Craving tacos while following a low-carb or keto diet? Look no further than these keto cheese cups! These aren't your traditional tacos, but they offer a fun and delicious way to enjoy the flavors of Tex-Mex ground beef tacos without the carb-loaded shells. These cheese taco cups are not only a perfect low-carb and keto-friendly appetizer, but they are also incredibly easy to make. Whether you're strictly following a keto diet or simply looking for a creative and tasty alternative to traditional tacos, this recipe is sure to satisfy.
What are Keto Cheese Cups?
These keto cheese cups are essentially taco shells made entirely of cheese. They are inspired by "frico," an Italian cooking method where cheese is cooked in a pan until it becomes slightly crispy yet remains malleable. In this recipe, shredded cheese is baked into small rounds and then shaped into handheld cups while still warm.
Why You'll Love Keto Taco Cups
- Low-Carb and Keto-Friendly: Perfect for those watching their carbohydrate intake.
- Easy to Make: The recipe is simple and requires minimal ingredients.
- Delicious: A satisfying and flavorful alternative to traditional taco shells.
- Customizable: Fill them with your favorite taco toppings for a personalized experience.
- Fun to Eat: Their unique shape and cheesy flavor make them a hit with both kids and adults.
Ingredients
Here's what you'll need to make these cheesy delights:
For the Cheese Cups:
- 2 cups shredded cheddar (or other hard cheese like parmesan or Monterey Jack)
- Optional: Non-stick cooking spray
For the Taco Filling:
- 1 Tbsp. extra-virgin olive oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 lb. ground beef
- 1 tsp. chili powder
- 1/2 tsp. ground cumin
- 1/2 tsp. paprika
- Kosher salt
- Freshly ground black pepper
For Serving (optional):
- Sour cream
- Diced avocado
- Freshly chopped cilantro
- Chopped tomatoes
- Diced onions
- Jalapenos
- Guacamole
- Salsa
- Olives
Equipment
- Large baking sheet
- Parchment paper or silicone baking mat
- Muffin tin (regular or jumbo)
- Medium skillet
- Spatula
Step-by-Step Instructions
Follow these simple steps to create your own keto cheese cups:
Making the Cheese Cups
- Preheat the oven: to 375°F (190°C). If you are using a silicone muffin pan, you can preheat to 350°F/177°C.
- Prepare the baking sheet: Line a large baking sheet with parchment paper or a silicone baking mat. This prevents the cheese from sticking and makes for easy removal. If you aren’t using silicone, coat your cookie sheet and cupcake pan with non-stick cooking spray (or oil) for easy removal of the cheese cups.
- Spoon the cheese: Spoon about 2 tablespoons of shredded cheddar cheese onto the prepared baking sheet, a few inches apart. Lightly spread out, leaving 2-3 inches between each mound. You will be able to bake 6 at a time on a standard baking sheet. For crispier shells, leave some space between some of the cheese shreds to make the circles “lacey”.
- Bake: Bake until the cheese is bubbly and the edges are beginning to turn golden, about 3-7 minutes. Don’t underbake! Let the edges turn golden and bubbly. Feel free to experiment with the 5-7 minutes baking range. Some cheese baked for 7 minutes, which significantly browns the edges and makes them quite crispy, but they’re prone to breaking on the edges. The cheese baked only 5 minutes was much more pliable when pulled them off the cookie sheet and didn’t have any breakage issues, but they didn’t end up as crispy.
- Cool slightly: Let the cheese cool on the baking sheet for about 1 minute. Set aside to cool for 1-2 minutes but do not let harden.
- Shape the cups: Grease the bottom of a muffin tin with cooking spray. Carefully pick up the melted cheese slices with a spatula and place them on the bottom of the muffin tin. Fit with another inverted muffin tin and let cool for 10 minutes. If you don't have a second muffin tin, use your hands to help mold the cheese around the inverted tin, or grease 3 small prep bowls or the back of a large muffin pan. Gently flip the cheese (with parchment paper) over into the bowl, letting the cheese mold into the middle of the bowl.
- Cool completely: Allow the cheese to cool and firm up completely before removing them from the muffin tins. They will need to cool for about 5 to 10 minutes.
Making the Taco Filling
- Cook the onion and garlic: In a large skillet over medium heat, heat the olive oil. Add the chopped onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
- Brown the ground beef: Add the ground beef to the skillet, breaking up the meat with a wooden spoon. Cook until the beef is no longer pink, about 6 minutes. Drain any excess fat.
