Keto Taco Soup
Published April 12, 2020 • Updated March 13, 2026
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I make this creamy low carb taco soup almost every week in my slow cooker. Dump everything in, walk away, and come home to a thick, spicy, filling bowl.
You have a tough choice tonight. Between my cheeseburger soup, beef stew, or this soup right here, I don’t envy you. But if I’m picking? I’m making this one. It’s the recipe I come back to more than any other on the site.
Taco Soup Recipe
I’ve been making keto taco soup since 2019, and I always have a bag of it stashed in the freezer. Ground beef, diced tomatoes with green chilies, cauliflower rice, and a handful of spices go in the pot. No fancy technique. No long ingredient list. Thirty minutes before serving, cream cheese cubes go in and melt into this silky, creamy broth that makes the whole thing feel indulgent.
The cream cheese is the part I get the most questions about. I use a full 8 ounces, cubed, and it goes in right at the end. I’ve had readers ask if they can skip it or use less. I tried scaling it back once and regretted it. The broth without it is fine, but with it, it’s a completely different soup. One tip: let the cream cheese sit on the counter for 20-30 minutes before adding it. Room temp cubes melt smooth. Cold ones go lumpy.
Most traditional versions load up on beans and corn, which pushes past 30g of carbs per serving. I swapped in cauliflower rice and dropped the beans entirely. This version comes in at 7.5g net carbs. You won’t miss them once you taste that broth.
I also tested swapping half the ground beef for chorizo after a reader mentioned it in the comments. The chorizo fat dissolves into the broth and leaves this smoky, spicy undercurrent that regular beef doesn’t have. I’m adding it to my permanent rotation.
What I love about this recipe is the flexibility. You can make it in the crock pot, the Instant Pot, or right on the stovetop. I’ve done all three. The crock pot is my default because I dump everything in the morning and forget about it. The Instant Pot gets dinner on the table in under 30 minutes when I’m behind schedule. And the stovetop works when I want it simmering while I’m already in the kitchen.
If you like the dump-and-go approach, this is a freezer meal you’ll want in rotation. I usually prep two bags at a time (one for tonight, one for the freezer) and it takes maybe 15 extra minutes. For more keto comfort food, try my taco pie or beef and tomato soup.
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Ingredients
1 1/2 pound ground beef -
1 green bell pepper, diced
-
1/2 cup diced onion
-
1 1/2 cups chicken broth
-
10 oz can diced tomatoes with green chilies
-
1 teaspoon salt
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1 teaspoon ground cumin
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1/2 teaspoon garlic powder
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1/2 teaspoon onion powder
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1/2 teaspoon oregano
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2 teaspoons minced garlic
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1/2 teaspoon black pepper
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1 bag frozen cauliflower rice
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8 oz cream cheese, cubed
Step by Step Instructions
Step by Step Instructions
Add ingredients and slow cook
Add all ingredients, except cream cheese, to the liner of a slow cooker. Cover and cook at low for 8 to 9 hours or high for 5 to 6 hours.
- Ground beef
- Bell pepper
- Onion
- Chicken broth or stock
- Diced tomato
- Salt
- Cumin
- Garlic powder
- Onion powder
- Oregano
- Minced garlic
- Black pepper
- Cauliflower rice
Add cream cheese
Thirty minutes before serving, add cubed cream cheese. Stir to combine and season with additional salt and pepper if needed.
- Cream cheese
Freezer instructions
Add all ingredients (except cream cheese) to a large ziploc bag, remove all the air and seal it close. Mix or shake to combine. Freeze flat. To cook, thaw in the refrigerator the night before. Then cook according to instructions above.
Instant Pot instructions
Add ground beef to the liner of an Instant Pot. Press sauté and cook until almost browned. Add bell pepper and onion and continue cooking until slightly softened. Add remaining ingredients, including cream cheese. Pressure cook on high for 5 minutes. Let pressure release naturally for 10 minutes before releasing the remaining pressure manually. Move valve to vent to release pressure manually.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I cook this straight from frozen, or does it need to thaw first?
I've tested both. In the crock pot, frozen works if you add an extra 1-2 hours on low. For the Instant Pot and stovetop, I thaw overnight in the fridge first. A frozen block in the pressure cooker throws off the timing and you end up with unevenly cooked beef. My standard routine is to move a bag from the freezer to the fridge the night before.
Why did my cream cheese go lumpy, and how do I fix it?
I've had this happen when the cream cheese goes in cold. My fix: let it sit on the counter for 20-30 minutes before adding, and cut the cubes small (about 1 inch). Stir steadily as they melt. If it still clumps, a few minutes with an immersion blender smooths it right out. I do this every time now and haven't had lumps since.
Do I need to brown the ground beef before adding it to the slow cooker?
