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    Home > Easy Keto Recipes

    Published: Jan 26, 2023 by Denise Browning · "This post may contain affiliate links which won’t change your price but will share some commission." · Leave a Comment

    Keto Taco Shells (One Ingredient)

    Gluten FreeLow CarbVegetarianKeto

    Jump to Recipe ↓
    pin showing close up of crunchy keto cheese taco shells in a platter.

    These crispy keto taco shells are quickly made with just one ingredient: Cheese! They are super easy to prepare, low-carb, high-protein, gluten-free, and vegetarian. You can fill them with your favorite taco toppings such as this Instant pot ground beef and Mexican pickled red onions.

    a platter full of low-carb taco shells and garnishes on the side.

    Do you love tacos but you're on a keto diet? Well, don't worry!

    You'll have yours -- without all the carbs! These crispy tacos shells are made of cheese.. yes, cheese! (not corn).

    Each crispy cheese taco shell has less than 98 calories, just 1 gram of carbs, and almost 14 grams of protein. Awesome, right?!

    Oh, that's not all! You'll need just one ingredient to make them: Cheddar cheese! Moreover, you won't have to fry anything!

    This means, it'll be easy to prepare them, budget-friendly, and will save you time in the kitchen.

    What are you waiting for to make them?

    Why You will Love this Low-Carb Taco Shells Recipe

    • One ingredient --Yes, the only thing you'll need to make these keto taco shells is a melting cheese such as cheddar.
    • Quick and easy-- It takes about 15 minutes from beginning to end to make this keto taco shells recipe and all you have to do is measure the shredded cheese, arrange it in a circle on a lined baking sheet, bake it in the oven, and let it rest over an elevated wooden spoon until hardened.
    • Versatile -- You can use any melting cheese of your choice and even add a pinch of spices to the cheese before baking it such as chili powder and/or cumin. 
    • Low cost -- Can you think of a more budget-friendly dish than this one-ingredient one?
    • Mess-free -- You will need a metal spatula, wooden spoon, measuring cup, and baking sheet. There will be no large pans and a bunch of silverware to wash! 
    • Healthy -- It is keto or low-carb, high-protein, gluten-free, and vegetarian. 

    What Are Cheese Taco Shells?

    Cheese taco shells are crunchy taco shells made of a melting cheese such as cheddar! It is the low-carb version of a popular Mexican food! 

    The cheese is baked in a high-temperature preheated oven (400 F) and after cooling over a handle of a spatula, it gets stiff and crispy, like an authentic taco shell made of corn— but of course, without all the carbs of one.

    a plate with vegetarian tacos.

    Ingredients and Substitutions

    To make these crispy keto taco shells you will need only one ingredient:

    • 2 cups mild cheddar cheese, shredded (If you prefer, replace it with sharp cheddar or shredded mozzarella, or any melting cheese)

    NOTE: No almond flour or coconut flour is necessary!

    Suggested filling for keto tacos: 

    • Shredded Instant Pot rotisserie chicken seasoned with this keto taco seasoning.
    • Shredded lettuce
    • Crumbly queso fresco
    • Pickled red onions
    • Avocado slices and/or pico de gallo
    • Guacamole or this creamy avocado salsa

    Equipment

    To make these low-carb taco shells, you will need:

    • An oven
    • Large baking sheet(s)
    • A 6-inch bowl and a sharp pencil, to measure and draw circles.
    • A metal spatula,  to lift the cheese shells out of the parchment paper.
    • Wooden spatulas, as many as the number of taco shells you make.  
    • Same-height cans or glasses, to elevate the spatula across them.

    How to make keto taco shells

    1. Preheat the oven to 400 degrees F (200 degrees C). Line two large baking sheets with parchment paper.

    2. Use a ½ cup measurement to scoop out portions of cheese and arrange them in 6-inch circles on the baking sheets, with even thickness throughout. Make sure to leave some room (about 1-2 inches) between them because the cheese will melt and expand.

    3. Bake for 7-8 minutes, until bubbles start to form and the edges start to brown.

    4. Meanwhile, place long wooden spoons sitting horizontally across two cans or overturned glasses. 

    5. Remove the baking sheets from the oven and allow them to cool for about 30 seconds to 1 minute, or just enough to lift them up without tearing them apart.

    6. Then, using a large metal spatula, gently lift each cheese circle and hang each over a wooden spoon for about 5-10 minutes, or until completely cool and hardened. If you want, use a paper towel to gently dab excess grease out of the surface of the hardened shells.

    7. Fill each keto taco shell with your favorite filling and garnishes. Enjoy!

      WATCH OUR VIDEO FOR A STEP-BY-STEP OF THIS RECIPE!

    Expert Tips 

    • Only use a type of cheese that melts well!
    • Measure the diameter of the circles. I use a 6-inch diameter bowl and a sharp pencil to draw circles on the parchment paper. 
    • Always leave room between the circles so that when the cheese melts, the edges of the shells won't be glued to one another. 
    • Make sure the cheese is evenly distributed within the circles! 
    • After baking the cheese circles and as soon as they cool enough to touch, gently lift them with a  large metal spatula and hang them over a heat-resistant plastic or wooden spoon/spatula.  If you wait too long, they won't be bendable! 
    • Use same-height cans or inverted glasses to sit the spatula across them.  
    • Be patient and let the keto cheese taco shells harden in order to fill them with your fave taco fix-ins. 

     

    close up of tacos filled with veggie toppings and a bowl of salsa on the side with more vegetables..

    What size are Taco Shells?

