Taco Tuesday is back on the menu for those following a ketogenic diet! If you're looking for a way to enjoy tacos without the carbs, this guide will walk you through various keto-friendly taco shell options, from cheese-based to vegetable-based and even those made with low-carb flours.
Why Keto Taco Shells?
Traditional tortillas made from wheat or corn contain around 45 grams of carbs per 100 grams, making them unsuitable for a ketogenic diet that sharply limits your intake of carbohydrates. With keto taco shells, you can enjoy your favorite taco fillings without the guilt.
The Quest for the Crispiest Keto Taco Shell
Many people find that cheese tacos, while tasty, are not crispy enough. The solution? Combine cheese with other essential ingredients that absorb moisture and add crunch.
Featured Recipe: Crispy Keto Taco Shells
These keto taco shells are not only extra crunchy but also hold together well, surpassing the typical 100% cheese versions.
Ingredients:
- Mozzarella cheese (grated)
- Coconut flour
- Psyllium husk powder
- Optional: Cumin and chilli for spice
Step-by-Step Instructions:
- Preparation: Preheat the oven to 175°C (350°F).
- Combine Ingredients: Put the mozzarella, psyllium powder, and coconut flour into a food processor or bowl. Blend until the mixture resembles small crumbs. Ensure the mozzarella is finely processed.
- Prepare Parchment Paper: Line a baking sheet with parchment paper. Draw seven circles (15 cm / 6-inch diameter each) onto the parchment paper using a prop such as a small saucepan lid.
- Scoop and Flatten: Using a ¼ cup, scoop the mix into each of the circles. Place a second parchment paper on top and flatten the Keto taco dough with your hands or with a rolling pin.
- Bake: Bake the taco shells for around 7 minutes, or until they are golden brown around the edges.
- Shape: Don't wait! Pick up the shells whilst they're still hot and place them over the rim of a large frying pan or an oven rack to cool and harden into a taco shape. Work quickly! As soon as the tortillas are cool enough to touch - about 10 seconds - drape them over the pot/large bowl.
Tips and Variations:
- Spice It Up: Add one teaspoon of cumin and a pinch of chilli to your dough.
- Cheese Options: While mozzarella is recommended for its binding properties, you could experiment with cheddar cheese instead.
- Dairy-Free: Try using dairy-free mozzarella, but be aware that vegan cheeses might not melt as well, potentially altering the texture. You may need to use more of it.
- Almond Flour: Yes. I would use ¾ cup or 75 grams of almond flour instead of coconut flour.
Storage:
These shells are best enjoyed on the same day for maximum crispiness.
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Reheating:
If you need to reheat them, carefully microwave them for a few seconds. Give them a quick blast only, because they'll soften and will eventually stick together. I microwaved one for 10 seconds on one side, then turned it over and gave it another 5 seconds.
Other Keto Taco Shell Options
If you're not up for making your own shells, several alternatives can be used to create delicious keto tacos.
Cheese-Based Taco Shells
Parmesan Shells: Baked or fried Parmesan cheese makes a great keto snack and an excellent taco shell.
- How To Make It: Place a ring mold into a skillet on medium-low heat, and fill the ring mold with a light layer of Parmesan cheese. When the cheese stops bubbling, remove it from the pan and drape it over a wooden spoon handle suspended on two overturned cups. When the cheese is completely cool, remove it from the spoon handle and add your favorite taco fillings.
Cheddar Shells: Cheddar cheese adds a sharp bite to the tacos while also boosting the protein content.
- How To Make It: Place small piles of cheese on a baking sheet lined with parchment paper. Bake at 350 degrees for around five minutes or until the cheese has started to brown at the edges. Drape the cheese over a wooden spoon suspended between two cups, and remove the cheese after it has cooled completely.
Vegetable-Based Taco Shells
Lettuce Wraps: Romaine and iceberg lettuce make fantastic taco shells, containing only about 3 grams of carbs per serving.
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- How To Make It: Wash your lettuce and gently separate the leaves before patting them dry. Fill the lettuce cups with your taco toppings. If you have leftovers, store the lettuce leaves separately from the taco fillings to keep them fresh for longer.
Cabbage Leaves: Just like lettuce, cabbage can make a fresh, crispy taco shell that adds some fiber to your keto meal.
- How To Make It: Wash the cabbage and carefully peel the leaves off the head one by one. Pat the cabbage leaves dry and fill with your favorite taco ingredients.
