Healthy Taco Shells (3.3g Net Carbs)
By Carine Claudepierre
Published on 09/28/2015 - Last updated on 10/11/2024
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These Healthy Taco Shells are low-carb, keto, baked taco shells made with only 5 ingredients and coming at 3.3 grams of net carbs per shell! Plus, they are gluten-free and grain-free.
Carrots often have a bad reputation because they are seen as very high in carbs and sugar. However, 100 grams of carrots only contain 6.8 grams of net carbs per 100 grams and 4.7 grams of sugar. Let’s compare this to a keto-approved fruit like blueberry. Blueberries contain 10 grams of sugar and 11.6 gram of net carbs.
Do you see what I mean now? Even if most keto vegetable lists say that carrots are NOT keto-approved, they are still lower in carbs than blueberries! So yes, carrots will probably keep you out of ketosis if you eat too many!
However, one of these shells contains only 3.3 grams of net carbs, and if you manage to fit them into your 25-gram net carbs daily macro, you will be all fine! For example, serve 1 of these shells with ground beef or chicken, lettuce, and aioli, and you will get around 4 grams of net carbs for a fulfilling dinner.
Also, keep in mind that to compare, 100 grams of sweet potatoes has 17 grams of net carbs! So yes, having too many carrots is not keto, but some are fine on a low-carb diet.
Ingredients and Substitutions
Carrot taco shells are cheesy taco shells made of 5 wholesome ingredients. All you need to make these are:
- Grated carrots – make sure you pre-cook the carrots and pat dry to squeeze out all water. Carrots are low-carb vegetables.
- Hard grated cheese – cheddar or mozzarella or Emmental. Learn why most cheeses are keto-friendly.
- Almond flour – the recipe will work well with oat flour, but it increases carbs. Learn how to choose your keto flour.
- Eggs
- Garlic salt
How To Make Healthy Taco Shells
- First, you have to precook your vegetable. Many options can be used, microwave, steamer, or boiling.
- Then, pat dry the grated carrots to remove any moisture.
- Finally, combine with eggs, cheese, and flour of your choice. I recommend using almond flour as a low-carb flour. However, oat flour is also a very healthy option.
- To make carrot taco shells of a similar size, scoop out the batter with a mechanical ice cream scoop.
- Place the Carrot Taco Shells on a lightly oiled baking sheet.
- Then, bake them for 15 minutes in an oven preheated to 400°F (200°C). You know they are ready when the edges start to darken and get crispy. Don’t let them dry out in the oven or they wouldn’t be foldable!
How Many Carbs Per Taco Shell?
One carrot taco shell contains 3.3 grams of net carbs. The best low-carb fillings to keep your meal low in carbs are:
- Meat – roasted chicken, ground beef cooked in olive oil, and taco spices.
- Greens – lettuce, baby spinach leaves, arugula, avocado.
- Sauce – olive oil mayonnaise, mustard, aioli, homemade ketchup.
- Cheese – cheddar, gouda, Emmental.
More Healthy Baked Taco Shells
If you love taco shells made of vegetables and you are looking for a lower-carb recipe, I recommend you also try my keto baked taco shells recipe below:
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Keto Carrot Taco Shells
Ingredients
- 1 ½ cup Grated Carrots packed + 1/2 cup tap water to cook
- ½ cup Grated Cheese I used cheddar
- 2 Eggs
- 3 tablespoons Almond Flour
- ¼ teaspoon salt if desired, optional
Instructions
- Preheat oven to 400°F (200°C).
- Wash, peel, grate, and measure the grated carrots.
- Place them into a bowl cover with 1/2 cup tap water. Microwave 2-3 minutes.
- Drain and place the cooked grated carrots onto a clean absorbent paper or towel.
- Firmly squeeze out the extra water until the grated carrots don't contain any water. You can also pat dry the cooked grated carrots between two sheets of absorbent paper to prevent too much moisture. This is a crucial step. If the carrots are too moist, the tacos won't hold.
- Place the carrots into a bowl with grated cheese, eggs, almond flour, salt, and pepper. Combine until it forms a batter.
