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Cauliflower Taco Shells

Featured in: Delicious Dishes That Just Happen to Be Gluten-Free

Cauliflower Taco Shells offer a creative, low-carb alternative to traditional corn or flour tortillas while adding extra nutrients to your taco night. These versatile shells are made from riced cauliflower that's been squeezed dry to ensure crispiness, combined with finely chopped spinach for color and nutrition. Eggs and mozzarella cheese act as binders that help the shells hold together and add protein, while simple seasonings like garlic powder enhance the flavor without overpowering your taco fillings. The mixture is shaped into rounds and baked until the edges turn golden brown, creating sturdy yet tender shells that can support a variety of fillings. These shells are perfect for those following gluten-free, grain-free, or low-carb diets, but they're flavorful enough that anyone would enjoy them as a nutritious twist on the classic taco experience.
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marry from tastelikemagic.com
Updated on Tue, 18 Mar 2025 01:00:21 GMT
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Three pieces of food on a paper towel. | tastelikemagic.com

These Cauliflower Spinach Taco Shells transform everyday vegetables into a versatile vessel for all your favorite taco fillings. The mild, slightly nutty flavor of cauliflower pairs beautifully with earthy spinach, creating a nutritious base that's sturdy enough to hold your fillings yet tender enough to fold. Each shell offers a perfect balance of vegetable goodness and cheesy satisfaction, with a hint of garlic that complements rather than overwhelms whatever fillings you choose.

Ingredients

  • Cauliflower (1 Medium Head, Riced): Creates a light, nutritious base with a mild flavor.
  • Fresh Spinach (1 Cup, Finely Chopped): Adds color, nutrients, and a subtle earthy taste.
  • Large Eggs (2): Help bind the ingredients together for the perfect texture.
  • Shredded Mozzarella Cheese (½ Cup): Melts beautifully, adding creamy richness.
  • Salt (½ Teaspoon): Enhances the natural flavors of all the ingredients.
  • Black Pepper (¼ Teaspoon): Provides subtle warmth and depth.
  • Garlic Powder (½ Teaspoon): Infuses a savory, aromatic flavor into each bite.

Step-by-Step Instructions

Preheat the Oven
Set the oven to 375°F (190°C) and line a baking sheet with parchment paper.
Prepare the Cauliflower
Rice the cauliflower in a food processor, microwave for 5 minutes, then squeeze out excess moisture.
Mix the Ingredients
Combine riced cauliflower, chopped spinach, eggs, mozzarella, salt, black pepper, and garlic powder.
Shape the Shells
Form the mixture into 6-inch circles on the baking sheet.
Bake Until Firm
Bake for 15-20 minutes until golden brown.
Cooling Period
Let cool for 5 minutes before removing from parchment paper.
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A plate of food with cheese and spinach. | tastelikemagic.com

Beyond Taco Tuesday

These shells work well beyond just tacos. Try them for breakfast wraps, low-carb pizza bases, or even as a sandwich substitute. Their mild flavor pairs well with various cuisines, making them a versatile kitchen staple.

The Make-Ahead Magic

These shells can be refrigerated for up to five days or frozen with parchment between each shell for easy reheating. This makes meal prep a breeze and ensures a quick, healthy option anytime.

Unexpected Entertaining Hero

Perfect for dinner parties with dietary restrictions, these shells make an excellent gluten-free, keto-friendly option that even guests without dietary needs will enjoy.

Seasonal Adaptations

Change the flavors seasonally by adding fresh herbs, sun-dried tomatoes, or warming spices to suit different fillings throughout the year.

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A plate of food with a blue topping. | tastelikemagic.com

I discovered this recipe when searching for a gluten-free option for my husband. After perfecting the technique, my kids now cheer when they see cauliflower in the grocery cart. It’s proof that vegetables can be both nutritious and delicious!

Frequently Asked Questions

→ Why is it important to squeeze the moisture out of the cauliflower?
Removing excess moisture from the cauliflower is crucial for achieving crispy shells that hold together. If you skip this step, the shells will be soggy and may fall apart when filled with taco ingredients.
→ Can I make these taco shells ahead of time?
Yes, you can prepare these shells up to 2 days in advance. Store them in an airtight container in the refrigerator with parchment paper between layers. Reheat them in a 350°F oven for 5-7 minutes until warm and crisp before serving.
→ What fillings work best with cauliflower taco shells?
These shells work well with both traditional and creative taco fillings. Try ground beef or turkey with taco seasoning, grilled chicken or fish, roasted vegetables, black beans, avocado, fresh salsa, and a dollop of Greek yogurt instead of sour cream.
→ Can I freeze these cauliflower taco shells?
Yes, you can freeze these shells for up to 3 months. Place them in a single layer on a baking sheet to freeze initially, then transfer to a freezer bag with parchment paper between layers. Reheat from frozen in a 375°F oven for 10-12 minutes.
→ What can I use instead of mozzarella cheese?
Any good melting cheese will work in this recipe. Try cheddar, Monterey Jack, or a Mexican cheese blend. For a dairy-free option, you can use dairy-free cheese alternatives, but you may need to add a tablespoon of almond flour to help bind the mixture.

