The Instant Pot cuts the cooking time for this simple low carb taco soup recipe. After the cooker reaches desired pressure, it’s done in 15 minutes.
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Now that the weather is getting warmer, I don’t want to be spending too much time cooking. That’s why I need to revisit using my Instant Pot electric pressure cooker.
If you don’t have one of these handy machines, you should definitely look into getting one. Not only does it pressure cook, but it can be used to sauté, steam, slow cook, and make yogurt.
I decided to test out the soup setting with this low carb taco soup. The inspiration for the recipe is from Linda at Genaw.com.
Since I didn’t have a lot of time to babysit the stove or wait around for the slow cooker to finish, the Instant Pot seemed like the way to go. And, it certainly saved tons of time!
Pressure cooking is brand new to me, but it’s been around for a long time. I still have an old stovetop pressure cooker still in the box which I bought to can garden vegetables.
I love to cook, but with my busy schedule, I don’t have enough time to really play in the kitchen. That’s what so great about using the Instant Pot to make this low carb taco soup.
The typical soup recipe requires simmering on the stove for a while or using the crock pot to slow cook. By cooking under pressure, the soup only needed a total of 15 minutes in the Instant Pot.
I cooked the soup for 10 minutes on the “Soup” setting then allowed the pressure to release for 5 minutes. However, I later discovered that it’s better to cook the soup for only five minutes and then let it sit for ten minutes after releasing pressure before removing the lid. Either way, it’s only a total of only 15 minutes of cooking after reaching pressure for this Instant Pot taco soup.
The preparation time for the soup requires even less time. I took about 5 minutes to brown the meat on the “Sauté” setting, then all the other ingredients are dumped in.
With such speed, why would you cook this low carb taco soup any other way? I suppose price could be a factor as the Instant Pot isn’t cheap. But, with all the time you save, it’s well worth that initial cost.
I also love that the meat can be browned right in the same pot. Although some crock pots do have that feature, it’s not a standard feature on most slow cookers.
You can change up the seasoning blend as you like for this soup. I used a spice blend that’s similar to what I used in my Mexican Beef with Zucchini recipe.
You can top this tasty low carb soup any way you like. I like to add in some cheese, black olives, jalapeno, and avocado.
The toppings can add a bit more carbs so be careful if you are on a strict carb diet. The tomatoes also have natural sugar so I try not to go overboard with them.
Instant Pot Low Carb Taco Soup Recipe
If you haven’t cooked soup in the Instant Pot yet, give this soup recipe a try. You may never go back to cooking soup on the stovetop again!
Do you have an Instant Pot? If so, what’s your favorite food to make in it? I love making Instant Pot Meatloaf!
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Instant Pot Low Carb Taco Soup
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Ingredients
- 2 pounds ground beef
- 1 tablespoon onion flakes optional
- 4 cloves garlic minced
- 2 tablespoons chili powder
- 2 teaspoons cumin
- 20 ounces diced tomatoes with chilis (Rotel)
- 32 ounces beef broth
- salt & pepper to taste
- 8 ounces cream cheese
- 1/2 cup heavy cream
Optional Toppings:
- sour cream
- sliced black olives
- sliced jalapeño peppers
- cheddar cheese shredded
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- Brown ground beef in Instant Pot on “sauté” setting. Drain excess grease if needed.
- Stir in onion flakes, garlic, chili powder, cumin, diced tomatoes with chili, beef broth, and salt & pepper. NOTE: It’s not recommended to pressure cook dairy so you may want to add in the cream cheese and heavy cream after pressure cooking. (I discovered this after so the video does not reflect this change.)
- Cover Instant Pot and cook on “soup” setting for 5 minutes. (Original recipe pressure cooked for 10 minutes and let sit at no pressure release for 5 minutes. However, it’s better to pressure cook soup for a shorter period and then let it sit in the pot for a longer time period after releasing pressure before opening the lid. The video does not reflect this change.)
- When time is up, open allow pot to sit with valve closed to depressurize for ten minutes before opening vent valve and removing lid. Add in cream cheese and cheese.
- Serve hot with optional toppings.
Notes
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Nutrition
Additional Info
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Lisa MarcAurele has been creating low carb recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
Kim says
I made this Taco soup tonight exactly as instructed, WOW, it was the best soup and so tasty!!! I put avocado slices in it and yum!!!!
Midge Burton says
My pressure cooker is not an IP…..so it doesn’t have a “soup” setting. What time and temp would that be?
Lisa MarcAurele says
You may want to use a low pressure setting and increase time. The “soup” setting is supposed to automatically control pressure so the liquid doesn’t boil since you want soups to simmer.
Emily says
I am not a big fan of chunks of cooked tomato and chilis, what can i use as an alternative to still incorporate tomato?