- Prepare a baking tray covered with baking paper. If your paper tends to stick to food, you can spray a little oil on it to prevent the shells from sticking to the paper. Set aside.
- Divide the whole batter into 5 even portions (1 portion makes 1 shell, and I am using a mechanical ice cream scoop tool to divide the batter evenly. Place each portion of carrot batter onto the tray, leaving about a 3-thumb space between each.
- Press each portion of batter with your finger to compact the carrot onto the tray as a flat circle. The thinner, the crispier they will be!
- Bake at 400°F (200°C) for 15 minutes or until crispy on the sides.
- Gently remove the carrot tacos from the baking paper by lifting them from the side, using your finger or tongs.
- Eat warm, filled with the filling of your choice.
- If you want to create a taco-like shape, cool down the shells onto a small bottle or any cylinder shape.
Notes
Tools
Getting Started What Is Keto? Macro Calculator Sweetener Converter Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy SweetenersWant My Kitchen Equipment?
Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, 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!
Disclaimer
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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I was wondering if it’s possible to make these without cheese? Or is that what helps hold them together.
Unfortunately it won’t hold together cheese free. Enjoy the recipes on the blog, XOXO Carine
Loved it! Keeping this one in my recipe box for taco Tuesdays!
Yeah for Taco Tuesday, even better with a n healthy taco shell. Enjoy the recipes around here, XOXO Carine
Your site would be a lot more professional without the foul language. Kids do surf Pinterest.
Lol what is this person talking about? There’s absolutely no “foul” language on here. What a complete nutter.
I am sorry you don’t appreciate my English! I am French and English is not my third language. This space is not a professional website, it is a personnal blog where I am shharing my favorite recipes using my own words. I may have some grammatical error in my writting but none of my words can offend kids or anyone. I am always kind, polite and me! I do my best to write on this blog in English and many appreciate it. I hope you will still try some recipes. XOXO Carine.
This recipe was wonderful! I was worried it would be too sweet, but it was very savory and delish. I subbed almond flour instead of oat because I already had it and it came out great. Thanks for this! Excited to have more frequent taco nights!
Thanks for the lovely feedback! I am excited to have you on the blog. Enjoy the recipes around here. XOXO Carine
Thank you so much for the recipe. It was very tasty.
Thanks! I m so happy you love it! I can’t wait to see what you are making next time. XOXO Carine.
Love this recipe, My husband juices carrots, and I was always looking for ways to use the left over pulp, this works Perfectly in place of the cooked shredded carrots, and no squeezing out the excess liquid, it is already done for you! I also have added beet pulp to this and it works great!
I am so happy to read your comment as there is many reader asked if the recipe works well with carrot pulp! You did it. Thanks for sharing. Enjoy the recipes on the blog. XOXO Carine.
Hi I just wanted to tell you how much I LOVED this recipe! I was casually browsing the internet yesterday afternoon when I came across your recipe. I just so happened to have carrots I’ve had forever and was looking to get rid of- perfect timing! I was shocked how tasty these were. My boyfriend loved them too! Such a great alternative when trying to stay healthier- thank you!
I am SO glad you find my blog by browsing the web! I am happy you and your boyfriend enjoy my taco shells. Enjoy the blog recipes. XOXO Carine.
I loved this recipe! I made this recipe for the first time tonight and they we’re amazing + very tasty. I used almond flour + left the cheese out when I made mine, as I eat Paleo diet. I topped with shredded seasoned chicken, pickled jalepenos, red onion, lettuce + hot sauce-mouth watering!! Will be making these again.
PS. Even my 3 yes old ate the carrot shells!!
What a lovely story! I love when the kids gets on board with healthy food too. My kids love those carrot taco shells, much easier to make them eat carrot this way than giving them a raw carrot stick 🙂 Thanks so much for trying my recipes and taking a minute to leave such a beautiful comment. Enjoy the recipe around. XOXO Carine.
So I’m thinking this is a perfect solution to the carrot pulp from juicing. It alreading has the moisture out from juicing. I’m going to try it. thank you for being so creative.
