Cauliflower Spinach Taco Shells

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Looking for a nutritious, low-carb alternative to traditional taco shells? These Cauliflower Spinach Taco Shells are high in fiber, keto-friendly, and packed with flavor—perfect for clean eating, gluten-free lifestyles, and anyone wanting a lighter taco night.

Why You’ll Love This Recipe

• Low in carbs, high in nutrients – perfect for keto and paleo diets

• Naturally gluten-free and grain-free

• Great source of fiber, protein, and vitamins

• Deliciously flexible – holds up to hearty taco fillings

Ingredients Breakdown:

• 1 medium head of cauliflower, riced – Serves as the base, providing structure, fiber, and a mild flavor.

• 1 cup fresh spinach, finely chopped – Adds vibrant color, nutrients, and a subtle earthy taste.

• 2 large eggs – Act as a binder to hold the shells together.

• ½ cup shredded mozzarella cheese – Gives the shells elasticity and a hint of gooey richness.

• ½ teaspoon salt – Enhances flavor.

• ¼ teaspoon black pepper – Adds mild heat and depth.

• ½ teaspoon garlic powder – Boosts flavor with a savory kick.

Tips and Tricks

• Drain thoroughly: Removing water from the cauliflower is key for firm shells.

• Use a silicone baking mat if parchment paper tends to stick.

• Make mini shells for sliders or snack tacos.

• Double the batch and freeze for easy future meals.

Variations and Customizations

• Add herbs: Fresh cilantro, parsley, or basil for added flavor.

• Cheese options: Swap mozzarella for cheddar or Parmesan for a richer shell.

• Spice it up: Add chili flakes or cumin for extra kick.

• Vegan option: Use vegan cheese and egg substitute like flax egg or aquafaba.

Pairing Suggestions

• Fillings:

  • Grilled chicken, avocado, and salsa

  • Spicy ground turkey with shredded lettuce

  • Black beans, corn, and lime crema

• Sides:

  • Cilantro lime rice

  • Fresh pico de gallo

  • Roasted sweet potatoes

Storage Instructions

• Refrigerator: Store cooled shells in an airtight container for up to 3 days.

• Freezer: Separate shells with parchment paper and freeze in a zip-top bag for up to 2 months.

• To Reheat: Warm in the oven at 350°F for 5-7 minutes or until crisp.

Popular Questions

Are these taco shells keto-friendly?

Yes! They are low in carbs and high in healthy fats and protein.

Can I make them ahead of time?

Absolutely—just store in the fridge or freezer and reheat before serving.

Can I use frozen spinach?

Yes, just make sure to thaw and drain it completely before adding to the mix.

Cauliflower Spinach Taco Shells

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• Author: easysweetmeal
• Total Time: 35 minutes
• Yield: 6 taco shells 1x

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Description

A low-carb, veggie-powered twist on taco night! Made with cauliflower, spinach, and cheese, these gluten-free, oven-baked shells hold all your favorite fillings without the guilt

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Ingredients

Scale 1x2x3x

• 1 medium head of cauliflower, riced

• 1 cup fresh spinach, finely chopped

• 2 large eggs

• ½ cup shredded mozzarella cheese

• ½ teaspoon salt

• ¼ teaspoon black pepper

• ½ teaspoon garlic powder

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Instructions

1. Preheat and Prepare

• Preheat your oven to 375°F (190°C).

• Line a large baking sheet with parchment paper to prevent sticking.

2. Rice the Cauliflower

• Use a food processor to pulse the cauliflower into fine crumbs resembling rice.

• Transfer the cauliflower to a microwave-safe bowl.

3. Cook and Drain

• Microwave the riced cauliflower for 5 minutes to soften.

• Let it cool for a few minutes, then wrap it in a clean kitchen towel.

• Squeeze out as much moisture as possible—this step is crucial for structure.

4. Combine the Ingredients

• In a large mixing bowl, combine:

  • Cooked and drained cauliflower

  • Chopped spinach

  • Eggs

  • Mozzarella cheese

  • Salt, pepper, and garlic powder

• Mix thoroughly until well combined.

5. Shape the Shells

• Scoop about ¼ cup of the mixture onto the prepared baking sheet.

• Use your hands or the back of a spoon to flatten and shape each portion into a circle about ¼ inch thick.

• Repeat with the remaining mixture.

6. Bake to Perfection

• Bake for 15–20 minutes, or until the edges are golden and the shells are set and slightly firm.

7. Cool and Serve

• Let the shells cool for a few minutes before carefully removing them from the parchment paper.

• Use immediately or store for later

Notes

• The shells are flexible and can be folded if slightly warm.

• Great for meal prep—just reheat and fill for a quick, healthy lunch.

• You can also use the mixture to make wraps or flatbreads.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Appetizer
• Method: Baked
• Cuisine: Mexican-Inspired

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