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Keto Taco Shells (Spinach & Cheese)

4.91 from 135 votes
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These Keto Taco Shells are made with only 5 ingredients, 100% gluten-free, keto-friendly, and delicious!

Make your favorite soft-shell tacos with these Mexican-inspired soft tortillas!

These Low Carb Taco Shells are so good, you may NEVER buy taco shells again ! Only 1.5 g net carb per taco, super healthy and delicious spinach taco shells.
Table of contents

What Are Keto Taco Shells?

While classic cheese taco shells are basically melted grated cheese shaped to look like a taco, this Keto Taco Shell with spinach is a more refined recipe.

It’s not only healthier with its potion of vegetables, but it’s also tastier and it holds its filling better.

Here I am introducing a new version of the keto taco shells you are used to eating: a spinach cheese taco shells recipe. You’re probably wondering why adding spinach to cheese taco shells, right?

First, taste. I seriously love cheese taco shells, but I found them bland. Obviously, a taco shell made only with cheese can’t have much flavor, and that’s why spinach taco shells are tastier.

Secondly, vitamins. On a keto diet, you need your vitamin C, and while orange is a great source of vitamin C, it’s also loaded with sugar. Check out our keto-friendly fruit list to figure out which fruit you can have on Keto!

So, we call spinach to the rescue! Indeed, 100 grams of spinach brings you 46% of your  DRI of vitamin C, meaning it’s the top sugar-free breakfast food to start the day with energy.

Finally, spinach is one of the lowest carb vegetables, with only 3 grams of net carbs per 100g of cooked spinach. So it’s the best way to add greens to your plate on a low-carb keto diet.

Why You’ll Love This Recipe

This is an awesome, simple recipe because it’s:

  • Gluten-Free
  • Keto-Friendly
  • 5 Ingredients
  • Ready In 25 Minutes
  • Rich in Vitamin C
  • 1 Portion of veggies

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How To Make Keto Taco Shells

Apart from their amazing flavor and nutrient values, these Spinach Taco Shells are pretty easy to make.

Bonus, you probably have all the basic 4 ingredients needed to make them now.


Let’s look closer at the basic keto ingredients needed to make this healthy taco shell recipe.

  • Eggs – you must use eggs in this recipe. Don’t try an egg substitute, or it wouldn’t work.
  • Almond flour or almond meal – both work well. Or sunflower seed flour for a nut-free keto alternative.
  • Grated cheese – feel free to use any hard grated cheese you like to vary the flavor: mozzarella, Parmesan, cheddar, or smoked cheese.
  • Spinach – fresh or frozen, both work as long as you cook, drain and chop the spinach before using it in the recipe.
  • Garlic salt or any other dry spices like ground pepper, cumin, paprika, chili, or turmeric.

Healthy taco shells

Whether you eat keto, low-carb, or just want a healthy recipe for your Mexican night. These spinach taco shells are perfect!

They contain a lot of omega 3, vitamins C, protein, and only 1.1 grams of net carbs per shell. Plus, these keto taco shells are baked, meaning you don’t need to fry the cheese!

Keto Taco Shell Filling Ideas

You can use these low-carb taco shells for breakfast or dinner. Below are some filling ideas:

  • Breakfast taco – scrambled eggs, avocado, tomatoes.
  • Greek souvlaki – grilled chicken, tzatziki sauce, and cucumber stick.
  • Mexican Tacos – chicken or beef fajita cooked in my Chicken Taco Seasoning, sour cream, guacamole, and cheddar.
  • Ground Beef Tacos – Use premium ground beef, slices of aged cheddar, and sliced red onions.
  • Vegetarian taco – lettuce, tomatoes, avocado, cucumber, and aioli.

Storage Instructions

You can store cooked keto taco shells for up to 3 days in the fridge and reheat them in the oven for a few minutes.

You can also freeze the spinach taco shell in an airtight container. Make sure the shells don’t overlap, or it makes them difficult to defrost individually.

Place a piece of parchment paper between each keto taco shell to avoid this problem.

Defrost them in less than 1 hour at room temperature. Rewarm the shells in a sandwich press or hot oven for 1 to 2 minutes at 300°F (150°C).