Lisa MarcAurele says
You could try a tomato puree instead.
Georgia says
My husband does not like chunks of tomato. So I use the stick blender to make it into a “sauce”.
Jaime Crowley says
This recipe is outstanding!!!
Some red and green bell peppers would be really good in here to add substance and are low carb veggies..
lI also like to add just a little cilantro and cheddar cheese as toppings!
Heidi says
Looks really good, but there’s no way this makes eight 2-cup servings. It has 64 ounces of liquid (Rotel, broth, cheese) plus two pounds of ground beef, which has a lot of space that liquid will fill. Maybe 2 to 3 cups of volume. That’s 88 ounces, being generous. Nowhere close to 128. If you base your nutrition information on dividing the total by 8, it’s way off. It should be closer to 5.5 servings, or, your serving needs to be about a cup and a third.
I’ll still try it…I’ve seen good reviews.
This is what 5 servings looks like:
Nutrition Facts
Servings 5.0
Amount Per Serving
calories 621
% Daily Value *
Total Fat 46 g 70 %
Saturated Fat 22 g 110 %
Monounsaturated Fat 7 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 197 mg 66 %
Sodium 1474 mg 61 %
Potassium 401 mg 11 %
Total Carbohydrate 11 g 4 %
Dietary Fiber 2 g 10 %
Sugars 6 g
Protein 43 g 86 %
Vitamin A 45 %
Vitamin C 14 %
Calcium 11 %
Iron 34 %
Lisa MarcAurele says
Servings may have been more like 1.5 cups. But thanks for the info for the larger serving size!
Ruby says
This soup is delicious.
I made it in my slow cooker and had enough to freeze for another meal.
Suzy says
Do you add the liquid with the canned tomatoes?
Lisa MarcAurele says
Yes. The entire contents of the canned tomatoes are used.
Ashley says
This is the best soup I have ever made! Including non-keto soups! I will be keeping this recipe for sure!
Carol says
I like that this is low carb. Might be good to say that it’s KETO. 28grams of fat per serving … WOW.. My gallbladder was removed a number of yrs ago. This recipe, as you have it, would be overload for my liver!! I might try leaving out heavy cream & the cream cheese & substitute 1/4 cup blanched sliced almonds & 1 1/2cups cauliflower … which get cooked separately & pureed with immersion blender after cooking, then added to cooked soup to thicken & give more flavor. I’d also use extra lean ground turkey instead of ground beef.
Lisa MarcAurele says
Definitely good subs if you need to cut the fat.
Tina W says
This was pretty darn good. I added a little chipotle pepper flakes and some extra garlic (as always) to kick it up a notch– very tasty.
Danielle says
How is this leftover??
Lisa MarcAurele says
I find it’s just as delicious.
Danielle says
One more question….sorry. if i were to use chicken. I would use chicken broth correct. I have chicken and dont wanna end up wasting this meal. Lol. And would i cook longer with raw chicken?
Lisa MarcAurele says
Chicken broth works much better if you are going to do a chicken taco soup. I would just brown the chicken pieces using the saute setting. They will cook completely in the pressure cook cycle.
Laura Jinkins says
For those who aren’t confident in the kitchen and/or new to Instant Pots, the instructions are hard to follow. Mine is cooking as I type… pressed soup, adjusted to five minutes and started it. Now as I wait, I am reading comments and discover it’s better to use low pressure (my IP defaulted to high) and it’s unclear if I should vent at end of cooking cycle or walk away… I was excited to try this recipe, but now I’m stressed over whether I’m doing it right or not. ?
Lisa MarcAurele says
Low pressure is what’s best for this recipe. I should probably just change the directions for that as not everyone has an Instant Pot. I don’t vent soups as it can clog the vent.
Tanya says
This was a quick and easy recipe and my family loved it!!
Stephanie says
Amazing! I loved it! I did cook dairy in there and did 10 minutes and it was perfect!
Joanna Olszta says
Delicious! Thanks! I added corn and black beans to it to give it more variety, but obviously that would add a lot more carbs, but it’s an idea for those not counting carbs! Overall, it was amazing. I didn’t have cream cheese and omitted it and it was STILL good.
Lisa MarcAurele says
Good to know the cream cheese is optional for those that may not have any on hand!
Roy says
Did anyone else’s seem watery at first? Once it sat it seemed like it thickens I think
Lisa MarcAurele says
It should be a bit until the cream cheese is blended in.
Christina says
This is the perfect low-carb lunch recipe! I’ll be making this recipe again and again!
Foodi says
I am using a Ninja Foodi—it doesn’t have a soup button. Is there an equivalent setting on the Foodi that I can use?
