🌮 Mediterranean Cauliflower Spinach Taco Shells
Description:
These baked cauliflower-spinach taco shells are crisp around the edges and tender in the center, packed with melted cheese, fresh herbs, and nutrient-rich veggies. They make an ideal grain-free alternative to tortillas and are the perfect base for Mediterranean toppings like hummus, roasted chickpeas, tzatziki, grilled chicken, or sautéed mushrooms.
🥘 Ingredients:
- 1 medium head cauliflower, riced (about 3 cups)
- 1 cup fresh spinach, finely chopped
- ½ cup shredded mozzarella cheese
- ¼ cup crumbled feta cheese
- 2 large eggs
- 1 clove garlic, minced
- ½ tsp dried oregano
- ¼ tsp salt, or to taste
- ¼ tsp ground black pepper
- Optional: 1 tbsp almond flour or coconut flour (for extra binding)
🔪 Instructions:
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Prepare the cauliflower:
- Rice the cauliflower in a food processor or grate by hand.
- Steam or microwave it for 4–5 minutes until tender.
- Transfer to a clean kitchen towel and squeeze out as much moisture as possible. (Very important for structure.)
- Mix the batter:
- In a bowl, combine drained cauliflower, chopped spinach, cheeses, eggs, garlic, oregano, salt, and pepper. Mix well until fully combined.
- Add almond/coconut flour if mixture seems too wet.
- Form taco shells:
- Scoop about ¼ cup of mixture and flatten into thin rounds (5–6 inches) on the parchment-lined tray. Should make 6–8 shells.
- Bake:
- Bake for 15–18 minutes, then flip and bake another 5–7 minutes, until lightly golden and firm.
- Cool slightly before using:
- Let them rest a few minutes — they firm up as they cool.
📝 Notes:
- Draining the cauliflower well is key to a sturdy shell.
- These can be frozen — cool fully, place parchment between, and store in a zip-top bag.
- Can be made dairy-free with vegan cheeses and egg substitute (like flax egg).
💡 Tips:
- For extra flavor, add sun-dried tomatoes, chopped olives, or a sprinkle of za’atar.
- If you want a crispier texture, lightly pan-fry after baking.
- Make mini versions for sliders or party appetizers.
- These can also double as mini pizza crusts!
🍽️ Servings:
Makes 6–8 taco shells, depending on size
(Serves 3–4 people)
⚡ Nutritional Info (Per Shell – Approximate):
- Calories: 90–110
- Protein: 6g
- Fat: 6g
- Carbs: 3g
- Fiber: 1g
- Sugar: <1g
Low-carb, gluten-free, and keto-friendly!
✅ Benefits:
- Vegetable-rich base made from cauliflower and spinach
- Low-carb and grain-free alternative to tortillas or pitas
- High in vitamin K, folate, calcium, and fiber
- Easy to prep ahead for busy weeks
- Customizable for Mediterranean, Mexican, or fusion fillings!
❓ Q&A
Q: Can I make these vegan?
A: Yes! Use vegan shredded cheese, crumbled tofu or vegan feta, and replace eggs with 2 flax eggs (2 tbsp flaxseed + 5 tbsp water).
Q: Can I use frozen cauliflower?
A: Yes, just thaw and drain extremely well before mixing.
Q: Are they flexible enough to fold like tacos?
A: Yes — if not overbaked, they stay pliable and fold well when warm.
Q: How long do they keep?
A: Store in the fridge up to 4 days or freeze for up to 2 months. Reheat in a pan or toaster oven.
Q: Can I skip spinach?
A: Sure! You can substitute with kale, parsley, or even grated zucchini (drain well).