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You can make cauliflower taco shells by turning grated cauliflower into a dough, shaping it into rounds, and baking or frying it until it holds together like a traditional tortilla.
Yes, cauliflower taco shells are a real thing, and they’re a fantastic low-carb alternative for anyone craving tacos without the corn or flour.
If you’ve been asking how to make cauliflower taco shells, the answer is simpler than you might think.
You basically need cauliflower, a binding agent like cheese or eggs, and a few seasonings.
In this post, we’ll walk through how to make cauliflower taco shells step by step, plus tips for getting them crispy and sturdy enough to hold all your favorite fillings.
Let’s get to it.
Why Make Cauliflower Taco Shells?
Cauliflower taco shells are worth making because they let you enjoy tacos while cutting back on carbs and processed grains.
Here’s why so many people are switching to cauliflower taco shells:
1. They’re Low in Carbs
Traditional taco shells are made from corn or wheat, which are high in carbohydrates.
Cauliflower taco shells, on the other hand, are made from a vegetable that’s naturally low in carbs.
This makes cauliflower taco shells a great option if you’re following a keto, paleo, or low-carb lifestyle.
2. They’re Packed with Nutrients
Cauliflower is rich in vitamin C, vitamin K, and fiber.
When you make cauliflower taco shells, you’re basically sneaking extra veggies into your meal.
That’s a win for anyone trying to eat healthier without giving up their favorite foods.
3. They’re Gluten-Free
If you’re gluten-sensitive or have celiac disease, cauliflower taco shells are a safe bet.
There’s no wheat, barley, or rye involved in making cauliflower taco shells.
Just pure cauliflower goodness with a few binders to hold everything together.
How to Make Cauliflower Taco Shells Step by Step
Learning how to make cauliflower taco shells takes just a few simple steps.
Here’s the process:
1. Rice the Cauliflower
Start by cutting a head of cauliflower into florets.
Then pulse the florets in a food processor until they resemble rice.
If you don’t have a food processor, you can grate the cauliflower using a box grater.
2. Cook and Drain the Cauliflower
Sauté the riced cauliflower in a pan for about 5-7 minutes to remove excess moisture.
Then transfer it to a clean kitchen towel or cheesecloth and squeeze out as much liquid as you can.
This step is crucial when you make cauliflower taco shells because too much moisture will make them fall apart.
3. Mix in Your Binders
In a bowl, combine the drained cauliflower with eggs, shredded mozzarella, and a little Parmesan.
Add salt, pepper, and any seasonings you like, such as garlic powder or cumin.
The cheese and eggs are what give cauliflower taco shells their structure.
4. Shape the Shells
Scoop the mixture onto a parchment-lined baking sheet.
Flatten each scoop into a thin circle, about 4-5 inches wide.
Remember, the thinner you spread them, the crispier your cauliflower taco shells will be.
5. Bake Until Crispy
Bake at 400°F for about 20-25 minutes, flipping halfway through.
You want cauliflower taco shells that are golden brown and firm to the touch.
Once they’re done, let them cool for a few minutes so they crisp up even more.
Tips for the Best Cauliflower Taco Shells
Here are a few tricks to make your cauliflower taco shells turn out perfect every time:
1. Squeeze Out Every Drop of Moisture
This is the number one rule when you make cauliflower taco shells.
If you skip this step, your shells will be soggy and won’t hold their shape.
2. Use the Right Cheese
Mozzarella melts beautifully and helps cauliflower taco shells stay flexible.
Parmesan adds flavor and helps them crisp up.
3. Don’t Skip the Cooling Time
Cauliflower taco shells firm up as they cool.
If you try to move them too soon, they might tear.
4. Store Them Properly
Keep cauliflower taco shells in an airtight container in the fridge for up to 5 days.
Reheat them in a skillet or oven to bring back their crispiness.
So, How Do You Make Cauliflower Taco Shells?
You make cauliflower taco shells by ricing cauliflower, cooking and draining it, mixing it with cheese and eggs, shaping it into rounds, and baking until crispy.
It’s a simple process that gives you a low-carb, gluten-free alternative to traditional taco shells.
Whether you’re keto, gluten-free, or just looking to eat more vegetables, cauliflower taco shells are a fun and tasty way to enjoy taco night.
Give this recipe a try, and you might never go back to store-bought shells again.