- Season the meat: Return the cooked beef to the skillet and season with chili powder, cumin, paprika, salt, and pepper. Add cumin, smoked paprika, chili powder, and 2 Tablespoons of water; season with salt and pepper. Continue cooking 1-2 minutes, just until the spices become fragrant, and the meat is nice and juicy. If necessary, add an additional tablespoon of water to obtain the proper consistency. Taste for seasoning, if needed, adjust any seasoning.
Assembling and Serving
- Transfer cheese cups: Transfer the cooled cheese cups to a serving platter.
- Fill the cups: Fill each cheese cup with the taco meat mixture.
- Add toppings: Top with your favorite taco toppings, such as sour cream, diced avocado, fresh cilantro, and chopped tomatoes. You could try adding diced onions, jalapenos, cilantro, guacamole, or salsa as a topping. Have fun and make it your own!
Tips and Tricks
- Cheese Selection: Stick to hard cheeses like cheddar, parmesan, or Monterey Jack for the best results. Shredding the cheese yourself really works best for this recipe.
- Even Cheese Distribution: Spread the shredded cheese in a thin, even circle on the baking sheet, about ¼ cup per pile.
- Prevent Sticking: Use parchment paper or a silicone baking mat to prevent the cheese from sticking to the baking sheet. You can lightly spray the muffin tin with nonstick cooking spray so that removal is easy.
- Cooling Time: Allow the cheese cups to cool completely before removing them from the muffin tin to ensure they hold their shape. After removing from the oven, let cheese sit for about 2 minutes before removing.
- Removing from Baking Sheet: Use a spatula to remove cooled cheese from the baking sheet- it will be much more difficult with a knife or fork.
- Shaping the Cups: Carefully place cheese between two muffin tins before it cools too much and cheese begins to harden. Flip over a regular-sized muffin tin. Spray with nonstick cooking spray. Place each mound of melted cheese over one muffin well. Flip over a second muffin tin and place on top of the first, pressing down a bit. Allow the cheese to cool for about 10 minutes. Carefully remove the top muffin tin and remove your cheese cups.
Variations
- Cheese Variety: Experiment with different types of cheese, such as Colby, for unique flavor combinations.
- Spice it Up: Add a pinch of cayenne pepper to the taco meat for a spicy kick.
- Vegetarian Option: Replace the ground beef with seasoned black beans or lentils for a vegetarian-friendly version.
- Add different meats: Shredded Chicken can be used for this recipe as a shortcut.
Serving Suggestions
- Taco Bar: Create a keto taco bar by offering a variety of fillings and toppings for guests to customize their own cheese cups.
- Appetizer: Serve these as a crowd-pleasing appetizer at parties or gatherings.
- Meal Prep: Make a batch of cheese cups and taco meat ahead of time for easy and convenient keto meals throughout the week.
Storage
- Leftover Cheese Cups: Leftover cups can be stored in the fridge in an airtight container for 4-5 days; however, they will not hold their shape when reheated. Either add ingredients to the center and fold like a mini taco or tear and place on top of a taco or taco salad.
- Freezing: Taco cups can be stored in the freezer for up to 3 months.
Are Cheese Keto-Friendly?
Yes! Cheese is mostly low carb. In fact, it's practically the perfect keto food - high fat, moderate protein, and low in carbs. But, not all cheese is created equal. Goat cheese, cream cheese, Parmesan, cheddar, brie, mozzarella, bleu, and Monterey jack are all very low in carbohydrates. One serving contains 0-1 grams of carbs.
Read also: Easy Low-Carb Cheese Crackers
Nutrition Information (Approximate)
Amount Per Serving:
- Calories: 293
- Total Fat: 21g
- Saturated Fat: 12g
- Trans Fat: 0g
- Unsaturated Fat: 7g
- Cholesterol: 72mg
- Sodium: 556mg
- Carbohydrates: 6g
- Fiber: 1g
- Sugar: 2g
- Protein: 20g
Please note that this is not a certified nutritionist. Any nutritional information that is discussed or disclosed in this post should only be seen as best amateur estimates based on NET carbs. Nutrition facts are included as a courtesy only. They are accurate to the best of knowledge based on the ingredients and brands used, but their accuracy is not guaranteed.
Read also: Keto Calorie Counting: A Detailed Guide
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