For those following a ketogenic lifestyle, the craving for tacos can be a challenge. Traditional tortillas, whether made from wheat or corn, are typically high in carbohydrates, with around 45 grams of carbs per 100 grams. This article provides a comprehensive guide to creating delicious, crispy, and sturdy keto taco shells that satisfy your cravings without derailing your diet. These shells are not only low in carbs (approximately 1.1g net carbs per shell) but also offer a delightful crunch that rivals traditional corn tacos.
Why Keto Taco Shells?
While cheese tacos can be a quick fix, they often lack the desired crispiness. This recipe addresses that issue by incorporating additional ingredients that enhance both texture and structure. The combination of mozzarella, coconut flour, and psyllium husk powder creates a taco shell that is both sturdy and delightfully crispy.
Core Ingredients and Their Roles
- Mozzarella: This cheese acts as a binder, holding all the ingredients together and providing a sturdy base for the taco shell.
- Coconut Flour: Known for its ability to absorb moisture, coconut flour contributes to the overall crunch of the taco shell.
- Psyllium Husk Powder: Similar to coconut flour, psyllium husk powder helps absorb excess moisture and adds to the crispy texture. It also improves the flexibility of the dough, preventing it from tearing.
Step-by-Step Recipe for Keto Taco Shells
This recipe yields approximately seven taco shells.
Ingredients:
- Mozzarella cheese, grated
- Coconut flour
- Psyllium husk powder
- Optional: 1 teaspoon cumin and a pinch of chilli for added spice
Equipment:
- Food processor or bowl
- Parchment paper
- Small saucepan lid (or similar round object) for tracing circles
- Baking sheet
- Rolling pin (optional)
- Large frying pan or oven rack
Instructions:
- Preparation: Preheat the oven to 175°C (350°F).
- Combine Ingredients: In a food processor or bowl, combine the mozzarella, psyllium husk powder, and coconut flour. Blend until the mixture resembles small crumbs. Ensure the mozzarella is finely processed.
- Prepare Parchment Paper: Line a baking sheet with parchment paper. Use a 15 cm (6-inch) diameter object to draw seven circles on the parchment paper.
- Scoop and Flatten: Scoop ¼ cup of the mixture into each circle on the parchment paper. Place another piece of parchment paper on top and flatten the dough with your hands or a rolling pin until it fills the circle.
- Bake: Bake the taco shells for about 7 minutes, or until they are golden brown around the edges.
- Shape: While the shells are still hot, carefully pick them up and drape them over the rim of a large frying pan or between the bars of an oven rack placed over the sink. Alternatively, use a spoon or spatula handle. Work quickly, as the shells need to be pliable for shaping.
- Cool and Harden: Allow the shells to cool and harden in the desired taco shape. This should take about 10 seconds.
Tips and Variations
- Spice It Up: Add one teaspoon of cumin and a pinch of chilli to the dough for a spicy kick.
- Cheese Alternatives: While mozzarella is recommended, cheddar cheese can be used instead.
- Dairy-Free Option: Try using dairy-free mozzarella, but be aware that vegan cheeses may not melt as well and could alter the texture of the shells.
- Almond Flour Substitute: Replace coconut flour with ¾ cup (75 grams) of almond flour.
- Alternative Cooling Methods: If you don't have a large pot or bowl, use an oven rack over the sink, draping the tortillas between the bars to form the taco shape.
Serving Suggestions
These keto taco shells are best enjoyed fresh on the same day they are made to ensure maximum crispiness.
Filling Ideas:
- Taco Meat: Ground beef seasoned with keto taco seasoning is a classic choice.
- Toppings: Sour cream, tomatoes, avocado, salsa, and cilantro.
- Time-Saving Tip: Prepare the ground beef or taco meat the day before and store it in an airtight container in the refrigerator.
Reheating:
If needed, carefully reheat the taco shells in the microwave for a few seconds. Be cautious, as they can soften and stick together if overheated. Microwave one shell for 10 seconds on one side, then flip and microwave for another 5 seconds.
Read also: Easy Low-Carb Cheese Crackers
Store:
Leftover taco shells can be stored at room temperature in an airtight container for up to seven days.
Other Keto-Friendly Taco Shell Options
If you prefer not to make homemade taco shells, several alternatives are available:
- Carbzone Tortillas: These can be fried in olive oil or avocado oil until crispy.
- Cheese-Based Shells: Parmesan and cheddar cheese can be baked or fried into crispy shells.
- Vegetable-Based Shells: Lettuce (romaine or iceberg) and cabbage leaves make fresh, low-carb taco shells.
- Protein-Based Shells: Egg crepes and chicken shells offer a protein-rich alternative.
- Low-Carb "Flour" Shells: Coconut flour and almond flour tortillas are excellent substitutes for traditional tortillas.
- Chaffle Shells: Cheese waffles (chaffles) made with eggs and cheese can be shaped into taco shells.
Keto Taco Fillings & Toppings
- Proteins: Chicken, lean ground beef.
- Veggies: Brussels sprouts, roasted cauliflower, salsa, charred green onion salsa.
- Herbs and Aromatics: Green onions, cilantro.
- Healthy Fats: Avocado, cheese.
Keto Tortillas Recipe
This recipe utilizes a blend of almond flour, coconut flour, and flax meal, along with psyllium and chia seeds, offering a nut-free and coconut-free variation.
Ingredients:
- Almond flour
- Coconut flour
- Flax meal
- Psyllium husks (whole)
- Chia seeds (ground)
- Water
Instructions:
- Combine Dry Ingredients: In a bowl, combine almond flour, coconut flour, and flax meal.
- Add Chia Seeds: Grind chia seeds in a blender until powdered and add them to the dry ingredients.
- Mix with Water: Pour in water and mix until well combined. Add more water if needed, but be careful not to make the dough too sticky.
- Rest the Dough: Wrap the dough in cling film and knead it through the plastic for a minute or two. Allow the dough to rest for at least 30 minutes in the fridge.
- Divide and Roll: Remove the dough from the fridge and cut it into equal pieces. Place a piece of dough between two pieces of baking paper and roll it out very thinly.
- Cut Tortillas: Use a lid or bowl to cut out circular tortillas. Repeat with the remaining dough.
- Cook: Preheat a heavy-bottom pan greased with ghee or lard. Cook the tortillas on medium heat for 1-2 minutes on each side until lightly browned.
Variations:
- Nut-Free: Swap more flax meal for almond flour.
- Coconut-Free: Use flax meal or almond flour instead of coconut flour.
Crispy Taco Shells from Keto Tortillas
To make crispy taco shells from keto tortillas:
- Frying (Preferred): Shallow fry briefly in lard or coconut oil until puffed up, then bake in the oven at 320°F (160°C) until golden and crisp.
- Straight Baking: Place raw tortillas half-curled in an upside-down muffin pan and bake at 320°F (160°C) for 35-40 minutes until golden and crisp.
- Stovetop: Cook tortillas over very low heat on the stovetop, turning frequently until crispy.
Xanthan Gum
Xanthan gum is a binding agent crucial for achieving the right texture in keto tortillas. It acts as a gluten replacer, providing the necessary elasticity and structure.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto