Crispy. Cheesy. Gluten-free. These aren’t just healthy — they’re insanely satisfying.
Recipe Overview
- Servings: 6–8 shells
- Prep Time: 15 minutes
- Cook Time: 25–30 minutes
- Total Time: ~45 minutes
- Calories: ~80–110 per shell
- Diet: Keto, Low-Carb, Gluten-Free, Vegetarian
- Protein: ~6g per shell
- Net Carbs: ~2–3g
- Perfect For: Meal prep, low-carb wraps, pizza bases, taco nights
Ingredients
Base Ingredients:
- 1 medium head of cauliflower, riced (~3 cups)
- 1 cup fresh spinach, finely chopped
- ½ cup shredded mozzarella cheese
- ¼ cup parmesan cheese (optional for crispiness)
- 1 large egg
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt & pepper to taste
Optional: 1 tablespoon almond flour or psyllium husk for firmer shells
Instructions
Step 1: Rice & Prep the Cauliflower
- Cut cauliflower into florets and pulse in a food processor until rice-like.
- Microwave the riced cauliflower in a bowl for 4–5 minutes.
- Let it cool, then place in a cheesecloth or clean towel and squeeze out as much water as possible.
- You should be left with ~1½–2 cups of dry, fluffy cauliflower.
Step 2: Mix the “Dough”
- In a large bowl, combine:
- Cauliflower
- Chopped spinach
- Mozzarella
- Parmesan (optional)
- Egg
- Garlic + onion powder
- Salt + pepper
- Mix until fully combined and slightly sticky.
Tip: Let sit 5–10 minutes for spinach to soften and absorb moisture.
Step 3: Shape the Shells
- Preheat oven to 400°F (200°C).
- Line a baking sheet with parchment paper or silicone mat.
- Scoop ¼ cup of mixture per shell and flatten into a 5–6 inch circle.
- Smooth edges for even baking.
Step 4: Bake
- Bake shells for 20–22 minutes, or until:
- Golden on the edges
- Firm to the touch
- Flip gently and bake 5–8 more minutes for a crispier result.
For softer shells, skip the flip and reduce time slightly.
Step 5: Cool & Use
- Let cool for 2–3 minutes.
- Use as:
- Taco shells (fold gently while warm)
- Mini pizza crusts
- Wraps for eggs, tuna, or chicken
- Cheesy garlic “naan” base
Nutrition (Per Shell)
| Nutrient | Approx. Amount |
|---|---|
| Calories | 95 kcal |
| Protein | 6–7g |
| Net Carbs | 2–3g |
| Fat | 6g |
| Fiber | 1g |
| Sodium | 150–200mg |
May vary based on cheese and cauliflower moisture.
Variations
| Style | What to Add |
|---|---|
| Spicy Mexican | Add cumin + red chili flakes |
| Garlic Herb | Add Italian seasoning or chopped basil |
| Cheesy Jalapeño | Add diced jalapeños + cheddar |
| Protein Boost | Mix in 1 tbsp chia/flax seed or collagen powder |
| Sweet Base (for PB banana wraps) | Add cinnamon, vanilla, and ½ tsp stevia |
Storage & Reheating
| Method | How Long | Best Practice |
|---|---|---|
| Fridge | 4–5 days | Store in airtight container |
| Freezer | 2 months | Place parchment between shells |
| Reheat | Oven at 350°F or toaster oven 5–6 min |
Bonus Tip: Re-crisp in skillet for 1 minute per side for taco texture.