High Protein Air Fryer Ground Beef Soup

Hearty, comforting, and packed with protein, this air fryer ground beef soup is a quick and easy meal perfect for busy weeknights. Utilizing the air fryer simplifies the cooking process, reducing cooking time and creating delicious, slightly browned ground beef that adds depth of flavor to the soup.

Why Use an Air Fryer for Ground Beef Soup?

Traditional ground beef soup recipes often involve browning the beef in a pot on the stovetop. While effective, this method can be time-consuming and require constant stirring to prevent sticking. The air fryer offers several advantages:

• Faster Cooking: Air fryers cook food more quickly due to the concentrated heat and circulating air. This significantly reduces the time it takes to brown the ground beef.
• Even Cooking: The circulating air ensures that the ground beef cooks evenly, resulting in consistently browned crumbles.
• Less Mess: The air fryer basket contains splatters and grease, making cleanup easier than stovetop browning.
• Enhanced Flavor: The air frying process creates a slightly crispy exterior on the ground beef, enhancing its flavor and adding a delicious texture to the soup.
• Hands-Off Approach: Once the ground beef is in the air fryer, you don’t need to constantly monitor it. Simply set the timer and let the air fryer do its work.

The Ultimate High Protein Air Fryer Ground Beef Soup Recipe

This recipe is designed to be flexible and adaptable to your preferences. Feel free to substitute vegetables, adjust seasonings, or add your favorite toppings.

Ingredients:

• 1 pound lean ground beef (90/10 or leaner recommended)
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups beef broth
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 (15 ounce) can kidney beans, rinsed and drained
• 1 cup chopped carrots
• 1 cup chopped celery
• 1/2 cup frozen corn
• Optional toppings: shredded cheese, sour cream, chopped green onions, hot sauce

Instructions:

1. Prepare the Ground Beef: Preheat your air fryer to 375°F (190°C). Place the ground beef in the air fryer basket in a single layer. You may need to do this in batches depending on the size of your air fryer. Air fry for 8-10 minutes, or until the ground beef is browned and cooked through, breaking it up with a spatula halfway through.

2. Sauté Aromatics: While the ground beef is cooking, heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic, Italian seasoning, salt, and pepper and cook for another minute until fragrant.

3. Combine Ingredients: Add the cooked ground beef to the pot with the sautéed aromatics. Stir in the beef broth, diced tomatoes (undrained), kidney beans, carrots, and celery.

4. Simmer the Soup: Bring the soup to a boil, then reduce heat and simmer for at least 15 minutes, or up to 30 minutes, to allow the flavors to meld. The longer it simmers, the richer the flavor will be.

5. Add Final Touches: Stir in the frozen corn during the last 5 minutes of simmering.

6. Serve and Enjoy: Ladle the soup into bowls and top with your favorite toppings, such as shredded cheese, sour cream, chopped green onions, or a dash of hot sauce.

Tips and Variations for Air Fryer Ground Beef Soup

This recipe is a great starting point, but there are many ways to customize it to your liking.

• Ground Beef Alternatives: You can substitute ground turkey or ground chicken for the ground beef. Adjust the cooking time in the air fryer accordingly.
• Vegetable Variations: Feel free to add other vegetables, such as potatoes, zucchini, or bell peppers.
• Spice It Up: Add a pinch of red pepper flakes or a dash of cayenne pepper for a little heat.
• Add Pasta or Rice: For a heartier soup, add cooked pasta (such as elbow macaroni or ditalini) or cooked rice during the last 10 minutes of simmering.
• Use Different Beans: Try using different types of beans, such as black beans, pinto beans, or cannellini beans.
• Low-Carb Option: Omit the beans and corn for a low-carb version. Add more vegetables like cauliflower rice for added texture.
• Slow Cooker Adaptation: You can easily adapt this recipe for the slow cooker. Brown the ground beef in the air fryer as directed, then transfer it to the slow cooker along with the remaining ingredients. Cook on low for 6-8 hours or on high for 3-4 hours.
• Instant Pot Adaptation: Brown the ground beef using the sauté function of your Instant Pot. Then, add the remaining ingredients, seal the lid, and cook on high pressure for 10 minutes. Allow for natural pressure release for 10 minutes, then manually release any remaining pressure.
• Thickening the Soup: If you prefer a thicker soup, you can mix 1 tablespoon of cornstarch with 2 tablespoons of cold water and stir it into the soup during the last 5 minutes of simmering.
• Meal Prep: This soup is perfect for meal prepping. It can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
• Adding Greens: Stir in fresh spinach or kale during the last few minutes of cooking for added nutrients.

Health Benefits of High Protein Ground Beef Soup

This air fryer ground beef soup is not only delicious but also packed with nutrients.

• High in Protein: Ground beef is an excellent source of protein, which is essential for building and repairing tissues, as well as supporting overall health.
• Rich in Vitamins and Minerals: The soup is loaded with vitamins and minerals from the vegetables, such as vitamin A, vitamin C, and potassium.
• Good Source of Fiber: Beans are a good source of fiber, which can help promote digestive health and keep you feeling full and satisfied.
• Heart-Healthy: Lean ground beef and vegetables are part of a heart-healthy diet.
• Customizable to Dietary Needs: This recipe can be easily modified to suit various dietary needs, such as low-carb, gluten-free, and dairy-free.

Storing and Reheating Your Soup

Proper storage and reheating ensure the soup remains safe and delicious.

Storing:

• Refrigerator: Allow the soup to cool completely before storing it in an airtight container in the refrigerator for up to 4 days.
• Freezer: For longer storage, transfer the cooled soup to freezer-safe containers or bags. Label with the date and freeze for up to 3 months.

Reheating:

• Stovetop: Reheat the soup in a pot over medium heat, stirring occasionally, until heated through.
• Microwave: Reheat individual portions in the microwave, stirring occasionally, until heated through.
• Slow Cooker: Reheat frozen soup directly in the slow cooker on low for several hours.

Frequently Asked Questions

Here are some common questions about making air fryer ground beef soup.

Q: Can I use frozen ground beef?

A: Yes, you can use frozen ground beef, but you’ll need to thaw it completely before cooking it in the air fryer. Otherwise, it will take longer to cook and may not brown evenly.

Q: Do I need to add oil to the air fryer basket?

A: You don’t need to add oil directly to the air fryer basket, as the ground beef will release its own fat during cooking. However, you can spray the basket with cooking spray to prevent sticking.

Q: How do I prevent the soup from being too watery?

A: To prevent the soup from being too watery, avoid adding too much beef broth. You can also simmer the soup for a longer period of time to allow some of the liquid to evaporate.

Q: Can I add cream or milk to make the soup creamier?

A: Yes, you can add a splash of cream or milk during the last few minutes of cooking to make the soup creamier. Be careful not to boil the soup after adding dairy, as it may curdle.

Q: Is this soup gluten-free?

A: Yes, this soup is naturally gluten-free as long as you don’t add any ingredients containing gluten, such as pasta or certain types of bouillon. Always check the labels of your ingredients to ensure they are gluten-free.

Q: Can I make this soup vegetarian?

A: Yes, you can make a vegetarian version by substituting the ground beef with plant-based ground meat alternatives or by adding more beans and vegetables. Use vegetable broth instead of beef broth.

Q: What can I serve with this soup?

A: This soup is delicious on its own, but you can also serve it with crusty bread, a grilled cheese sandwich, or a side salad.

Q: Can I make this soup ahead of time?

A: Yes, this soup is a great make-ahead meal. The flavors meld together even more over time. Store it in the refrigerator for up to 4 days or in the freezer for up to 3 months.