Golden Cauliflower & Spinach Taco Shells with Parmesan
Looking for a healthy, gluten-free taco shell alternative that’s both low-carb and packed with flavor? These Golden Cauliflower & Spinach Taco Shells with Parmesan are the perfect swap for traditional tortillas. Made with nutrient-rich cauliflower, fresh spinach, and cheesy goodness, they’re keto-friendly, grain-free, and ideal for tacos, wraps, or tostadas.
Ingredients:
2 cups cauliflower florets (about 1 medium head), riced cauliflower
1 cup fresh spinach, finely chopped
1/4 cup grated Parmesan cheese
1/4 cup shredded mozzarella cheese
2 large eggs
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
Directions:
1. Preheat the Oven
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper for easy removal.
2. Prepare the Cauliflower
Rice the cauliflower in a food processor until it resembles fine crumbs. Transfer to a microwave-safe bowl and heat for 3–4 minutes. Allow to cool slightly, then squeeze out excess moisture using a clean kitchen towel.
3. Mix the Ingredients
In a large bowl, combine riced cauliflower, spinach, Parmesan, mozzarella, eggs, garlic powder, salt, and black pepper. Stir until well combined.
4. Shape the Taco Shells
Scoop about 1/4 cup of the mixture for each shell onto the baking sheet. Flatten into a round, about 5 inches wide.
5. Bake to Golden Perfection
Bake for 15–18 minutes or until golden brown and firm at the edges. Let cool slightly before handling.
6. Serve & Enjoy
Fill these low-carb taco shells with your favorite protein, veggies, or spreads. Perfect for gluten-free wraps, keto tacos, or healthy tostadas.
Recipe Notes:
Prep Time: 15 minutes
Cook Time: 18 minutes
Total Time: 33 minutes
Calories: ~120 kcal per shell
Servings: 6 shells
Why You’ll Love This Recipe:
Gluten-free & grain-free perfect for those avoiding wheat
Keto & low-carb only cauliflower, cheese, and veggies
Versatile use as taco shells, pizza crusts, or wrap bases
Make-ahead friendly store in the fridge or freezer for quick meals
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