Carrot taco shells are low-carb, healthy, keto, baked taco shells made with only 5 ingredients and coming at 3.3 grams of net carbs per shell!
Plus, they are gluten-free and grain-free.
Are carrots keto-friendly?
Carrots often have a bad reputation because they are seen as very high in carbs and sugar. However, 100 grams of carrots only contain 6.8 g net carbs per 100g and 4.7 grams of sugar.
Let’s compare this to a keto-approved fruit like blueberry. Blueberries contain 10 grams of sugar and 11.6 gram of net carbs.
Do you see what I mean now? Even if most keto vegetable lists say that carrots are NOT keto-approved, they are still lower in carbs than blueberries!
So yes, carrots will probably keep you out of ketosis if you eat too many! However, one of these shells contains only 3.3 grams of net carbs, and if you manage to fit them into your 25-gram net carbs daily macro, you will be all fine!
For example, serve 1 of these shells with ground beef or chicken, lettuce, and aioli, and you will get around 4 grams of net carbs for a fulfilling dinner.
Also, keep in mind that to compare, 100 grams of sweet potatoes has 17 grams of net carbs! So yes, having too many carrots is not keto, but some are fine on a low-carb diet.
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Carrot taco shells an easy 5-ingredient recipe
Carrot taco shells are cheesy taco shells made of 5 wholesome ingredients. All you need to make these are:
- Grated carrots – make sure you pre-cook the carrots and pat dry to squeeze out all water. Carrots are a low-carb vegetable.
- Hard grated cheese – cheddar or mozzarella or Emmental. Learn why most cheeses are keto-friendly.
- Almond flour – the recipe will work well with oat flour, but it increases carbs. Learn how to choose your keto flour.
- Garlic salt
How to make baked keto carrot taco shells?
It’s a very easy 5 ingredients taco shell recipe. First, you have to precook your vegetable. Many options can be used, microwave, steamer, or boiling.
Then, pat dry the grated carrots to remove any moisture. Finally, combine with eggs, cheese, and flour of your choice. I recommend using almond flour as a low-carb flour. However, oat flour is a very healthy option too.
How many carbs per taco shell?
One carrot taco shell contains 3.3 grams of net carbs. The best low-carb fillings to keep your meal low in carbs are:
- Meat – roasted chicken, ground beef cooked in olive oil, and taco spices.
- Greens – lettuce, baby spinach leaves, arugula, avocado.
- Sauce – olive oil mayonnaise, mustard, aioli, sugar-free ketchup.
- Cheese – cheddar, gouda, Emmental.
More healthy baked taco shells
If you love taco shells made of vegetables and you are looking for a lower-carb recipe, I recommend you also try my keto baked taco shells recipe below:
It is simple, low-carb, and full of good complex carbs! I made 4 medium size taco shells of about 15 cm (6 inches) in diameter.
Keto Carrot Taco Shells
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- 1 ½ cup Grated Carrots packed + 1/2 cup tap water to cook
- ½ cup Grated Cheese I used cheddar
- 2 Eggs
- 3 tablespoons Almond Flour
- ¼ teaspoon salt if desired, optional
- Preheat oven to 200°C (400°F).
- Wash, peel, grate, and measure the grated carrots.
- Place them into a bowl cover with 1/2 cup tap water. Microwave 2-3 minutes.
- Drain and place the cooked grated carrots onto a clean absorbent paper or towel.
- Firmly squeeze out the extra water until the grated carrots don't contain any water. You can also pat dry the cooked grated carrots between two sheets of absorbent paper to prevent too much moisture. This is a crucial step. If the carrots are too moist, the tacos won't hold.
- Place the carrots into a bowl with grated cheese, eggs, almond flour, salt, and pepper. Combine until it forms a batter.
- Prepare a baking tray covered with baking paper. If your paper tends to stick to food, you can spray a little oil on it to prevent the shells from sticking to the paper. Set aside.
- Divide the whole batter into 5 even portions (1 portion makes 1 shell, and I am using a mechanical ice cream scoop tool to divide the batter evenly. Place each portion of carrot batter onto the tray, leaving about a 3-thumb space between each.
- Press each portion of batter with your finger to compact the carrot onto the tray as a flat circle. The thinner, the crispier they will be!
- Bake at 400°F (200°C) for 15 minutes or until crispy on the sides.
- Gently remove the carrot tacos from the baking paper by lifting them from the side, using your finger or tongs.
- Eat warm, filled with the filling of your choice.
- If you want to create a taco-like shape, cool down the shells onto a small bottle or any cylinder shape.
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.