Cauliflower Taco Shells (Print Version)
# 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:
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!
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.
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.
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.
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.
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.
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:
01 -
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!
02 -
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.
03 -
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.
04 -
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.