. This is the sort of easy, tasty no nonsense s oup I cook all year round too. I had a coeliac step sister when I was a teenager, adn we ate a lot of tacos actually. The corn tortillas were harder to find but tasted just as good as wheat ones.

    1. Thanks Lizzie! Yes, traditional Mexican cuisine is quite friendly for those of us who are celiac or gluten-sensitive. And I love all the herbs and spices. :) x

  33. Great video and what a gorgeous kitchen you have! Mine is so dark that I couldn’t possibly do videos in it. In fact, the best light is in my very small laundry room — that would be a funny thing to watch, huh? Me making soup next to my washer/dryer!

    1. Thanks Lisa! Surprisingly, while my kitchen is white there’s actually not a lot of natural light (no windows!). I have to use studio lights to light it up for video. And you never know, it could be quite entertaining to watch you make soup next to your washer/dryer! Haha. ;) x

  34. No excuses needed – it’s a fabulous taco-soup fusion recipe! Love the avocado addition on top, especially.

    1. I think any time you add the word “fusion” it’s guaranteed to be a winner, right?! ;) x