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Spinach Cheese Taco Shells Keto + Low Carb

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4.9 from 326 votes
By Carine - - 84 Comments

How about some seriously easy cheese taco shells for your weekend? These low-carb taco shells are made with only 5 ingredients, 100% gluten-free, keto approved, and delicious! So scroll down, I will tell you more.

What are regular cheese taco shells?

Regular cheese taco shells are basically taco shells made with melted grated cheese. It’s a one-ingredient keto recipe that’s easy to make in a pan and makes a crispy taco shell.

While it’s very easy to make a cheese taco shell, it’s also bland in flavor.

Spinach taco shells, a flavorsome keto taco shells with vitamin C

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.

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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.

Easy 5-ingredient recipe

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.


Carine from Sweetashoney

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By Carine from Sweetashoney

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 cumin, paprika, chili, or turmeric.

Healthy taco shells – baked recipe

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-gram 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 taco – chicken or beef fajita, sour cream, guacamole, and cheddar.
  • Vegetarian taco – lettuce, tomatoes, avocado, cucumber, and aioli.

And you know I love to know you more, so tell me, what is your filling for these low-carb taco shells? 

xoxo Carine

Recipe Card

Low-carb Taco Shells

soft taco shell low carb spinach taco shells
1.1gNet Carbs
4.9 from 326 votes
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Net Carbs 1.1g
Fat 5.5g
Protein 4.8g
Calories 75kcal
Author: Carine Claudepierre
4 taco shells
Soft Low-carb spinach taco shells makes a delicious replacement to regular tacos.

My Macros

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Net Carbs
4.9 from 326 votes
Review Print


  • 4 oz Fresh Spinach Leaves (100 g)
  • 4 cups Boiling Water
  • 2 Eggs
  • 4 tablespoons Almond Flour or oat flour
  • ½ cup Grated Cheese
  • ¼ teaspoon Garlic Powder - optional
  • ¼ teaspoon salt - optional
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  • Preheat oven to 390°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 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, and almond meal, 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 390°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 to 350°F (180°C). Simply watch the color and texture while baking to avoid burning. 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.
Toppings ideas: lettuce, scramble eggs, tomatoes, avocado and sriracha sauce for a delicious breakfast or grilled vegetables, tofu, 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 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 sandwich wrap or hot oven 1-2 minutes at 150 C (300f).
My Recipe Notes

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Nutrition Facts
Low-carb Taco Shells
Amount Per Serving (1 shell)
Calories 75 Calories from Fat 50
% Daily Value*
Fat 5.5g8%
Carbohydrates 2.5g1%
Fiber 1.4g6%
Sugar 0.5g1%
Protein 4.8g10%
Net Carbs 1.1g
* Percent Daily Values are based on a 2000 calorie diet.

Keto cheesy spinach taco shells

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Recipe Rating

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    84 thoughts on Spinach Cheese Taco Shells Keto + Low Carb
    1 2 3
  1. 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.

  2. 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!

  3. 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.

  4. 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.

  5. 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

  6. 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

  7. 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!

  8. 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.

  9. 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

  10. 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.

  11. 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.

  12. 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.

  13. 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

  14. 5 stars
    Hi, I’d like to make these however I’m seeing both almond meal and almond flour referred to in the comments. Could you please confirm which is it? Thank you! Can’t wait to make this!

    • Almond flour and almond meal are basically the same thing. Almond flour tend to be thinner but in my recipe it never makes difference that is why I use both names. I am sorry if this was confusing for you. Enjoy the taco shells. XOXO Carine.

    • Thanks for the lovely comment and for trying my taco shell recipe. I am so happy you love it ! Enjoy the blog recipes. XOXO Carine.

  15. 5 stars
    Made these today. They are crazy delicious. I ate all four, two for breakfast and two for lunch. I would like to double the recipe. Have you done this? Are any adjustments needed? Thanks!

  16. 5 stars
    Hi there!
    Just made them … soooo delicious thank you.
    For next time Do you think I can freeze them and use later in the week again?
    Thank u xx

    • Amazing news! Thanks for reporting your positive experience in the kitchen. I am sure they freeze well too. Make sure you bake them before freezing, place a piece of parchment paper between each shells to avoid them to stick together. It should defrost super fast as it is thin less than an hour and rewarm super well 2-3 minutes in a hot oven at 150C. Enjoy XOXO Carine.

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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. 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.

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