I am sure it will be ! I don’t have a juicer unfortunately so I can’t tell but many people reported success with it! Some still cook the pulp in the microwave to dry it out a it more they said it makes a crunchier taco. Enjoy the recipe. XOXO Carine.
Delicious! They really are quick & easy. I used store bought matchstick carrots to make prep even easier. I had to bake for a few extra minutes, next time will try broiling them for a few minutes as I like a crispier shell. Nice healthy recipe!
Thanks for sharing your lovely comment! I always like to precook the grated carrot, pat dry and than shape the shell. The shell get super crisp if you follow those extra steps. Enjoy the recipes on the blog and thanks for trying them! XOXO Carine.
Love these! Colorful and delicious. I roasted my carrots in the oven then mashed. I still used a paper towel to blot moisture before adding other ingredients. Fabulous! Going to try with roasted sweet potatoes next. Thanks!
Thanks for sharing your recipe adaptation! Love it Enjoy the recipes on the blog. XOXO Carine.
Wow! I just made these and simply amazing! Thanks a million for the tip!
You are very nice ! Thanks for taking a minute to add your feedback. I am so glad you love them 🙂 Carine.
I usually made the fat head taco shells but adding carrots seems interesting. I will definitely give it a try
These are delish!! Coming from someone who really doesn’t care for vegetables a whole lot and who was skeptical of the recipe.. it turned out PERFECTLY and my hubby and I absolutely LOVED them! They actually tasted like cheese bread to us and it didn’t feel like we were eating carrots whatsoever! We actually prefer them to regular taco shells.. who would have thought! Thanks so much – will be making these again and again!
Hello! Thanks for the lovely comment! I am so glad you loved them. Thanks for trying my recipes. XOXO Carine.
OMG!!! These Taco Shells are divine. I watched your video and read the instructions to a ‘T’ and they turned out perfect. It’s hard not to eat the whole batch haha
You are so nice ! Thanks for this lovely feedback, I agree, I could totally eat the whole batch alone 🙂 It might be why I did a small batch recipe LOL to limit myself ! Enjoy the recipe and the blog ! XOXO Carine.
This recipe looks amazing. I don’t have a microwave to heat up the carrots and water. What do you suggest I do instead? Also, how important is the cheese? (if I want to make it non-dairy)
Hi, You can simply cook the grated carrot in boiling water for few minutes, then drain, pat dry with absorbent paper as you will do if it was cooked in the microwave. The cheese really helps the taco to hold and add some crip as well. I will rather try my Zucchini Taco Shell recipe if you want a dairy free vegetable taco shell. Enjoy ! Thanks for trying my recipes, Carine.
This looks amazing! As a recent low carb convert and taco lover I am in HEAVEN! I wonder if these would be ok with regular AP flour or perhaps blended up coarse cooked quinoa? Not as low carb but its what I usually have on hand. Thanks so much for this delicious and creative taco shell!
Sure AP flour will work perfectly well in this recipe. Enjoy the low carb recipes on the blog ! xoxo Carine
HI there are your macro numbers based on eating 4 or 1 taco :)??
Nutrition panel is provided for one taco shell. The whole recipe makes 4 taco shells.
Will this still work if i dont use cheese? My doc wants me to nix dairy.
No I am sorry this recipe needs cheese to hold together however I recommend you to try a similar recipe on the blog that don’t use cheese. It is soft zucchini taco shells recipe here.
Enjoy ! xoxo Carine.
Ive been looking for a recipe like this for long time, I’ve been looking for A substitute for bread , I love this , I added crushed garlic, dried tomatoes ,onion powder ,and garlic powder. I will be using these as my pizza crust will be perfect thank you so much for the recipe Janice
I am so happy to read comment like yours ! Plus, your recipe option looks fabulous. Thanks for sharing. Enjoy the blog and healthy recipe around. XOXO Carine.
In the instruction list for the Carrot Taco Shells, #10 says Tongue and I think maybe it should say Tongs.
Haha yes so sorry for the mistake. I am French and I do my best to write my blog in English but sometimes I write phonetically 🙂 So sorry ! Thanks for proof reading me ! xoxo Carine.