🥦🌮 Cauliflower-Spinach Taco Shells
These low-carb, keto-friendly taco shells are made from cauliflower and spinach, offering a nutritious and delicious alternative to traditional tortillas. They’re perfect for wrapping up your favorite keto fillings.

Ingredients

  • 1 medium head of cauliflower, riced (about 4 cups)
  • 2 cups fresh spinach, finely chopped
  • 2 large eggs
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Preheat Oven:
    • Preheat your oven to 375°F (190°C).
    • Line a baking sheet with parchment paper.
  2. Prepare the Cauliflower:
    • Remove the leaves and stem from the cauliflower and chop it into florets.
    • Place the cauliflower florets in a food processor and pulse until it reaches a rice-like consistency.
    • Transfer the riced cauliflower to a microwave-safe bowl and microwave for 4-5 minutes until softened.
    • Allow the cauliflower to cool slightly, then place it in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible. This step is crucial to ensure the taco shells hold together.
  3. Mix the Ingredients:
    • In a large mixing bowl, combine the drained cauliflower, chopped spinach, eggs, Parmesan cheese, garlic powder, salt, and pepper. Mix until well combined.
  4. Form the Taco Shells:
    • Scoop about 1/4 cup of the cauliflower mixture onto the prepared baking sheet and press it into a flat, round circle about 1/4 inch thick. Repeat with the remaining mixture, making sure to space the circles evenly apart.
  5. Bake:
    • Bake in the preheated oven for 20-25 minutes, or until the edges are golden brown and the shells are firm to the touch.
  6. Cool and Shape:
    • Remove the baking sheet from the oven and allow the taco shells to cool for a few minutes.
    • For a taco shape, drape the shells over the edge of a baking sheet or a rolling pin while they are still warm. Let them cool completely to hold their shape.
  7. Serve:
    • Fill your cauliflower-spinach taco shells with your favorite keto-friendly fillings such as grilled chicken, beef, avocado, or cheese.

Nutritional Information (Per Shell)

  • Calories: 70 kcal
  • Total Fat: 4 g
    • Saturated Fat: 1.5 g
  • Cholesterol: 50 mg
  • Sodium: 220 mg
  • Total Carbohydrates: 4 g
    • Dietary Fiber: 2 g
    • Net Carbohydrates: 2 g
  • Protein: 5 g

Note: Nutritional values are approximate and can vary based on specific ingredients used.

Tips

  • Moisture Control: Removing excess moisture from the cauliflower is essential for achieving a crispy, sturdy shell. Don’t skip this step!
  • Spinach Options: You can use frozen spinach if fresh is not available. Just be sure to thaw and drain it thoroughly to remove any excess water.
  • Add Herbs: Feel free to add fresh or dried herbs like oregano, basil, or cilantro to the cauliflower mixture for added flavor.
  • Cheese Variations: If you prefer a different cheese, shredded mozzarella or cheddar can be used in place of Parmesan, though Parmesan adds a nice crispiness.
  • Storage: These taco shells can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or a dry skillet to crisp them up before serving.

Benefits

  • Low-Carb and Keto-Friendly: With only 2 g net carbs per shell, these taco shells are an excellent alternative to traditional tortillas, helping you stay within your carb limits.
  • Nutrient-Rich: Cauliflower is high in vitamins C and K, while spinach adds iron, magnesium, and other essential nutrients, making these shells not just low-carb but also highly nutritious.
  • Gluten-Free: Made entirely from vegetables, eggs, and cheese, these shells are perfect for those following a gluten-free diet.
  • Versatile: These taco shells can also double as wraps for sandwiches, or be used as a base for mini pizzas or as a side dish.
  • High in Fiber: The combination of cauliflower and spinach provides a good amount of dietary fiber, which helps with digestion and keeps you feeling fuller for longer.
  • Supports Weight Loss: Low in calories and high in nutrients, these taco shells are ideal for those looking to lose weight while still enjoying delicious, satisfying meals.

Enjoy your keto-friendly Cauliflower-Spinach Taco Shells! They’re a fantastic way to enjoy tacos while keeping your meal low-carb and packed with nutrients. 🌮🥦🍃

Let me know if you need any other keto recipes or have any questions!