Taco night just got a deliciously healthy upgrade with Cauliflower Spinach Taco Shells! Whether you’re looking to reduce your carb intake, add more veggies to your meals, or simply try something new and nutritious, these vibrant, flavorful taco shells are the perfect base for your favorite fillings. Crispy, sturdy, and packed with the goodness of cauliflower and spinach, they’re sure to impress everyone at your table—even picky eaters!
Why Cauliflower Spinach Taco Shells?
Traditional taco shells are usually made from corn or flour tortillas, which, while tasty, might not fit into everyone’s dietary preferences—especially for those following low-carb, keto, or gluten-free diets. Cauliflower, known for its versatility and mild flavor, provides an excellent alternative, while spinach adds a boost of vitamins, minerals, and beautiful color.
These shells are grain-free, gluten-free, and packed with fiber and nutrients, making them an excellent choice for anyone wanting to eat healthier without sacrificing flavor or texture.
Ingredients You’ll Need
- 1 medium head of cauliflower (about 4 cups riced)
- 1 cup fresh spinach, finely chopped
- 2 large eggs
- 1/2 cup shredded cheese (cheddar, mozzarella, or a blend)
- 1/4 cup almond flour or coconut flour (helps bind the mixture)
- 1 teaspoon garlic powder
- 1 teaspoon cumin powder
- 1/2 teaspoon chili powder
- Salt and pepper, to taste
- Olive oil or cooking spray, for baking
How to Make Cauliflower Spinach Taco Shells: Step-by-Step
1. Rice the Cauliflower
Start by washing and thoroughly drying the cauliflower. Cut it into florets and pulse in a food processor until it forms rice-sized pieces. Avoid over-processing into mush.
2. Cook and Drain
Microwave or steam the riced cauliflower for about 5 minutes until softened. Let it cool slightly, then place it in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible. Removing excess water is key to crispy shells.
3. Prepare the Mixture
In a large bowl, combine the drained cauliflower rice with finely chopped spinach, eggs, shredded cheese, and almond or coconut flour. Add garlic powder, cumin, chili powder, salt, and pepper. Mix well until a dough-like consistency forms.
4. Shape the Shells
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat. Divide the cauliflower mixture into 6-8 equal portions.
Shape each portion into a thin, round shell approximately 6 inches in diameter. Use your hands or a spatula to flatten and smooth the edges.
5. Bake
Bake the shells for 15-20 minutes until golden and firm. Carefully flip them halfway through baking to ensure even crispness on both sides.
6. Cool and Serve
Remove the shells from the oven and let them cool slightly. They will firm up more as they cool, making them easier to fill.
Serving Suggestions
These cauliflower spinach taco shells are incredibly versatile. Fill them with your favorite proteins and toppings:
- Grilled chicken with avocado, salsa, and cilantro
- Spicy black beans, corn, and diced tomatoes for a vegetarian option
- Shrimp with lime crema and shredded cabbage
- Ground beef with cheese, lettuce, and pico de gallo
Add a side of guacamole, sour cream, or your favorite hot sauce for extra flavor.
Health Benefits of Cauliflower and Spinach in Taco Shells
- Cauliflower is rich in vitamins C and K, fiber, and antioxidants that support digestion and reduce inflammation.
- Spinach provides iron, calcium, magnesium, and vitamins A and C, helping boost immunity and bone health.
- Combining these in a taco shell helps sneak in extra veggies into your meal without compromising taste or texture.
Tips for Perfect Cauliflower Spinach Taco Shells
- Squeeze out all moisture: This step is crucial for crispy shells.
- Use a non-stick baking mat or parchment: Prevents sticking and helps achieve even cooking.
- Don’t make shells too thick: Thin shells crisp better and hold fillings well.
- Experiment with spices: Add smoked paprika, onion powder, or fresh herbs to customize flavors.
Final Thoughts
Cauliflower Spinach Taco Shells are a delicious, creative way to enjoy tacos while boosting your vegetable intake. They cater to various dietary needs and can easily be customized with your favorite ingredients. Next time you crave tacos but want to keep things light and nutritious, these shells are your go-to recipe.
Try them out, and enjoy a healthier taco night that everyone will love!