How to Make Cauliflower Taco Shells

Prepare Cauliflower Rice

Pulse cauliflower florets in a food processor to create rice-sized pieces, then microwave and squeeze out excess water.

Mix Ingredients

Combine the cauliflower rice with eggs, cheeses, seasonings, almond flour, and Parmesan.

Shape and Bake

Form thin shell shapes on a parchment-lined baking sheet, brush with olive oil, and bake until golden.

Cool and Use

Let the shells cool slightly so they firm up before filling them with your favorite taco fillings.

Baking Tips

Be sure to squeeze out ALL the moisture from the cooked cauliflower for the crispiest shells.

For extra flavor, add a pinch of chili powder or smoked paprika.

Let the shells cool a few minutes after baking; they'll firm up and be easier to handle.

Use a silicone baking mat for even easier shell removal.

If you prefer crispier shells, bake them for an extra 3-5 minutes.

Cauliflower Taco Shells

Name: Cauliflower Taco Shells
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 6 taco shells
Cuisine: American
Ingredients: 1 medium head cauliflower (about 4 cups florets); 2 large eggs; 1/4 cup shredded cheddar cheese; 1/4 cup shredded mozzarella cheese; 2 tablespoons almond flour (optional, for sturdier shells); 1 tablespoon grated Parmesan cheese; 1/4 teaspoon salt; 1/4 teaspoon black pepper; 1/4 teaspoon garlic powder; 1/4 teaspoon onion powder; 1/2 teaspoon cumin (optional); 1/2 teaspoon paprika (optional); 1 tablespoon chopped fresh cilantro (optional); 1 teaspoon olive oil (for brushing shells before baking)

Healthy, low-carb taco shells made from cauliflower! Perfect for wrapping your favorite taco fillings while staying light and gluten-free.

Prep Time

20 Minutes

Cook Time

25 Minutes

Total Time

45 Minutes

Chef

JUE

Ingredients

Custard Cream

1 medium head cauliflower (about 4 cups florets)

2 large eggs

1/4 cup shredded cheddar cheese

1/4 cup shredded mozzarella cheese

2 tablespoons almond flour (optional, for sturdier shells)

1 tablespoon grated Parmesan cheese

1/4 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/2 teaspoon cumin (optional)

1/2 teaspoon paprika (optional)

1 tablespoon chopped fresh cilantro (optional)

1 teaspoon olive oil (for brushing shells before baking)

Instructions

Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.

Cut cauliflower into florets and pulse in a food processor until it resembles rice.

Microwave the cauliflower rice for 5 minutes, then let it cool. Once cool, squeeze out as much moisture as possible using a clean towel.

In a large bowl, mix the cauliflower, eggs, cheeses, almond flour, Parmesan, salt, pepper, garlic powder, onion powder, cumin, paprika, and cilantro until well combined.

Scoop about 1/4 cup of the mixture onto the baking sheet and form into small taco shell shapes (thin circles).

Lightly brush the tops with olive oil.

Bake for 20–25 minutes until golden brown and set.

Carefully peel the shells off the parchment and let them cool slightly before using as taco shells.

Cauliflower Taco Shells

JUE

Essential Ingredients Selection

Creating Your Masterpiece

How to Make Cauliflower Taco Shells

Cauliflower Taco Shells

Ingredients

Instructions