The first time I made these cauliflower spinach taco shells, my kitchen looked like a vegetable explosion had happened. Bits of cauliflower everywhere, spinach leaves clinging to the countertop, and me—standing in the middle of it all with flour-dusted hands and a determined look on my face.
Was it worth it? Absolutely.
I’ve been on this endless quest to find healthier alternatives to our family’s taco night tradition. Don’t get me wrong—I love a good corn tortilla as much as the next person, but sometimes you want something different, something that packs in more veggies without sacrificing that satisfying taco experience.
These cauliflower spinach taco shells were born out of pure desperation one Tuesday evening when I realized we were out of tortillas. With a head of cauliflower sitting in the fridge and a bag of spinach that needed to be used up, I thought, “Why not?” Little did I know this kitchen experiment would become a staple in our home.
The Magic Behind These Veggie Taco Shells
What makes these taco shells special isn’t just that they’re made from vegetables (though that’s pretty cool). It’s that they actually hold together and have this incredible crispy-on-the-outside, tender-on-the-inside texture that works perfectly with taco fillings.
The secret? Getting as much moisture out of the cauliflower as humanly possible. The first time I made these, I skipped this step and ended up with sad, soggy shells that fell apart the moment I looked at them. Learn from my mistakes, friends—take the time to squeeze out that water!
These shells have a mild, slightly earthy flavor that complements rather than competes with your favorite taco fillings. The spinach adds beautiful flecks of green and sneaks in extra nutrients, while a touch of cumin and garlic gives them that subtle taco-y vibe without overwhelming the palate.
My Favorite Way to Serve Them
While these shells are delicious with traditional taco fillings, I’ve found they pair exceptionally well with lighter options like grilled fish, roasted vegetables, or a simple black bean mixture. The shells themselves have so much flavor that you don’t need heavy, complicated fillings to make a satisfying meal.
Last weekend, I served these at a dinner party (yes, I got brave enough to cook them for others!), and my friend Maria—who typically eyes my healthy cooking experiments with suspicion—asked for the recipe before dessert was even served. That’s when I knew I had a winner on my hands.
Now, let’s get into how to make these veggie-packed wonders!
Cauliflower Spinach Taco Shells
Ingredients:
- 1 medium head cauliflower (about 2 pounds), cut into florets
- 2 cups fresh spinach, roughly chopped
- 2 large eggs
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 3 tablespoons almond flour (regular flour works too if you’re not avoiding gluten)
- 1 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Olive oil or cooking spray for baking
Directions:
- Preheat your oven to 375°F (190°C) and line two baking sheets with parchment paper.
- Place the cauliflower florets in a food processor and pulse until they resemble rice-sized pieces. Don’t overprocess or you’ll end up with cauliflower mush! If you don’t have a food processor, you can grate the cauliflower using a box grater.
- Transfer the cauliflower rice to a microwave-safe bowl and microwave on high for 5 minutes. No need to add water—the natural moisture in the cauliflower will steam it. If you don’t have a microwave, you can steam the cauliflower rice in a steamer basket on the stove for about 5 minutes.
- This next step is CRUCIAL! Allow the cauliflower to cool enough to handle, then transfer it to a clean kitchen towel or cheesecloth. Gather the edges together and squeeze, squeeze, squeeze out as much water as possible. You’ll be shocked at how much comes out! Keep squeezing until barely any water is released. Your arms might get tired, but trust me, this prevents soggy taco shells. (source:Ineskohl.info)
- In a large bowl, combine the squeezed cauliflower, chopped spinach, eggs, mozzarella, Parmesan, almond flour, garlic powder, cumin, salt, and pepper. Mix everything together until well combined. The mixture should hold together when you squeeze it.
- Divide the mixture into 8 equal portions. Place each portion on the prepared baking sheets and shape into a circle about 6 inches in diameter and 1/4 inch thick. I find using slightly damp hands helps prevent sticking.
- Bake for 20 minutes, then carefully flip each shell (they’ll be somewhat delicate, so use a wide spatula) and bake for another 10 minutes until both sides are golden brown and crispy around the edges.
- For extra-crispy shells, you can shape them into taco form while they’re still warm. Drape them over the edge of a 9×13 baking dish or between the rungs of an oven rack and let them cool in that shape.
- Fill with your favorite taco fillings and enjoy!
Tips for Taco Shell Success
The journey to perfect cauliflower taco shells wasn’t without its bumps. Here are some hard-earned tips from my kitchen to yours:
Getting the texture right: If your mixture seems too wet after combining all ingredients, add a bit more almond flour, one tablespoon at a time. Conversely, if it’s too dry and crumbly, you can add a small splash of olive oil to help bind everything together.
Make-ahead magic: These shells actually reheat beautifully! Make a batch on Sunday, store them in the fridge between layers of parchment paper, and reheat in a 350°F oven for about 5 minutes when you’re ready to use them. Weeknight dinner, solved!
Freezer-friendly: You can freeze these after baking! Just make sure they’re completely cooled, then stack with parchment paper between each shell and store in a freezer-safe container. Reheat directly from frozen in a 375°F oven for about 10 minutes.
Getting kids on board: If you’re feeding little ones who might be suspicious of green specks in their food, you can omit the spinach or substitute with finely chopped herbs like parsley or cilantro for a milder appearance.
Beyond Basic Tacos: Creative Ways to Use These Shells
While these make fantastic taco shells, don’t stop there! Their sturdy yet flexible texture makes them incredibly versatile:
- Use them as a base for breakfast tacos with scrambled eggs and avocado
- Cut them into triangles before baking to make “chips” for dipping
- Make mini versions to serve as appetizers at your next gathering
- Use them as a wrap for lunch sandwiches instead of bread
- Crumble baked shells over salads for a grain-free “crouton” alternative
Why I Keep Coming Back to This Recipe
What started as a desperate dinner solution has become one of my favorite recipes to make and share. Yes, there’s a bit of effort involved—particularly in the cauliflower-squeezing department—but the results are so worth it.
These shells have helped me incorporate more vegetables into our meals in a way that feels fun rather than forced. They’ve become a conversation starter at dinner parties and a requested item when friends come over for taco night.
Most importantly, they’ve reminded me that some of the best cooking discoveries happen when you’re willing to experiment and think outside the box (or in this case, outside the tortilla!).
So the next time you find yourself with a head of cauliflower and a bag of spinach, I hope you’ll give these taco shells a try. Your kitchen might get a little messy in the process, but I promise the end result will make you forget all about that.
Happy cooking, and even happier eating!
P.S. If you try this recipe, I’d love to hear how it turned out for you! Did you make any modifications? What fillings did you use? The beauty of cooking is how we each make recipes our own, and I’m always looking for new inspiration!
