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Spinach Cheese Taco Shells Keto + Low Carb

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4.9 from 285 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.

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.

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.


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

Hi! Do you need help to start Keto?

By Carine from Sweetashoney

  • 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 285 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.

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Net Carbs
4.9 from 285 votes
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  • 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).
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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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    84 thoughts on Spinach Cheese Taco Shells Keto + Low Carb
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  1. Carrie, I’m excited to find this spinach soft taco recipe. We have fresh spinach in the garden so I will try it soon. As a post-bariatric surgery patient, I am always looking for recipes that are low-carb, high protein and good for me. Thank you for coming up with this recipe.

    • Hi Joyce, I am always so happy to read your comment and to know that my recipes can help in the kitchen. You will absolutely love those spinach tacos even more with your own fresh spinach! Thanks again for the support and lovely comment Joyce! It is always a pleasure to read you. Carine.

    • 5 stars
      Turned out good, but I did a few things differently. Used frozen chopped spinach cooked in microwave per instructions on bag, used a clean kichen towel to squeeze out water, used garlic salt instead of garlic powder and salt, and threw all ingridients into a food processor to chop and mix. 350 was perfect temp for mine to cook in 15 minutes. And didn’t stick at all on silicone baking sheet. Will probably up the parmesan cheese by a quarter cup next time.

    • Hi Mélissa, unfortunately those ingredients are the main ingredients of those spinachanges tacos. As I never tried spelt and coconut flour in this recipe I can’t advice on how to make this recipe with those flour. See you soon on the blog, carine.

  2. I so want to make these right now, but don’t have is bran. Are there any other substitutes? I have flax, psyllium, almond, coconut…

    • Hi Elaine, I am pretty sure a mix of almond meal and psyllium would make the deal. I would try to substitute the amount of oat flour by 3/4 amount of almond meal for 1/4 amount of psyllium husk! Then, just add more psyllium husk if it is too runny. It will absorb the extra moisture and makes things goes together. Hope it works cause this is delicious! See you sson on the blog Elaine! Carine.

      • I don’t see bran in the ingredient list – how much should be added? These look wonderful – can’t wait to make them. Have you ever tried making them with kale instead of spinach? (I have a lot of kale in the garden! )

        • The recipe is not using bran but almond meal or oat flour – it is basically rolled oat ground into a powder. I never used kale in this recipe but I am pretty sure it will work. Make sure you chop it finely, specially if it is curly kale, it is a stronger veggie and it won’t combine as well in the batter if the pieces are too big. I would love to grow some kale too but I don’t have any more space in my garden this year ! Also, if you want to use your kale you can try my kale egg free frittata. Thanks for reading the blog. 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 sugar alcohols 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 sugar alcohols 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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