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!”
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!
Tips for cooking up this 7 Can Taco Soup recipe
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
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.
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!
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.
Make this an 8 can taco soup: Adding extra canned vegetables to this recipe makes it even more nutritious.
More easy soup recipes
Here are more soup recipes your family will love:
● Sweet Potato Soup with Figs
● Spicy Kale Soup Recipe
● 30-Minute Pozole Recipe
- 1 pound lean ground meat
- 1 large onion, diced
- 1 (10 ounces) can RO*TEL Diced Tomatoes & Green Chilies (do not drain)
- 1 (16 ounces) can tomato sauce
- 1 (15 ounces) can pumpkin puree (not pumpkin pie mix)
- 1 (15 ounces) can corn (drained)
- 1 (15 ounces) can green beans (drained)
- 2 (16 ounce) cans beans, rinsed
- 1 packet or 1/3 cup taco seasoning mix
- 1 1/2 cups water
- Brown ground meat with one large diced onion in a large stew pot.
- Add the rest of the ingredients. Heat to boiling. Lower heat and simmer for 30 minutes. Serve.
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Amount Per Serving: Calories: 247Total Fat: 10gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 50mgSodium: 671mgCarbohydrates: 20gFiber: 5gSugar: 8gProtein: 19g
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.