What’s for Dinner? Taco Soup

The best meals are usually the simplest ones. Taco soup is one of those go-to recipes that checks so many boxes for busy families. It is affordable, easy to prepare, filling, and made with ingredients many people already have in their cabinets or pantries.

Soup is a great family- and budget-friendly option any time of year. Whether you need a quick weeknight dinner, a meal that stretches your grocery budget, or something you can make once and enjoy the next day, taco soup is a practical choice. With just one pot and simple ingredients, it gives you a hearty meal without much hassle or cleanup.

One of the biggest benefits of taco soup is how easy it is to build balanced nutrition into one bowl. Pantry staples like canned beans, tomatoes, and corn help save both time and money while also adding important nutrients. Beans are a great source of fiber, which is an important part of a healthy eating pattern. Fiber supports digestive health, can help with fullness, and may also play a role in heart health and blood sugar management. Women need at least 25 grams of fiber per day, and men need at least 30 grams.

Taco soup is also a smart way to stretch protein and make the most of what you have on hand. You can use ground turkey, chicken, or beef, or use less meat and add extra beans for a more budget-friendly option. Flavor can come from taco seasoning, onions, garlic, and other spices, allowing you to create a satisfying meal without relying too much on added salt.  

Try our DIY Salt-Free Taco Spice Blend. It’s a crowd favorite.

MSU Salt-Free Taco Spice Blend

1 tablespoon chili powder

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon crushed red pepper flakes

¼ teaspoon oregano

½ teaspoon paprika

1½ teaspoons cumin

1 teaspoon black pepper

Tips: Use in taco soup, on chicken, beef, fish, or vegetable tacos, fajitas, and kebabs.

For tacos, this mix works great with 1½ pounds of meat and 1 cup of water.

Another reason taco soup works so well for families is its flexibility. It’s easy to make the dish your own and get your kiddos involved, and toppings allow everyone at the table to customize their bowl. Cheese, avocado, or crushed tortilla chips can add extra flavor and texture while helping to keep mealtime enjoyable for both kids and adults.

Taco soup is also ideal for batch cooking. It stores well and reheats easily. Leftovers often get eaten, which can help reduce food waste and save money throughout the week. For families trying to eat well on a budget, simple meals like this can make healthy eating feel more manageable and realistic.

Taco soup is a great reminder that balanced, budget-friendly meals can be comforting, practical, and full of flavor all at the same time.

Registered Dietitian Tip: Meals like taco soup, with protein, fiber, and flavor all in one bowl, are great for batch cooking, budgeting, and balanced nutrition. Drain and rinse the beans to reduce sodium or buy no-salt-added or low-sodium options. Just in case you don’t know, you won’t find salt-free or low-sodium options for all the ingredients in this taco soup.

For more recipes with beans, check out our MSU Extension Publication 2599, “Nutrition and Wellness: Bean Basics.

Taco Soup

1 can light red kidney beans, drained and rinsed

1 can pinto beans, drained and rinsed

1 can black beans, drained and rinsed

1 can corn, undrained

1 can green chilies

1 can tomato sauce, no salt

1 can low-sodium Rotel

1 pound seasoned cooked ground meat, cooked

2 – 4 cups broth

2 – 3 tablespoons MSU Salt Free Taco Seasoning Blend

Instructions

1. Wash your hands with soap and water.
2. Add ingredients to a pot and mix well.
3. Bring to a boil, then simmer on low heat for 25 – 30 minutes.

For additional tips and registered dietitian-approved recipes, be sure to join our MSU Extension Nutrition and Wellness Facebook group.