Quick One-Pot Gluten Free Taco Soup
This quick one-pot gluten free taco soup is exactly what a busy Tuesday needs. It’s loaded with seasoned ground beef, black beans, corn, and fire-roasted tomatoes, all simmered together in under half an hour.
The best part? You can pile on avocado, cheese, and crushed tortilla chips, and no one will miss the gluten.
Why This Taco Soup Works
I keep coming back to this one because it’s fast without tasting rushed. The taco seasoning gives the broth a smoky warmth, and the corn adds a touch of sweetness against the savory beef.
The beans make it filling, so a bowl feels like a full meal. And because it’s all made in one pot, cleanup is practically nonexistent.
Ingredients
- 1 tbsp olive oil: any neutral oil works
- 1 small yellow onion, diced: about 1 cup
- 2 cloves garlic, minced:
- 1 lb ground beef: 85% lean is great, or use ground turkey
- 2 tbsp gluten-free taco seasoning: check labels, or use a homemade blend
- 4 cups beef broth: make sure it’s certified gluten-free
- 1 (14.5 oz) can fire-roasted diced tomatoes: with their juices
- 1 (15 oz) can black beans, drained and rinsed:
- 1 (15 oz) can pinto beans, drained and rinsed: kidney beans work too
- 1 cup frozen corn:
- 1 (4 oz) can diced green chilies:
- Juice of ½ lime:
- Salt, to taste:
- Toppings: shredded cheese, diced avocado, sour cream, and gluten-free tortilla chips
Variations / Substitutions
- Protein: ground chicken or plant-based crumbles both work well; brown them the same way.
- Beans: use any mix you like, such as kidney beans or chickpeas.
- Spice: add a diced jalapeño with the onion or use a spicy taco seasoning blend.
- Dairy-free: skip the cheese and sour cream, or use your favorite dairy-free alternatives.
- Canned tomatoes: regular diced tomatoes are fine if you don’t have fire-roasted.
For a creamy, chicken-based soup, try our Chicken Tortilla Soup.
How to Make Gluten Free Taco Soup
Step 1: Sauté the Onion and Brown the Beef
Heat a large heavy pot or Dutch oven over medium-high heat. Add the 1 tablespoon olive oil, then the diced onion. Cook for 3 to 4 minutes, stirring now and then, until the onion softens. Add the minced garlic and cook for 30 seconds, then add the ground beef.
Break the beef apart with a spoon and cook for 6 to 8 minutes, until no pink remains. If there is a lot of fat in the pot, spoon off all but a thin layer.
Step 2: Stir in the Seasonings and Liquids
Sprinkle the 2 tablespoons taco seasoning over the beef and stir until every crumble is coated. Pour in the 4 cups beef broth and the can of fire-roasted tomatoes with their juices. Scrape the bottom of the pot to lift any browned bits.
The broth will take on a deep reddish color as it comes up to a simmer, and the kitchen will smell like warm spices and roasted tomato.
Step 3: Simmer with the Beans and Corn
Stir in the drained black beans, pinto beans, frozen corn, and the can of diced green chilies. Bring the soup to a gentle boil, then reduce the heat to low. Cover and simmer for 15 to 20 minutes, stirring once or twice.
The soup will thicken slightly as it bubbles, and the corn will turn bright and tender. Taste the broth and add salt if you think it needs it.
Step 4: Ladle into Bowls and Add Toppings
Remove the pot from the heat and stir in the juice of half a lime. Ladle the soup into wide bowls and let everyone pile on shredded cheese, diced avocado, a dollop of sour cream, and a handful of crushed gluten-free tortilla chips.
Serve it while it is steaming hot. The sharp cheddar, cool avocado, and crunchy chips turn every spoonful into a loaded taco in a bowl.
A Few Tips for the Best Taco Soup
- A heavy-bottomed pot keeps the soup from scorching during the simmer, especially if you let it go a little longer for deeper flavor.
- Always read the label on your taco seasoning and broth. Some brands hide wheat-based fillers, so look for a gluten-free stamp or make your own blend.
- The lime juice at the end is not just for brightness. It wakes up all the spices and keeps the soup from tasting flat.
- This soup tastes even better the next day. If you can, make it a few hours ahead and let the flavors settle before reheating.
Want to double it for a crowd? Here is how to scale:
| Servings | Ground Beef | Beef Broth | Beans (each kind) | Frozen Corn | Taco Seasoning |
|---|---|---|---|---|---|
| 4 | 1 lb | 4 cups | 1 can | 1 cup | 2 tbsp |
| 8 | 2 lb | 8 cups | 2 cans | 2 cups | 4 tbsp |
Storing Leftovers
- Refrigerate: cool the soup completely, then store it in an airtight container for up to 4 days.
- Reheating: warm gently on the stove over medium-low heat. The soup thickens as it sits, so add a splash of broth if you want it looser.
- Serve cold: this is better served hot, but it is safe to eat cold in a pinch.
Frequently Asked Questions
Can I make this in a slow cooker or Instant Pot?
Yes. For a slow cooker, brown the beef and onion first, then transfer everything except the toppings to the cooker and cook on low for 4 to 6 hours. For an Instant Pot, use the sauté function to brown the beef, then add the remaining ingredients and pressure cook on high for 5 minutes.
Can I freeze taco soup?
You can. Let the soup cool completely, then freeze it in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat on the stove.
How can I make it spicier?
Add a chopped chipotle pepper in adobo sauce with the broth, or stir in a pinch of cayenne or a few dashes of hot sauce at the end.
Gluten Free Taco Soup Recipe
Ingredients
Method
- Heat the oil in a large pot over medium-high. Sauté the onion for 3 to 4 minutes, add the garlic, then brown the beef for 6 to 8 minutes. Drain excess fat.
- Stir in the taco seasoning, beef broth, and fire-roasted tomatoes with their juices, scraping the bottom of the pot.
- Add the black beans, pinto beans, corn, and green chilies. Bring to a boil, then reduce the heat and simmer, covered, for 15 to 20 minutes.
- Remove from the heat, stir in the lime juice, and ladle into bowls. Top with cheese, avocado, sour cream, and crushed tortilla chips.