More Keto Mexican Recipes

If you like Mexican recipes, you’ll love my Mexican-inspired keto recipes:

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soft taco shell low carb spinach taco shells

Keto Taco Shells

1.1gNet Carbs
These Keto Taco Shells are soft spinach tacos and a delicious replacement for regular tacos with only 1.1 grams of net carbs.
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Yield: 4 taco shells
Serving Size: 1 shell
4.91 from 135 votes


This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Preheat the oven to 400°F (200°C).
  • Place the fresh spinach leaves into a  large mixing bowl.
  • Cover the spinach leaves with 4 cups of boiling water. Cover. Set aside 2 minutes.
  • In another bowl add ice cubes, about 1 cup.
  • Using tongs remove the cooked spinach leaves from the mixing bowl and place them into the bowl filled with ice cubes. Stir the leaves into the ice cubes for a few seconds to cool down.
  • Squeeze the spinach leaves with your hands to remove all the water. It will form a compact spinach 'ball.'
  • Pat dry the spinach between layers of absorbent paper to ensure that the cooked spinach is fully dry.
  • Finely chop the cooked spinach on a chopping board.
  • Place them into a large mixing bowl and combine with grated cheese, eggs, almond flour, garlic powder, and salt until it forms a sort of batter.
  • Scoop out the batter onto a baking tray covered with parchment paper. I recommend spraying some olive oil on the parchment paper to prevent the shells from sticking to the paper! I used a mechanical ice cream scoop maker to scoop out the batter into 4 equal amounts of taco shell batter. 
  • Use your fingers to flatten each scoop of taco batter into an evenly flat thin circle that looks like a taco. 
  • Bake at 400°F (200°C) for 15 minutes or until it is golden and crispy on the sides. Depending on the oven and thickness of your tacos, you may have to reduce them to 350°F (180°C). Simply watch the color and texture while baking to avoid burning them. It is baked when the borders are crispy and slightly golden brown.
  • Cool down on a plate for a few minutes before eating.
  • Can be eaten lukewarm or cold with toppings of your choice.


Topping ideas: lettuce, scrambled eggs, tomatoes, avocado, and sriracha sauce for a delicious breakfast or grilled vegetables, tofu, or chicken. Any of your favorite taco fillings will be delicious in those shells.
Cheese: use any hard grated cheese like mozzarella, cheddar, Emmental, Edam, or Colby.
Freezing: freeze well in an airtight container. Make sure the shells don’t overlap, or it make them difficult to defrost individually. Place a piece of parchment paper between each taco to avoid this problem. Defrost in less than 1 hour at room temperature. Rewarm in a sandwich press or hot oven for 1-2 minutes at 300°F (150°C).
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Nutrition1 shell
Yield: 4 taco shells


Serving: 1 shellCalories: 75 kcal (4%)Carbohydrates: 2.5 g (1%)Fiber: 1.4 g (6%)Net Carbs: 1.1 gProtein: 4.8 g (10%)Fat: 5.5 g (8%)Sugar: 0.5 g (1%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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    90 Thoughts On Keto Taco Shells (Spinach & Cheese)
    1 2 3
  1. 5 stars
    Low carb, high flavor! This was the best taco shell I’ve had for a low carb version! Flavorful, flex, nutritious, and low cal! Definitely will be serving these to guests!!!
    Thank you!!!

  2. I was wondering if these taco shells are really crunchy…becase they seems more like a frittata folded in a taco shell shape. How do you get the crunchiness then?

  3. 5 stars
    These spinach cheese taco shells are AMAZING! They are filling and yummy and super easy to make! If you’re on keto, you would already have all these ingredients on hand! I struggle making fathead dough (it just never works out for me) but this recipe was way easier. I used frozen spinach and it turned out great. It’s definitely a recipe I will make again and again!

  4. 5 stars
    These are way too good – smile
    I cut the recipe in half (most often I don’t cook for anybody but me)to make one big one every couple of days. I especially like to use mine as a tostado to mound the toppings. Thank you for this excellent recipe that is delicious for breakfast, lunch or dinner.
    p s. I add a teaspoon or two of hemp powder for an additional punch of protein.

  5. 5 stars
    Absolutely amazing! Thank you! I’m new keto, I haven’t struggled much but always looking for new recipes and alternatives to high carbs. Def a keeper!

