This article provides a comprehensive guide to making a delicious and creamy keto taco soup using an Instant Pot. It covers everything from ingredients and variations to step-by-step instructions and storage tips. This recipe is perfect for a quick, healthy, and flavorful meal that the whole family will enjoy.
Introduction
Taco Tuesday just got a whole lot more exciting! Say goodbye to plain tacos and hello to this creamy, low-carb taco soup. Using an Instant Pot significantly reduces cooking time, making it a perfect option for busy weeknights. In just 15 minutes after the cooker reaches the desired pressure, you'll have a hearty and satisfying meal ready to be loaded with your favorite toppings.
Why Choose Instant Pot Taco Soup?
- Speed: The Instant Pot drastically cuts down cooking time compared to traditional stovetop or slow cooker methods.
- Convenience: With the Instant Pot's versatile functions, you can sauté, pressure cook, steam, and even slow cook all in one appliance.
- Flavor: This recipe is packed with flavor, offering a delicious twist on traditional tacos.
- Customizable: Easily adapt the recipe to your preferences with various ingredient swaps and toppings.
- Healthy: This taco soup recipe is keto-friendly and high in protein.
Ingredients
Here's a breakdown of the ingredients you'll need for this Instant Pot keto taco soup:
- Ground Beef: Use 80/20 ground beef or lean ground beef. Ground turkey, ground chicken, or chorizo can be substituted.
- Spices:
- Onion Flakes: Optional, but adds extra flavor. Fresh chopped onions or onion powder can also be used.
- Garlic Cloves: Fresh minced garlic is recommended, but garlic powder can be used in a pinch.
- Taco Seasoning: Use a homemade blend or a store-bought variety, ensuring it doesn't contain added sugar.
- Chili Powder
- Cumin
- Salt and Pepper
- Dried Oregano
- Ground Coriander
- Vegetables:
- Diced Tomatoes with Green Chilies: RoTel brand is a popular choice.
- Onions
- Green Bell Peppers
- Carrots
- Celery
- Liquids:
- Beef Broth: Adds a rich, beefy flavor. Beef stock can also be used. Chicken broth can be substituted if you are using chicken.
- Water
- Dairy (Added After Pressure Cooking):
- Cream Cheese: Adds creaminess and richness. Farmer's cheese can be used as a substitute.
- Heavy Cream: Contributes to the soup's creamy texture. Coconut milk or fat-free evaporated milk can also be used.
Ingredient Variations and Swaps
- Meat: Experiment with ground turkey, ground chicken, or chorizo for different flavor profiles.
- Vegetables: Add celery, bell peppers, zucchini, or diced peppers for extra nutrients and texture.
- Dairy: Use farmer's cheese instead of cream cheese, or coconut milk instead of heavy cream for a dairy-free option.
- Beans and Corn: If you're not following a strict low-carb diet, add canned beans or corn for added heartiness.
- Spice Level: Adjust the amount of chili powder or add a pinch of cayenne pepper for a spicier soup.
- Rice: Add ¼ cup of arborio rice along with the tomatoes.
Step-by-Step Instructions
Here's how to make this easy taco soup in your Instant Pot:
- Sauté the Beef: Turn the Instant Pot to the "sauté" setting. Add the ground beef and cook, breaking it up into smaller pieces, until browned. Drain any excess grease.
- Add Vegetables: Add the diced onion and sauté until softened, about 3-4 minutes. Add minced garlic and cook for another minute while stirring.
- Deglaze the Pot: Pour in about 1/4 cup of beef broth and scrape the bottom of the pot with a wooden spoon to remove any browned bits. This prevents the "burn" warning and adds flavor.
- Combine Ingredients: Add the cooked ground beef, Rotel diced tomatoes with green chilies, taco seasoning, chili powder, cumin, salt, pepper, beef broth, chopped celery, chopped carrots, and dried oregano to the Instant Pot. Stir to combine.
- Pressure Cook: Secure the lid on the Instant Pot and set it to "sealing". Cook on the "soup" setting for 5 minutes on Manual High, or Pressure Cook. The pot will take about 15-20 minutes to come to pressure.
