Cauliflower-Spinach Taco Shells are a fantastic low-carb and gluten-free alternative to traditional taco shells. These veggie-packed shells are not only healthy but also delicious and versatile. Perfect for those following a low-carb or keto diet, these taco shells can be filled with your favorite taco ingredients for a nutritious and satisfying meal. Let’s dive into the recipe step-by-step.
Ingredients
- 1 medium head of cauliflower, riced (about 4 cups)
- 2 cups of fresh spinach, chopped finely
- 2 large eggs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- Salt and pepper, to taste
- Cooking spray or oil, for greasing
Instructions
Step 1: Prepare the Cauliflower Rice
- Rice the Cauliflower:
- Remove the leaves and stem from the cauliflower. Cut into florets and place in a food processor. Pulse until the cauliflower resembles rice. If you don’t have a food processor, you can grate the cauliflower using a box grater.
- Cook the Cauliflower:
- Place the riced cauliflower in a microwave-safe bowl. Microwave on high for 5-6 minutes until tender. Let it cool slightly.
- Remove Excess Moisture:
- Once the cauliflower is cool enough to handle, place it in a clean kitchen towel or cheesecloth. Squeeze out as much moisture as possible. This step is crucial to ensure the taco shells hold together.
Step 2: Prepare the Spinach
- Chop Spinach:
- Finely chop the fresh spinach and set it aside.
Step 3: Make the Taco Shell Mixture
- Combine Ingredients:
- In a large mixing bowl, combine the cooked and squeezed cauliflower rice, chopped spinach, eggs, grated Parmesan cheese, garlic powder, salt, and pepper. Mix until well combined.
Step 4: Form the Taco Shells
- Preheat Oven:
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper and lightly grease it with cooking spray or oil.
- Shape the Shells:
- Scoop about 1/4 cup of the mixture onto the prepared baking sheet. Flatten it with your hands or a spatula to form a thin, round taco shell, about 5-6 inches in diameter. Repeat with the remaining mixture, leaving some space between each shell.
Step 5: Bake the Taco Shells
- Bake:
- Bake the shells in the preheated oven for 15-20 minutes, or until they are firm and lightly golden.
- Flip and Bake:
- Carefully flip each shell and bake for an additional 5-10 minutes, or until the shells are crispy and golden brown.
Step 6: Serve
- Cool Slightly:
- Remove the shells from the oven and let them cool slightly on the baking sheet. This will help them firm up even more.
- Fill and Serve:
- Fill the Cauliflower-Spinach Taco Shells with your favorite taco fillings such as seasoned meat, beans, vegetables, cheese, and avocado. Serve immediately and enjoy!
Cooking Notes and Tips
- Removing Moisture: Squeezing out the excess moisture from the cauliflower is crucial to ensure the shells hold together and become crispy.
- Spinach: Make sure the spinach is finely chopped so that it incorporates well into the mixture.
- Cooking Time: Keep an eye on the shells while baking to prevent them from burning. Baking times may vary slightly depending on your oven.
Variations
Cheese Taco Shells
- Add More Cheese:
- Add 1/2 cup of shredded mozzarella cheese to the mixture for a cheesier flavor and extra crispiness.
Herb Taco Shells
- Add Fresh Herbs:
- Add 1 tablespoon of fresh herbs like basil, parsley, or cilantro to the mixture for added flavor.
Spicy Taco Shells
- Add Spice:
- Add 1/2 teaspoon of cayenne pepper or red pepper flakes to the mixture for a spicy kick.
Serving Suggestions
With Fillings
- With Meat:
- Fill the taco shells with seasoned ground beef, chicken, or turkey for a protein-packed meal.
- With Veggies:
- Fill with roasted vegetables, black beans, and avocado for a vegetarian option.
With Toppings
- With Salsa:
- Top with fresh salsa or pico de gallo for added flavor.
- With Guacamole:
- Add a dollop of guacamole for creaminess and extra nutrients.
FAQs
Q: Can I make these taco shells ahead of time? A: Yes, you can prepare the taco shell mixture ahead of time and store it in the refrigerator for up to 24 hours. Shape and bake the shells just before serving.
Q: How do I store leftovers? A: Store any leftover taco shells in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to restore crispiness before serving.
Q: Can I freeze these taco shells? A: Yes, you can freeze the baked taco shells. Let them cool completely, then place them in a single layer on a baking sheet and freeze until solid. Transfer to a freezer-safe bag or container. Reheat in the oven before serving.
Q: Can I use frozen spinach? A: Yes, you can use frozen spinach. Thaw it completely and squeeze out as much moisture as possible before adding it to the mixture.
Q: What if I don’t have Parmesan cheese? A: You can substitute Parmesan cheese with another hard cheese like Romano or Asiago.
Cauliflower-Spinach Taco Shells are a delicious and healthy alternative to traditional taco shells. With their light and crispy texture, these veggie-packed shells are perfect for any taco filling. Whether you stick to the classic recipe or try one of the variations, these taco shells are sure to be a hit. Enjoy making and sharing this nutritious and satisfying dish with your family and friends!
