Cauliflower Spinach Taco Shells

Category: Delicious Vegetarian Meals That Satisfy Everyone

Transform cauliflower and spinach into flavorful, golden taco shells using simple kitchen staples. The process involves ricing and draining cauliflower, then blending it with fresh spinach, eggs, and mozzarella. Baking ensures a crisp texture perfect for holding a variety of fillings. Each shell stays flexible yet sturdy, allowing creative wraps or classic taco presentations. Enjoy these lighter, nutritious alternatives to traditional tortillas, packed with veggies and ideal for layering your favorite savory toppings.

Chef with a smile, ready to cook and serve.
Updated on Thu, 31 Jul 2025 13:00:32 GMT
A tray of cauliflower and spinach taco shells. Pin
A tray of cauliflower and spinach taco shells. | yummygusto.com

If you are searching for a naturally gluten free taco shell that packs in extra vegetables and flavor these cauliflower spinach taco shells are a total game changer. They get crisp around the edges with just enough tenderness in the center to fold and fill. I often make a double batch and use them all week with anything from breakfast eggs to a loaded veggie taco lunch.

I started making these when my niece refused to touch regular tortillas and now everyone in the family prefers these for taco night. They always disappear faster than I expect.

Ingredients

  • Cauliflower riced: creates the soft flexible structure for the shells Aim for the freshest head with tight white florets
  • Fresh spinach finely chopped: boosts color and sneaks in nutrients Choose dark green crisp leaves for the best flavor
  • Shredded mozzarella cheese: binds everything together with a little gooeyness I use whole milk mozzarella for a creamier texture
  • Eggs: provide the structure and hold the shells together Large eggs work best for consistency
  • Salt: brings all the flavors together Avoid iodized salt which can be too harsh
  • Black pepper: adds a mild heat and earthiness Freshly cracked is best
  • Garlic powder: for a savory boost and gentle flavor Look for fine or granulated for best distribution

Instructions

Preheat and Prepare Pan:
Preheat your oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper This step ensures nothing will stick when you are ready to peel the shells off later
Rice the Cauliflower:
Break the cauliflower into medium sized florets and place them in your food processor Pulse until it looks fine and crumbly like rice Be careful not to over process you want little crumbs not mush
Cook the Cauliflower:
Scoop the riced cauliflower into a microwave safe bowl Microwave it for five minutes to steam the veggie and soften the texture This step is essential for holding everything together
Remove Moisture:
Once cooked let the riced cauliflower cool slightly Place it in a clean kitchen towel and squeeze out as much moisture as you can This is the most important step for firm shells Remove more water than you think is necessary
Mix the Batter:
Move the drained cauliflower to a large mixing bowl Add chopped spinach shredded mozzarella eggs salt black pepper and garlic powder Stir thoroughly to make sure everything is well incorporated You want it to look like a thick sticky batter
Shape the Shells:
Scoop about a quarter cup of the mixture for each shell onto the prepared baking sheet Shape into thin even circles about a quarter inch thick Do not crowd the pan so the shells crisp up nicely
Bake the Shells:
Place the baking pan in the oven and bake for fifteen to twenty minutes Watch for the edges to turn golden brown and the centers to feel set to the touch
Cool and Release:
Let your shells cool down for a few minutes before releasing them gently from the parchment paper This prevents breakage and lets them firm up Serve warm filled with your favorite toppings
A plate of four cauliflower and spinach taco shells.
A plate of four cauliflower and spinach taco shells. | yummygusto.com

I love how the mozzarella melts into everything making these shells flexible and golden I will never forget making these for a friend with a gluten allergy and she declared them the best taco vessels she had ever tasted

Storage tips

Store leftover shells in an airtight container in the fridge for up to four days Reheat in a dry skillet or toaster oven to refresh their texture I have even stacked them between paper towels so they stay dry and a little crisp

Ingredient substitutions

Swiss or provolone cheese can stand in for mozzarella for a nuttier flavor If you want to go dairy free try vegan shredded cheese with an extra pinch of salt Kale or baby chard can swap in for spinach

Serving suggestions

Fill your shells with roasted sweet potatoes black beans and avocado or go classic with spiced ground chicken and crisp lettuce Use them for breakfast with scrambled eggs and salsa or just pair with a creamy hummus for snacking on the go