No. I've made it both ways and genuinely cannot tell a difference in the finished soup. The beef breaks apart completely after 8 hours on low. For the Instant Pot version, I do brown it first using the saute function because the pressure cook time is too short to break down raw beef properly.
Can I use chicken, turkey, or chorizo instead of ground beef?
I've tried all three. Turkey is a straight swap, no changes needed. For chicken, I cook it separately first (browned in a skillet or baked) then shred or cube it before adding. My favorite swap is half ground beef, half chorizo. The chorizo fat dissolves into the broth and adds a smoky, spicy layer that I actually prefer to all-beef now.
How many carbs are in this compared to regular versions?
Most traditional recipes come in above 30g net carbs per serving because of the beans and corn. My low carb version uses cauliflower rice instead and skips the beans, bringing it down to 7.5g net carbs per serving. I've been making it this way for years and honestly don't miss the beans at all.
Why aren't there beans in this recipe?
Beans are one of the highest-carb ingredients in traditional versions. Even half a cup of black beans adds 12-15g net carbs. I replaced them with cauliflower rice, which gives the soup body and soaks up the broth the same way. I tested kidney beans, black beans, and no beans side by side, and the cauliflower rice version won every time on both taste and macros.
How many cups are in a bag of frozen cauliflower rice?
I use about 8 cups, which is roughly one standard bag from the freezer section. This is one ingredient where exact measurements don't matter much. I've added a full bag and a half when I wanted a thicker, heartier result, and it worked great. Adjust based on how brothy or thick you want the finished bowl.
Tried this with ground turkey instead of beef because that's what I had, and I was genuinely nervous it would taste flat. It didn't. The cream cheese and the cumin pull everything together no matter what protein you use. Still giving it 4 stars because I think beef probably has more depth, but the turkey version is good enough that I'll keep making it on weeks when I'm trying to keep things a little lighter.
The 5pm scramble is so real, which is exactly why I flagged this the second I saw the freezer-friendly note. Planning to do a double batch this weekend. But I've never actually cooked a freezer meal in a slow cooker before, so now I'm lost in logistics. Do you thaw it overnight in the fridge first, or can it go straight from frozen? And what about the cream cheese? Still thirty minutes before serving, or does that timing shift when everything's starting cold? Genuinely don't know if there's a right answer here or if I'm just overthinking it.
I almost skipped the cream cheese because it seemed like too much, but it makes the broth this silky thing that I didn't know I needed. Going back in the rotation.
The broth without it is fine. With it, it's a different soup. I tried scaling it back once and regretted it.
I did half ground beef, half chorizo because that's what was in the freezer and I figured it was worth a shot. The chorizo just disappears into the broth but leaves this smoky, spicy undercurrent that beef alone doesn't have. I was a little nervous it would throw off the whole taco flavor but it made the soup so much richer. Made it during the snowstorm last week and we ate it over two days straight. The cream cheese step at the end is the part I couldn't get over, watching those cubes go from solid to smooth right before serving. Not changing a thing next time except maybe making more of it.
Chorizo fat in the broth does something beef can't. That undercurrent you're describing is why I'm adding this to my next batch.
Made this last night and the cream cheese went lumpy on me, is that a stirring thing or do I just need to cut the pieces smaller?
Both. Room temp cream cheese melts way smoother. I sit mine out 20-30 minutes before it goes in, and keep the cubes pretty small.
This keto taco soup is so creamy and delicious! I love the addition of the avocado and cilantro, it gives it a great flavor. This soup is perfect for a cold winter day.
Avocado on this is such a good call. I do a little lime squeeze on mine too - keeps it bright and cuts through the cream cheese.
We made this recipe tonight for dinner. Flipping Awesome!!! As per the usual, I always make a few tweaks but nothing major, just a little more spice (chipotle powder and a small can of green chiles). Oh I did add a bit more broth just cause we wanted to have enough for a second meal. Great job Ms Annie, you've knocked another out of the park!
Chipotle powder is such a good add to this one. The smokiness cuts through the cream cheese in a way regular chili powder doesn't.
How many ounces or cups in a bag of frozen cauliflower rice?
I used 8 cups
Do you brown the ground beef before putting in crock pot?
Nope, you don't have to. It cooks in the crock pot. But you can if you want.
I made this on my day off. I used chicken thighs. I substituted red pepper for the green. Oh. My, was this good!! Just love your recipes.
I love this recipe. Too bad it's late an I can't actually do this now! But I can taste it.these are very good ideas.esp the freezer dump part.thanks
The freezer bag part is why I make this on repeat. I usually have two stashed in there so dinner is just dump and walk away.
Made this in the instant pot today. Not much to look at but the hubby and I both had two bowls. Pretty tasty.
Two bowls each is basically a standing ovation. Ha. The cauliflower rice makes it surprisingly filling.