7 Can Taco Soup Recipe (2024)

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7 Can Taco Soup Recipe (1)

Last Updated on February 15, 2022 by Anne-Marie

This amazingly easy 7 Can Taco Soup recipe is based on a Weight Watchers taco soup recipe.

7 Can Taco Soup Recipe (2)

Why this recipe works

I got this classic Weight Watchers recipe in a meeting years ago. It's a simple, go-soup recipe that's perfect for busy weeknights.

I tweaked this recipe a bit so you can brown some meat and quickly open a few cans. Now you have a simple, go-to soup recipe that’s ready in less than an hour.

Making a better Weight Watchers Taco Soup

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

Ranch dressing has buttermilk in it, which isn't good for us who avoid dairy. Plus, ranch dressing mix is full of MSG.

I could never figure out why Weight Watchers was OK with that in their recipe!

And to increase the fiber, I added canned pumpkin puree, canned beans, and canned corn.

7 Can Taco Soup Recipe (3)

What kind of ground meat?

This easy taco soup recipe uses lean ground beef. But you can use lean ground turkey, ground chicken, or ground venison.

Or leave out the lean ground meat altogether for a vegetarian or vegan version. The beans will give you plenty of vegetarian protein.

What type of beans?

Any type of canned beans is fine – kidney beans, pinto beans, chili beans, black beans, or a combination.

What to serve with taco soup?

Here are some of the taco soup toppings I love to add to this Weight Watchers inspired soup:

  • fresh cilantro
  • shredded cheese - low-fat cheddar cheese, Mexican blend cheese, etc.
  • dollops of no-fat Greek yogurt (Dairy free? Use my vegan tofu sour cream recipeinstead of traditional sour cream or yogurt.)
  • diced avocado and onion
  • hot sauce for extra heat
  • crushed tortilla chips

7 Can Taco Soup Recipe (4)

What kind of seasonings?

Most taco seasoning mixes contain whey, so are NOT dairy free.

Instead, make up a batch of my easy homemade taco seasoning mix recipe. It's gluten free, dairy free, and cheaper than buying a packet of taco seasoning.

Making your own taco seasoning lets you control the sodium and heat level, too. Or you can make homemade organic taco seasoning by using organic seasonings.

Can I make this keto?

This family favorite taco soup meal is easy to make into a keto recipe. Just use frozen pepper strips (2-3 small bags) for the canned beans and corn.

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

7 Can Taco Soup Recipe (5)

Can I freeze taco soup?

You bet! Double this classic Weight Watchers recipe and freeze half for later in a freezer container.

However, you may need a large stockpot to cook it in.

I cook mine in a 7-1/4 quart cast iron Dutch Oven since I have an induction cooktop stove.

Can you make this in a slow cooker?

Here's how to make this Weight Watchers inspired taco soup in your crock-pot:

1. Brown the lean ground beef and onion in a large skillet.

2. Transfer to a 6-quart slow cooker and add the rest of the ingredients.

3. Cook on Low for 8 hours.

4. Serve this hearty taco soup with your favorite taco toppings.

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More taco soup recipe tips

Potlucks: Bring this terrific dish to potluck parties. I put it 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 or beans 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.

Looking for Weight Watchers recipes? Then check out my popular Weight Watchers Pumpkin Mousse and Weight Watchers Black Bean Chili recipes.

More easy soup recipes

Here are more tasty soup recipes your family will love:

Easy Gluten Free Cream of Mushroom Soup

Instant Pot Potato Soup

Chicken Vegetable Soup

Instant Pot Vegetable Soup

Leftover Turkey Soup


7 Can Taco Soup Recipe

7 Can Taco Soup Recipe (7)

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 Time15 minutes

Cook Time45 minutes

Total Time1 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.

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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, February 12, 2016, and February 16, 2021. Updated with new pictures and information.

7 Can Taco Soup Recipe (2024)
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