Cultural twist

Veggie based tortillas like these are popular in many modern health food circles Inspired by traditional Mexican ingenuity they put a fresh plant packed spin on classic taco night While not authentic they fit beautifully into weeknight family routines

Seasonal Adaptations

Try adding a handful of chopped fresh herbs in spring like cilantro or parsley Substitute steamed kale for spinach in fall or winter Use purple cauliflower for a fun colorful variation in summer

Three notes to ensure success

Be patient squeezing extra water from the cauliflower for shells that hold together Shape the circles evenly so they bake at the same rate Let them rest a minute before peeling them off the parchment for easy release

Success Stories

A few friends have doubled the recipe and frozen the cooled shells layered with parchment for future taco emergencies I have seen these shells win over even devout flour tortilla fans at a taco party

Freezer Meal Conversion

Let the baked shells cool completely before layering them with parchment paper Store in a freezer bag up to two months To reheat bake directly from frozen at 375 degrees for about eight minutes They are perfect for last minute taco cravings

A tray of cauliflower and spinach taco shells.
A tray of cauliflower and spinach taco shells. | yummygusto.com

These shells are healthy and versatile enough for any meal of the day Enjoy the fresh flavors and the satisfaction of sneaking more vegetables into your routine.

Recipe Q&A

→ How do I keep the shells from falling apart?

Be sure to squeeze out as much moisture as possible from the cooked cauliflower before mixing, as excess liquid can cause shells to be too soft.

→ Can I substitute spinach with other greens?

Yes, baby kale or chopped parsley are good substitutes, but adjust quantities for moisture content and flavor.

→ Are these shells suitable for freezing?

These shells freeze well; cool completely then separate with parchment before storing in a freezer bag. Reheat in the oven for best results.

→ What fillings work best with these shells?

Try grilled vegetables, seasoned beans, shredded chicken, or classic taco toppings for delicious combinations.

→ How do I make the shells crispier?

Bake a few extra minutes, monitoring closely to avoid burning, or finish under a broiler for added crunch.

Cauliflower Spinach Taco Shells

Crunchy shells made with cauliflower, spinach, and cheese—great low-carb base for tasty taco fillings.

Prep Time
18 min
Cook Time
20 min
Total Time
38 min
By: Sandra

Category: Meat-Free Dishes

Skill Level: Medium

Cuisine: American

Yield: 6 Serves (6 shells)

Dietary Info: Low-Carb, Vegetarian, Gluten-Free

What You'll Need

→ Vegetables

01 1 medium head cauliflower, processed into rice-sized crumbs
02 1 cup fresh spinach, finely chopped

→ Dairy

03 1/2 cup shredded mozzarella cheese

→ Eggs

04 2 large eggs

→ Seasonings

05 1/2 teaspoon salt
06 1/4 teaspoon black pepper
07 1/2 teaspoon garlic powder

Directions

Step 01

Preheat oven to 375°F and line a baking sheet with parchment paper.

Step 02

Process cauliflower florets in a food processor until they reach a fine, crumb-like texture. Transfer to a microwave-safe bowl.

Step 03

Microwave the riced cauliflower for 5 minutes. Let cool slightly.

Step 04

Using a clean kitchen towel, squeeze cooked cauliflower thoroughly to eliminate as much liquid as possible.

Step 05

In a large mixing bowl, blend the drained cauliflower with chopped spinach, eggs, mozzarella cheese, salt, black pepper, and garlic powder until fully integrated.

Step 06

Scoop 1/4 cup portions of the mixture onto the prepared tray and shape each into a 1/4-inch thick round. Repeat with remaining mixture.

Step 07

Bake for 15–20 minutes until the shells are set and edges are deep golden brown.

Step 08

Let shells cool slightly, then gently lift from parchment. Fill as desired.

Notes

  1. Ensure cauliflower is well-drained to prevent soggy shells.

Gear Required

  • Food processor
  • Microwave
  • Baking sheet
  • Parchment paper
  • Mixing bowl
  • Kitchen towel

Allergy Details

Double-check ingredients for allergens. If you’re unsure, talk to a health pro.
  • Contains dairy (mozzarella cheese) and eggs.

Nutrition Info (per serving)

Just for reference. It’s not a substitute for a nutritionist’s advice.
  • Calories: 70
  • Fat: 3 g
  • Carbs: 4 g
  • Protein: 7 g