Lisa MarcAurele says
I’d use the low pressure setting. The “Soup” button is used so the bottom heat doesn’t get too hot.
Shelley says
For those with an electric pressure cooker that is NOT an Instant Pot, are you cooking on high or low pressure, and for how many minutes?
Lisa MarcAurele says
I’d do low pressure with this recipe.
Michele says
I did high pressure on this recipe this evening and it turned out great!
Lisa MarcAurele says
Thanks for letting us know the soup can also be cooked on the high pressure setting!
Beth says
Hello!
I was wondering which model/quart size Instant Pot you cooked this soup with? I am in the process of buying an Instant Pot and would like to use the same one that you have.
Thanks!
Lisa MarcAurele says
This was done in the Instant Pot DUO 6 quart.
Jim says
I ended up swapping out chicken instead of beef. I took out the dairy and added beans instead. Instead of the tomatoes, I threw in some macaroni shells. I didn’t have an instapot so I grilled it outside instead over a flame. Instead of a bowl, I put it in a bread bowl. After that, I took it to Panera to try to get my money back. I’m now waiting for a manager there to talk to me.
Actually, it was just fine the way you had it. Thanks for the recipie and Happy Holidays. 🙂
Lisa MarcAurele says
LOL. 😀
Tina says
LOL…ROTFL!!!
Louise says
I added 2 tsp xanthum gum to thicken.
Good flavor!
Jamey says
Really good! Used only one lb beef because that’s all I had and it was perfect.
Jill says
Excellent recipe. Loved it just as it is. Will definitely be making this again.
Tamera says
Looks scrumptious. I am going to make it on the stove top so my question is do I still add the cream cheese and cream towards the end. After I let it simmer on the stove for 30 to 45 minutes do I add the dairy then? Or can I go ahead and put it in with everything else since this is not in an IP? Thank you ?
Lisa says
For the stove top, you shouldn’t need to do that. It’s only because dairy can curdle under pressure.
Barbara says
If I don’t have the whole garlic only crushed in jar how much should I use
Lisa says
It’s like a half teaspoon per clove.
Jen says
If I’m making this in my crockpot, I Brown the meat first and then add to my pot. Then just add all other ingredients and cook on low for how many hours? Thanks!
Lisa says
4-6 should be plenty.
NJS says
I see the information per 2 cup servings big t how many servings does the recipe make? TIA
Lisa says
It’s at the top of the recipe card, 8 servings.
Tish Davis says
I must have done something wrong. Added the cream cheese at the end and it is a chunky gray mess. How do I get the cream cheese to melt smoothly.
Lisa says
Dairy doesn’t do well in pressure cooking. It’s best to soften the cheese first and add at the end.
Rhiannon says
Yeah mine turned into chunky gray mess too. I softened and waited until the end. Currently still stirring to try and get the chunks out. ?
M says
An immersion blender will break up the cream cheese and blend it all together…I have also whisked to get it together as well. Be careful as the blender can break down the meat and tomatoes as well. I wonder if you took some of the broth out and then mixed it if that would help break it down better. ?
Lisa MarcAurele says
Great tip!
Michele says
What I did is turned on the sear/saute button to get the liquid hotter and then used a whisk to break up the cream cheese chunks until it melted. So good!!!
Jaclyn says
I had the same problem. Had to keep stirring until it melted but was pretty gray looking. 🙂 hope it tastes good!
LJ says
This soup is so good! The only complaint was from my four-year-old who said it was too spicy. I’d like to try and tone it down a bit so she’ll eat it; thoughts on subbing taco mix for the various spices? I’m thinking it’s either the chili powder or the green chilies that are too much for her little taste buds.
Lisa says
It’s usually from the green chilis in the canned tomato mix. You can opt for mild or just use regular diced tomatoes without the chilies.
Cameo says
Crazy easy and super yummy!
Emma James says
I so want to try this!! I dont have an in. pot though…. If I use my crock pot, how long do I cook it for and on high or low? thank you!! Sounds delicious!
Lisa says
You want to simmer it on medium low until hot.
Reba_Mc says
Can I make this without the heavy cream or is there anything I can sub for it?
Lisa says
You could try yogurt or sour cream or see how it does without.
Kathryn says
You mentioned in another comment you can just cook this soup stove top or in a crock pot vs using an instant pot. I do not have an instant pot and will be cooking it on the stove, how long should I cook for?
Thanks in advance.
Lisa says
I simmer it for about 30-45 minutes.
Cindy says
Good recipe but please continue to post recipes that don’t require instant pots. I may not be the only cook that doesn’t have or plan to have an instant pot. Thank you.
Lisa says
This can be made on the stove too. I’ve been giving instructions for both methods in the newer recipes.