- Release Pressure: Once the cooking time is complete, allow the pressure to release naturally for 10 minutes. Then, do a quick release (QR) by carefully turning the pressure valve to "venting" to release any remaining pressure. Cover the valve with a kitchen towel to avoid spraying.
- Add Dairy: After the Instant Pot depressurizes and the pin has dropped, remove the lid. Turn the Instant Pot to the "sauté" function. Add the cream cheese (cubed and softened) and heavy cream. Stir until the cream cheese is fully melted and incorporated into the soup. Boil for approximately 4 minutes on sauté function, then add salt and pepper to taste.
- Shred Chicken (If Using): If using chicken breasts, remove them from the pot and shred them with two forks. Return the shredded chicken to the Instant Pot.
- Serve: Ladle the soup into bowls and top with your favorite taco toppings.
Slow Cooker Instructions
If you don't have an Instant Pot, you can easily make this taco soup in a slow cooker:
Read also: Mediterranean Diet, Instant Pot Style
- Brown the Beef: Cook the ground beef or turkey in a skillet over medium heat until cooked through, about 7-8 minutes. Drain the grease.
- Sauté the Vegetables: Heat olive oil on medium heat, then add green peppers, onion, and minced garlic. Sauté until the onions and green peppers soften (approx 4 minutes).
- Combine Ingredients: Transfer the ground beef to the slow cooker. Add the Rotel, beef broth, taco seasoning, onion, garlic powder, pepper, and sautéed veggies. Stir to combine.
- Slow Cook: Cook on low heat for 8 hours or on high heat for 4 hours.
- Shred Chicken (If Using): Remove the chicken and shred into chunks then add back to the Crock-Pot.
- Add Dairy: Ensure the cream cheese is at room temperature before adding to the crockpot. Remove about 1 cup of broth from the soup and combine with the softened cream cheese. You can use a whisk or an immersion blender. Then add the mixture back to the Crock-Pot and stir to combine. Slow-cook on high for 30 minutes with the lid on.
- Serve: Ladle into bowls and garnish as desired.
Stovetop Instructions
- Brown the Beef: In a large pot, cook the ground beef or turkey over medium heat until cooked through. Drain the grease.
- Sauté the Vegetables: Add the diced onion and cook until softened. Add the garlic and cook for another minute.
- Combine Ingredients: Add the Rotel, beef broth, taco seasoning, and black pepper to the pot. Stir to combine.
- Simmer: Bring the soup to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until the flavors have melded.
- Add Dairy: Stir in the cream cheese and shredded cheddar cheese until melted and smooth.
- Serve: Ladle into bowls and garnish as desired.
Topping Ideas
The possibilities are endless! Here are some popular taco soup toppings:
- Shredded Cheese (cheddar, Mexican blend)
- Sour Cream or Greek Yogurt
- Avocado (diced or sliced)
- Diced Tomatoes
- Olives (sliced)
- Diced Jalapeños
- Cilantro (chopped)
- Chives (chopped)
- Lime wedges
- Tortilla Strips (fried or baked)
Serving Suggestions
- Serve with a side of Mexican cauliflower rice for a complete and low-carb meal.
- Offer a variety of toppings so everyone can customize their soup.
- Garnish with a squeeze of lime for added flavor.
Storage and Freezing Instructions
- Storage: Store leftover soup in an airtight container in the refrigerator for 3-5 days.
- Freezing: Let the soup cool completely before transferring it to a freezer-safe bag or container. Freeze for up to 4 months. Thaw overnight in the refrigerator before reheating. Dairy ingredients often take on a grainy consistency after freezing.
Reheating Instructions
- Stovetop: Heat the soup in a pot over medium heat, stirring occasionally, until heated through.
- Microwave: Reheat individual servings in the microwave until heated through.
Nutritional Information
Nutritional information is provided as a courtesy and is approximate only. Actual values may vary based on specific ingredients and portion sizes.Net carbs are the total carbs minus fiber. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar.
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