7 Can Taco Soup Recipe

A bowl of hearty 7 Can Taco Soup

This 7 Can Taco Soup recipe is based on a Weight Watchers taco soup recipe I got in a meeting years ago. It’s a hearty and tasty soup that always hits the spot.

I’ve tweaked this taco soup recipe so anyone can easily open a few cans of beans and vegetables, tomato sauce, and pureed pumpkin and have a quick, wholesome, and delicious dinner in less than an hour.

I often make this 7 can taco soup recipe twice a month and my family doesn’t get bored with it.

Believe it or not, my kids thank me for making what they call, “The best taco soup recipe ever!”

Taco soup in a white bowl with a spoon with tortilla chips.

Making a more wholesome 7 Can Taco Soup

I’ve made the original Weight Watchers taco soup recipe dairy free by eliminating the dry ranch dressing.

The brand name stuff has buttermilk in it, which of course isn’t good for us lactose intolerant people who have to avoid dairy.

If you buy the generic ranch dressing, it’s full of MSG, which I didn’t want in my healthy taco soup. No thanks!

Finally, I got rid of the ranch packets, because I was always running out of them (oops!) and didn’t like the extra cost.

I added more vegetables and fiber to this quick and easy taco soup recipe by including canned pumpkin puree, canned beans, and canned corn.

I also added Ro*tel tomatoes to the taco soup a little heat. You can use mild or original depending on how spicy you want the soup.

My son always adds even more heat by adding his favorite Mexican hot sauce!

Making 7 can taco soup on the stovetop in a large pot.

Tips for cooking up this 7 Can Taco Soup recipe

What type of ground meat? This easy taco soup recipe uses ground beef. But you can use ground turkey or venison.

To make a vegetarian version use soy crumbles instead. Or leave out the ground meat altogether for a vegan version. The beans will give you plenty of vegetarian protein.

What type of beans? Any type of canned beans are fine – kidney, pinto, garbanzo, black beans, or a combination. (Not baked beans though!)

Just make sure to rinse them well to get that slimy stuff of of them!

What to serve with taco soup? Here are some of the toppings I love to add to 7 Can Taco Soup. Tasty!

chopped cilantro

shredded cheese

dollops of no-fat Greek yogurt or sour cream

diced avocado and onions

a scoop of salsa

hot sauce

crushed tortilla chips

What kind of taco seasoning? Most taco seasoning mixes are naturally gluten free, but some do contain whey so are NOT dairy free.

If you want to avoid dairy – and save some money, too – make your own homemade taco seasoning by making up a batch of my easy homemade taco seasoning recipe.

Serving 7 Can Taco Soup with salsa, chips, shredded cheese, and sour cream or Greek yogurt.

More tips for making the best taco soup

On a keto diet? If you’re doing keto, make this a keto taco soup by substituting frozen pepper strips (2-3 small bags) for the canned beans and corn. (Green beans and pumpkin are OK.)

Then add 8 ounces of cream cheese and use beef broth instead of water to make a delicious creamy soup. Mmmmmm.

Can I freeze taco soup? You bet! Double this taco soup recipe and freeze half for later. However, you’ll need a very large stock pot to cook it in!

I cook mine in a 7-1/4 quart Le Creuset Dutch Oven since I have a induction cooktop stove.

Can you make this as a slow cooker taco soup? Of course. Brown the ground meat and onion in a large skillet. Then transfer it to a 6-quart Crock-pot slow cooker and add the rest of the ingredients.

Cook for 8 hours and serve with your favorite slow cooker toppings. Use slow cooker liners for easy cleanup.

Party on! 7 Can Taco Soup is a terrific dish to make to potluck parties. You may want to double or triple the recipe so you have plenty for the party.

I put my soup in a Cook N Carry Crock-Pot and take it an insulated travel bag. Works great!

Make this an 8 can taco soup: Adding extra canned vegetables to this recipe makes it even more nutritious.

Save on pumpkin: Stock up on canned pumpkin puree during Thanksgiving when it’s on sale to use in this easy dinner recipe during the rest of the year.

More easy soup recipes

Here are more soup recipes your family will love:

Best Split Pea Soup recipe

 Sweet Potato Soup with Figs

Easy Tomato & Okra Soup

Spicy Kale Soup Recipe

30-Minute Pozole Recipe


7 Can Taco Soup Recipe

Taco soup in a white bowl with a spoon and tortilla chips.

This 7 Can Taco Soup is based on a Weight Watchers taco soup recipe. It can be turned into recipes for slow cooker taco soup or a keto taco soup.

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour


  • 1 pound lean ground meat
  • 1 large onion, diced
  • 1 10-ounce can RO*TEL Diced Tomatoes & Green Chilies (do not drain)
  • 1 16-ounce can tomato sauce
  • 1 15-ounce can pumpkin puree (not pumpkin pie mix)
  • 1 15-ounce can corn (drained)
  • 1 15-ounce can green beans (drained)
  • 2 16-ounce cans beans, rinsed
  • 1 packet or 1/3 cup taco seasoning mix
  • 1 1/2 cups water


  1. Brown ground meat with one large diced onion in a large stew pot.
  2. Add the rest of the ingredients. Heat to boiling. Lower heat and simmer for 30 minutes. Serve.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 381Total Fat: 12gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 50mgSodium: 1293mgCarbohydrates: 50gFiber: 12gSugar: 20gProtein: 25g

Nutritional information is automatically calculated per the ingredients list. Serving size may not be accurate. Please double-check with your preferred nutritional app for the most accurate information.

Originally published on January 9, 2010 and February 12, 2016.

Updated with new pictures and information.

7 Can Taco Soup Recipe

One thought on “7 Can Taco Soup Recipe

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating: 5 4 3 2 1