20-Minute Taco Soup

I’ve been in a serious recipe rut lately. Life has been a little crazy and cooking regularly took a back seat. But I’m getting back into the swing of things with some new, easy peasy, delicious recipes to keep us fueled during the week while also not taking up too much of my precious time!

This taco soup is my new fav! I usually have these ingredients on hand, it whips up in just 20 minutes, and is perfect for chilly evenings.

Recipe notes:

  • This recipe makes eight servings but you can divide it in half for four
  • I cooked this on the stove but you could also use a crockpot on high for ~2 hours or low for ~4 hours
  • I use 2 larger jalapeños and it’s perfectly spiiiicy. If you’re not a huge fan of the heat though, use 1 jalapeño or just season with cayenne pepper to taste (the jalapeños add such great flavor though)
  • I’ve used ground beef and turkey but you can also use shredded chicken
  • See below about getting enough carbs

Fueling notes:

  • Per serving, this chili packs 22 grams of protein, 23 grams of carbs and 6 grams of fat (with ground turkey), and 5 grams of fiber
  • For more carbs, pair with corn bread (2 oz = 60 g) or rice (1 cup = 45 grams)
  • Pre-climbing this would be best paired with as much extra carbs as you’re hungry for at least 2 hours before a session to give you enough time to digest
  • Post-climbing pair with an extra 40-65 grams of carbs per serving for that 3-4:1 carb to protein ratio

The Stuff

  • 1 1/2 pounds of ground beef
  • 1 12-oz bag of frozen corn
  • 1 15-oz can of black beans
  • 1 15-oz can of kidney beans
  • 1 packet of low sodium taco seasoning
  • 2 cups of water
  • 1 28-oz can of diced tomatoes
  • 2 diced jalapenos
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin


  • Sour cream or plain Greek yogurt
  • Avocado
  • Tortilla chips
  • Shredded cheese
  • Cilantro

Sides (for more of those carbs!)

  • Rice
  • Cornbread
  • Crackers

The Steps

  1. Cook the ground meat in a pot and drain off any grease
  2. Add the rest of the ingredients and cook on medium-high heat stirring occasionally until heated through or about 20 minutes
  3. Serve with toppings

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

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Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

2 thoughts on “20-Minute Taco Soup

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