Cauliflower-Spinach Taco Shells 🌮💚
A low-carb, gluten-free, and nutritious alternative to traditional taco shells! These cauliflower-spinach shells are crispy on the edges, cheesy, and packed with flavor. Perfect for taco nights or a fun, healthy wrap option.
📌 Ingredients (Makes 6 shells)
- 1 medium head cauliflower (or 3 cups riced cauliflower)
- 1 cup fresh spinach, finely chopped
- 1 cup shredded mozzarella cheese
- ½ cup grated Parmesan cheese
- 2 eggs
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
🥣 Instructions
Step 1: Prep the Cauliflower
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- If using whole cauliflower, chop it into florets and pulse in a food processor until it resembles rice.
- Steam the riced cauliflower for 3–4 minutes, then let it cool. Place it in a cheesecloth or kitchen towel and squeeze out as much water as possible.
Step 2: Mix the Ingredients
- In a mixing bowl, combine the cauliflower, spinach, mozzarella, Parmesan, eggs, garlic powder, onion powder, salt, and pepper.
- Stir until a thick, sticky mixture forms.
Step 3: Shape & Bake
- Scoop about ¼ cup of the mixture onto the prepared baking sheet. Flatten into small taco shell shapes.
- Bake for 18–20 minutes or until golden and crispy on the edges.
Step 4: Cool & Serve
- Let the shells cool for a minute so they firm up.
- Use them as taco shells, sandwich wraps, or as a base for mini pizzas!
🔥 Cooking Tips
✔ Extra Crispy Shells? Bake for an additional 3–5 minutes until golden brown.
✔ Don’t Skip the Squeeze! Removing excess moisture from the cauliflower is key for firm shells.
✔ Make-Ahead Friendly – Store in the fridge and reheat in an oven or air fryer for crispiness.
✔ Cheese Variations – Swap mozzarella for cheddar or a dairy-free alternative.
🍽 Nutritional Information (Per Shell)
- Calories: ~90 kcal
- Protein: 7g
- Carbs: 3g
- Fats: 6g
- Fiber: 1g
🌿 Health Benefits
✅ Low-Carb & Keto-Friendly – A perfect substitute for flour-based taco shells.
✅ Rich in Vitamins & Fiber – Cauliflower & spinach support digestion and immunity.
✅ High-Protein – Great for muscle repair and sustained energy.
✅ Gluten-Free & Grain-Free – Ideal for those with gluten sensitivities.
❓ Q&A
🔹 Can I freeze them?
Yes! Stack them with parchment paper in between and freeze for up to 2 months. Reheat in the oven for best texture.
🔹 Can I use frozen spinach?
Yes! Just thaw and squeeze out excess water before mixing.
🔹 What can I fill them with?
Tacos, chicken, avocado, eggs, or even make mini pizzas with sauce & toppings!
🔹 Are they sturdy enough for tacos?
Yes, but for heavier fillings, fold them gently or bake a little longer for extra crispiness.
Enjoy your Cauliflower-Spinach Taco Shells! 🌮✨ Let me know if you need any adjustments! 😊