  6. Hi. New to your site.wondering if there is something else I can use for the cheese. I’m to avoid all milk products until my Dr figures what I’m allergic to. Thanks so much. I definitely be would like to try these.

    • Michelle, you can use vegan cheese which is non-dairy. Mikyoko’s makes some good cheeses but they don’t all melt well. Recently I found VioLife and their cheeses melt so well and I think will work well in this recipe.

  7. 5 stars
    The best keto tacos! Very tasty. Sift and malleable, and low calorie! You can eat two with the regular toppings and feel very full and satisfied.

  8. 4 stars
    Please help me understand your nutrition breakdown. My calculation of the macros is different from yours. Please advise the breakdown of each ingredient. Thank you for your help.

    • The nutrition panel is automatically delivered from a nutrition website based on the brand of ingredients I am using and serving size showing in the recipe card. If yours is different it can be that you didn’t enter the correct serving size, or used different ingredients

  9. Hi Carine.
    I am new to your blog. I thought I read that you can use frozen spinach in this recipe. Instead of the cooking instructions on the spinach leaves, would I just use thawed spinach that was well drained and just continue following the recipe instructions?

    • Hello! Welcome on my blog, You can definitely thaw the spinach in a pan or at room temperature then squeeze out ALL the water and use in the recipe following the same instructions. Enjoy, XOXO Carine

  10. Spinach may contain the amount of Vitamin C you state when fresh but cooking will destroy some of it depending on the the temperature and the time it’s cooked for. The tacos look very tasty though!

  11. 5 stars
    Thank you for such an amazing recipe! Here is what I do: Frozen organic SPINACH microwaved for 10 min to dry out the moisture + Lean GROUND CHICKEN for binding and lots of lean protein + Organic EGG WHITE + SEASONINGS& HERBS of choice. Baked at 475 degree for minutes. Try this and let me know what you think!!!!

    • Yes but measure the frozen spinach after they are deforsted and after you have squeeze out all their water.Enjoy the recipe. XOXO Carine.

  12. 5 stars
    Oh my goodness, these are amazing!!!! Just made them tonight and we absolutely loved them! I filled them with avocado, tomato, cucumber, green onion, sour cream and Sriracha. They were so perfect and very filling. Thank you so much for sharing this wonderful recipe! xox

  13. 5 stars
    These are actually in my oven right NOW. They smell amazing and I cannot wait to taste one! 🙂 For the seasoning I used half a tsp turmeric & half everything-bagel seasoning. I also used Asiago cheese that was inexpensive at Trader Joe’s.
    I really appreciate all your recipes since they are so healthy and sound really delicious. I plan on trying your pumpkin bread next.

    • Thanks so much for the lovely feedback ! I love you spices idea, sounds delicious. I can’t wait to read your feedback on the pumpkin bread now. Talk to you soon, XOXO Carine.

  14. I spread the batter out to make 4 tacos on one baking sheet. Mine were about 4 1/2″ diameter. Tasted good but a bit thick, heavy perhaps. What diameter are we trying to achieve here – how thin should the tacos be when pressing them out for baking? Love your site – keep the recipes coming !!!

    • Hi! thanks for trying my taco shell recipe. It is very up to you, you can spread as thin as you like it will work any size. The thicker, the longer they bake of course. I usually like to make mine small and thicker about 5 inches diameter Enjoy the recipe! XOXO Carine.

  15. 5 stars
    These are divine, I make them all the time for lunch
    Sometimes I will top them , Most times we just dig in as they come out of the oven..

    • Thanks ! I agree, they are very good on their own too. Enjoy the low carb recipes on the blog. XOXO Carine.

  16. 5 stars
    Hi, Carine. Just wanted to let you know that this recipe is absolutely FABULOUS! Both me and my husband are only 1 year into low carb eating (not fully keto though) and this recipe has become a staple in our house. I make it once a week, on a regular basis. My husband only had the chance to eat it today and he was impressed (he’s a chef mind you, quite difficult to impress, and he liked it very very much).

    All your recipes are awesome, I am also regularly doing the coconut wraps and the keto buns.

    Thanks a lot!

      • Welcome here! You can’t replace almond flour by flaxmeal it won’t work. You can replace almond flour by same amount of sesame seed flour or sunflower seed flour, both are keto too, slightly more bitter. Enjoy

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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.

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