Katy says
I really think you should change step 2. It says to put the cream and cream cheese in, then NEVERMIND! 🙁
Lisa says
Good suggestion. Changed.
April says
I absolutely love this soup! It was the 1st thing I made in my Instant Pot! Super easy and delicious!
Lisa says
Thanks for giving it a try in the new Instant Pot!
Cat says
Can I freeze this? Or should I freeze it without cream and cheese? I guess if so, add a splash of cream and a tablespoon of cream cheese to each portion as I heat it up? Obviously it would be easier to freeze it as is, but concerned about the dairy. By the way, love the soup!
Lisa says
It should freeze fine without the dairy. I can’t think of anything in the soup that would make it not work.
Sam says
My sister in law made this for Christmas and I loved it so much I got an instant pot and then the recipe from her. First time using my instant pot and first recipe… wondering what soup setting this should be Cooked on? ie: low, normal, or more. Also at what point do I add the dairy? Thanks!
Lisa says
I used normal and it’s best to add the dairy after the cook cycle. So, cook for 5 minutes on pressure cycle and let the pot sit for 10 minutes after the cook cycle ends before opening the valve. When you open the lid, add in the dairy. Dairy products usually curdle if cooked too long under pressure. That’s why it’s best to add them in to the hot dish after cooking. Plus, it cools things down a bit.
Kim Radcliffe says
Very tasty soup! Next time I will add cilantro to the bowl along with the other toppings.
Caroline says
This may be a stupid question, but I have chicken broth on-hand instead of beef broth. Would this affect the taste too much or would it be okay to use?
Lisa says
It’s okay to use chicken broth instead. In fact, some people just sub in water.
Beth says
Best. Soup. Ever!! Thank you!
Tricia says
Made this recipe to the letter, and it was fabulous. Thank you!!
Instant Pot Eats says
Definitely going to be sharing this one. It looks great. It can be tough to find a good keto taco soup recipe. Can’t wait to try this xx
Lisa says
Hope you love it!
Sandy says
Looks great except for 28g of fat per serving???? Bit excessive. That is almost my entire fat intake for the day!
Lisa says
If you’re on a low fat diet, you can use lower fat ingredients. However for those on a low carb keto diet, the fat is used instead of carbs for energy so it’s usually not an issue unless it’s not being burned off by activities.
Scott says
Fat isn’t the problem…. Carbs are!
Ann O'Dell says
But it is great for carb counters!
Yvonne says
Add dairy after 5 mins of pressure or 5 pressure and 10-15 lid? I’m confused can I take the lid off after the 5 mins to add dairy and will it still cool the same if I put the lid back on. Sorry 1st time use and 1st receipt.
Lisa says
If you do not pressure cook with the dairy, you can cook the soup for a longer period (10 minutes) and then do a quick pressure release, open lid, and add in dairy. Then you can cover and let it sit as it’s no longer under pressure.
Margie says
This sounds delicious! The instruction to open the valve, “and then let the pressure release for 10 minutes” is not appropriate or correct. When you open the valve, you release the pressure. It may take a minute but certainly not ten. After that, your soup is just sitting there like it would be in a warm slow cooker or a pan on the stove. It would be safer, and possibly improve the taste a bit, to just let it sit for 10 minutes after the timer goes off, THEN carefully open the valve (releasing the pressure).
Lisa says
You do not open the valve. You let it sit for ten minutes to slowly release pressure. I’ll fix the wording.
Jessica Pennington says
What do I do if I don’t have an instant pot??
Lisa says
Just cook the soup on the stove or in the slow cooker! You will still need to brown the meat first.
Brooke says
what happens when you cook with dairy? I’ve had my IP for about 8 months, but haven’t cooked anything with dairy besides macaroni and just learned to natural release so it doesn’t spew out of the nozzle.
Lisa says
They can burn, scorch, or curdle easily. And, milk can boil over. Many recommend adding dairy in after the cooking cycle.
Judy says
Oh, Wow! This was SO delicious! I did add some oregano to the mix. I couldn’t believe how filling this soup was! I garnished bowl with avocado, cheddar cheese and sour cream.
Lisa says
I’m glad you enjoyed this yummy taco soup as much as I did!
Dana says
This was delicious! I cut the meat in half to meet my macros and there was still lots in the soup 🙂 This is a keeper!
Lisa says
That’s also a great way to save on the cost of the soup! Thanks for the tip. 😀
Terry says
this sounds tasty. I think I would try it with diferent meat too. Chicken for the parents who don’t do as much red meat now and pork for me. I like to experiment too.
Lisa says
Changing up the meat is great. I’ve been using venison, but chicken or turkey works well as does pork.
Leslie says
Yummy! I saved this to my Pinterest board. It’s going to be so good to try it.
Lisa says
Thanks for the share!