Protein-Based Shells
Egg Crepe Shells: Eggs are one of the best vegetarian sources of protein, and with this recipe, you can turn them into soft taco shells in under five minutes.
- How To Make It: Whisk two eggs, one tablespoon of milk, and salt together in a bowl. Pour about 3/4 cup of the mixture into a greased skillet. The mixture should be thin, like a crepe. Remove from the pan when the egg mixture is firm.
Chicken Shells: Chicken is packed with protein and contains no carbohydrates, making it the ideal ingredient for keto tacos.
- How To Make It: Bake drained canned chicken on a baking sheet for 10 minutes at 350 degrees. Mix the baked chicken, cheddar, and taco seasoning, then transfer the mixture back to the baking sheet in tortilla-sized circles. Return to the oven and bake at 500 degrees for 8 minutes.
Low-Carb "Flour" Shells
Coconut Flour Tortillas: Coconut flour tortillas are lower in carbs than all-purpose flour.
- How To Make It: Mix together coconut flour, psyllium husk powder, baking powder, and seasonings. Add egg whites and olive oil, and knead the dough by hand. Cut the dough into pieces and roll out your tortillas. Fry the tortillas in olive oil over medium heat until golden.
Almond Flour Tortillas: Containing only 3 grams of carbs per serving, almond flour is the most popular keto-friendly substitute for all-purpose flour.
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- How To Make It: Mix together almond flour, coconut flour, psyllium husk powder, baking powder, and salt. Add water and olive oil, then knead the dough until smooth. Roll the dough out into tortillas and fry over medium heat for about five minutes, flipping halfway through.
Specialty Shells
Chaffle Shells: Made with just eggs and cheese, a chaffle is a delicious, satiating substitute for taco shells.
- How To Make It: Combine egg whites, cheese, coconut flour, baking powder, and seasonings. Cook the mixture in a waffle maker for four minutes. Set the chaffles between the cups on an overturned muffin tin so that they form a taco shell shape.
Low Carb Tortilla Recipe
This dough is versatile: you can make tortillas, tortilla bowls, taco shells and nachos - all from the same dough!
Ingredients
- 1 1/2 cups almond flour
- 1/4 cup coconut flour
- 2 tablespoons flax meal
- 2 tablespoons psyllium husk powder
- 1 teaspoon salt
- 1 1/4 cups hot water
Instructions
- In a large bowl, combine almond flour, coconut flour, flax meal, psyllium husk powder, and salt.
- Add the ground chia seeds. To grind them, use a blender and pulse until powdered.
- Pour in the water and mix until well combined using your hands. If needed, add a few more tablespoons of water. Be careful not to use too much, or the dough will get too sticky and difficult to roll.
- Remove from the fridge and cut the dough into 6 equal pieces.
- Place a piece of the dough between two pieces of baking paper and roll out until the dough is very thin.
- Use a 20 cm/ 8 inch lid or bowl to cut out the tortillas.
- Repeat with the remaining dough and the cut-offs until you get 10 tortillas.
- Preheat a heavy-bottom pan greased with just 1 teaspoon of ghee or lard.
- Place the tortillas, one at a time, on top of the hot pan and cook over a medium heat on one side for 1-2 minutes until lightly browned.
- Turn on the other side and cook for 30-60 more seconds. Don't overcook or the tortillas will become too crispy and will lose their flexibility.
- Grease more when needed and repeat for the rest of the tortillas.
Keto Taco Fillings
Proteins
Chicken is a fantastic option, especially cashew chicken stir-fry. Lean ground beef is another classic choice, offering 24 grams of protein per serving.
Keto-Friendly Veggies
Low-carb veggies provide much-needed fiber, vitamins, and micronutrients. Brussels sprouts and roasted cauliflower are excellent fillings. Salsa and charred green onion salsa are great for adding flavor and greenery.
Healthy Fats
Avocado is a top-notch taco topping, providing healthy fats and a mild flavor. Cheese is another classic keto staple.
Tips for the Best Keto Taco Shells
- Use Freshly Grated Cheese: For cheese-based shells, freshly grated cheese melts better and creates a sturdier shell.
- Measure Ingredients Accurately: Especially when using low-carb flours, use a kitchen scale to ensure the best results.
- Don't Overcook: When making tortillas, avoid overcooking to maintain flexibility.
Can You Make Keto Tacos Ahead of Time?
Yes, you can make these shells up to five days ahead of when you're going to use them. Keep in mind that they are freshest the day you make them.