Cauliflower Taco Shells

These Cauliflower Taco Shells combine riced cauliflower with spinach and cheese for a crispy, gluten-free alternative to traditional taco shells.

Prep Time
15 Minutes
Cook Time
20 Minutes
Total Time
35 Minutes
By: Marry


Difficulty: Intermediate

Cuisine: Mexican-inspired

Yield: 4 Servings (6-8 taco shells)

Dietary: Low-Carb, Vegetarian, Gluten-Free

Ingredients

→ For the Taco Shells

01 1 medium head of cauliflower, riced
02 1 cup fresh spinach, finely chopped
03 2 large eggs
04 1/2 cup shredded mozzarella cheese
05 1/2 teaspoon salt
06 1/4 teaspoon black pepper
07 1/2 teaspoon garlic powder

→ Optional Toppings

08 Your favorite taco fillings (seasoned ground beef, chicken, or black beans)
09 Diced tomatoes
10 Shredded lettuce
11 Avocado or guacamole
12 Sour cream
13 Additional shredded cheese

Instructions

Step 01

Start by preheating your oven to 375°F (190°C) and line a baking sheet with parchment paper. The parchment is crucial here - it prevents sticking and makes removing your delicate taco shells much easier. If you don't have parchment, a silicone baking mat works great too!

Step 02

Break your cauliflower head into florets and pop them into a food processor. Pulse until the cauliflower breaks down into rice-sized pieces - this should take about 30 seconds. Don't overprocess or you'll end up with cauliflower mush! If you don't have a food processor, you can grate the cauliflower using the large holes of a box grater, though it takes a bit more elbow grease. Transfer your cauliflower rice to a microwave-safe bowl.

Step 03

This step is absolutely critical for crispy shells! Microwave your riced cauliflower for about 5 minutes until it's soft. Let it cool for a few minutes until it's comfortable to handle. Now for the arm workout - place the cooked cauliflower in a clean kitchen towel (one you don't mind getting a bit stained), gather up the edges, and squeeze like your taco dreams depend on it! You want to remove as much moisture as possible - you'll be surprised how much water comes out. The drier your cauliflower, the crispier your shells will be.

Step 04

Transfer your squeezed cauliflower to a large mixing bowl. Add the finely chopped spinach (the finer you chop it, the better it incorporates), eggs, shredded mozzarella, salt, pepper, and garlic powder. Mix everything together until well combined - I find clean hands work best for this job, but a sturdy spoon works too. The mixture should hold together when you squeeze a bit in your palm.

Step 05

Scoop about 1/4 cup of your cauliflower mixture onto the parchment-lined baking sheet. Use your fingers or the back of a spoon to shape it into a circle about 5-6 inches in diameter and 1/4 inch thick. Don't make them too thin or they'll break, but not too thick or they won't crisp up properly. Continue with the rest of the mixture, spacing the shells about an inch apart. You should end up with 6-8 shells depending on their size.

Step 06

Slide your baking sheet into the preheated oven and bake for 15-20 minutes. You're looking for golden brown edges and shells that feel firm to the touch. Keep an eye on them toward the end - oven temperatures can vary, and you want that perfect balance of crispy exterior and slightly flexible interior so they can hold your fillings without breaking.

Step 07

Once baked to golden perfection, let your taco shells cool on the baking sheet for about 5 minutes. This cooling period helps them firm up a bit more. Carefully loosen and remove them from the parchment paper - a thin spatula helps if they're sticking at all. Now comes the fun part - fill them with all your favorite taco toppings! They're delicious with seasoned ground beef, shredded chicken, or keep it vegetarian with black beans and extra veggies. Don't forget the classic toppings like shredded lettuce, diced tomatoes, avocado, and a dollop of sour cream!

Notes

  1. These cauliflower taco shells are a game-changer for anyone following a low-carb, keto, or gluten-free diet who still craves the satisfaction of taco night!
  2. The most crucial step is removing as much moisture as possible from the cooked cauliflower - this is what ensures your shells will be firm enough to hold your favorite fillings.
  3. These shells can be made ahead of time and stored in the refrigerator for up to 3 days. To reheat, place them in a 350°F oven for 5-7 minutes to crisp them back up.
  4. For a fun variation, try adding different herbs and spices to the mixture - a pinch of cumin, chili powder, or paprika can add a Mexican-inspired flavor profile.

Tools You'll Need

  • Food processor or box grater
  • Microwave-safe bowl
  • Clean kitchen towel
  • Baking sheet
  • Parchment paper
  • Measuring cups and spoons
  • Large mixing bowl

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains dairy (mozzarella cheese)
  • Contains eggs

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 120
  • Total Fat: 8 g
  • Total Carbohydrate: 7 g
  • Protein: 9 g