    Depending on the brand, taco shells are usually 4 to 6 inches in size. But our homemade keto taco shells are 6 inches! 

    How do you make same-size keto taco shells?

    It is easier than you may think!  Simply use a bowl and a sharp pencil to draw circles (I use a 6-inch bowl) around the parchment paper, so all of them will be the same size. 

    Storage

    These keto taco shells should be enjoyed within 2 hours of being made. Because of it, only make the number of taco shells you intend to eat or serve right away. It is dairy and like any perishable food, it shouldn't be left out at room temperature for over 2 hours according to US Dairy.

    Although you can refrigerate any filled-taco leftovers in an airtight container for up to 3 days, be aware the cheese will melt after reheating your keto tacos. This means the taco shells won't be crispy anymore (yes, they will melt!)

    After reheating, I had leftovers of filled taco shells that resembled a stuffed omelet.

    However, some suggest microwaving one side of each cheese taco shell for 10 seconds and then flipping it over and reheating it for another 5 seconds without collapsing. But I doubt the shells won't still be a little cold. Depending on the taco filling, it won't be enough to reheat shredded or ground meats.

    Other taco recipes and more

    • Spicy shrimp tacos
    • Carne asada tacos
    • Smores quesadillas
    • Chicken pizzadilla

    PIN & ENJOY!

    pin showing close up of crunchy keto cheese taco shells in a platter.
    a platter with several crispy keto cheese tacos shells.
    Print SAVE Saved Recipe! Pin
    5 from 1 vote

    Keto Taco Shells

    These crispy keto taco shells are quickly made with just one ingredient: Cheese! They are ridiculously easy to prepare, low-carb,high-protein, gluten-free, and vegetarian, and you can fill them with your favorite taco toppings such as this Instantpot ground beef and Mexican pickled red onions.
    Course:Main dish
    Cuisine:Mexican
    Keywords:baking, cheese, keto taco shells, low carb, quick and easy
    Prep Time 2 minutes
    Cook Time 8 minutes
    Resting time 5 minutes
    Total Time 15 minutes
    Servings 4 taco shells
    Calories97.7 kcal
    Author Denise Browning
    Cost $ 0.30 per taco shell

    Equipment

    • 1 oven
    • 2 large baking sheet(s)
    • 1 6-inch bowl and a sharp pencil to measure and draw circles.
    • 1 Metal spatula to lift the cheese shells out of the parchment paper.
    • 4 wooden spatulas as many as the number of taco shells you make.
    • 8 same-height cans or glasses to elevate the spatula across them.

    Ingredients

    • 2 cups mild cheddar cheese shredded (If you prefer, replace it with sharp cheddar or shredded mozzarella, or any melting cheese)

    Instructions

    • Preheat the oven to 400 degrees F (200 degrees C). Line two large baking sheets with parchment paper.
    • Use a ½ cup measurement to scoop out portions of cheese and arrange them in 6-inch circles on the baking sheets, with even thickness throughout. Make sure to leave some room (about 1-2 inches) between them because the cheese will melt and expand.
    • Bake for 7-8 minutes, until bubbles start to form and the edges start to brown.
    • Meanwhile, place long wooden spoons sitting horizontally across two cans or overturned glasses.
    • Remove the baking sheets from the oven and allow them to cool for about 30 seconds to 1 minute, or just enough to lift them up without tearing them apart.
    • Then, using a large metal spatula, gently lift each cheese circle and hang each over a wooden spoon for about 5-10 minutes, or until completely cool and hardened. If you want, use a paper towel to gently dab excess grease out of the surface of the hardened shells.
    • Fill each keto taco shell with your favorite filling and garnishes. Enjoy!

    Recipe Video

    YouTube video

    Recipe Notes

    Storage
    These keto taco shells should be enjoyed within 2 hours of being made. Because of it, only make the number of taco shells you intend to eat or serve right away. It is dairy and like any perishable food, it shouldn't be left out at room temperature for over 2 hours.
    Although you can refrigerate any filled-taco leftovers in an airtight container for up to 3 days, be aware the cheese will melt after reheating your keto tacos. This means the taco shells won't be crispy anymore (yes, they will melt!)
    I had leftovers of filled taco shells and they resembled a stuffed omelet after reheating.
    However, some suggest microwaving one side of each cheese taco shell for 10 seconds and then flipping it over and reheating it for another 5 seconds without collapsing. But I doubt the shells won't still be a little cold. Depending on the taco filling, it won't be enough to reheat shredded or ground meats.

    Nutrition

    Calories: 97.7kcal | Carbohydrates: 1.1g | Protein: 13.8g | Fat: 4g | Saturated Fat: 2.5g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1.2g | Cholesterol: 11.9mg | Sodium: 345.8mg | Potassium: 37.3mg | Sugar: 0.3g | Vitamin A: 117IU | Calcium: 234.5mg | Iron: 0.2mg

    ** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.

    Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.

    DID YOU MAKE THIS RECIPE?Comment and rate the recipe. Also follow us on Pinterest at @easyanddelish for more delish recipes.

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    Filed Under: 5 Ingredients or Less, Easy Keto Recipes Tagged With: gluten-free, low-carb, vegetarian

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    I'm a professional Chef with an expertise in Brazilian food. I am also a busy mom of two girls, living in Texas. Here you will find budget-friendly, healthy Brazilian and Global Recipes made Easy and Delish! I'd love to help you feed your family healthy dinners (many low carb) with a few splurges because life is all about balance! Join our community and happy cooking!

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