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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Hi Carina
Can I use psyllium husks in place of the oats flour?
Hi, I did try the recipe with psyllium husk but I am pretty sure it will work as a charm! Let me know if you give it a go and how it taste. It is always great to have alternatives. Thanks for reading the blog and testing my recipes. See you soon on the blog my friend. xoxo Carine.
I just made these using shredded carrots and shredded beets together, also added 1/4 cup of chia seeds, the chia helps to bind everything together (when they get wet they puff up and become sticky). The beets added a great color and flavor.
That is a great alternative recipe ! I never had any issue to bind the batter without chia seeds but I love the idea to add more super food and fibre in this recipe. I will definitely try that option! thanks for sharing and reading my blog 🙂 See you soon around ! xoxo Carine.
I just made these using shredded carrots and shredded beets together, also added 1/4 cup of chia seeds, the chia helps to bind everything together (when they get wet they puff up and become sticky). The beets added a great color and flavor.
That is a great alternative recipe ! I never had any issue to bind the batter without chia seeds but I love the idea to add more super food and fibre in this recipe. I will definitely try that option! thanks for sharing and reading my blog 🙂 See you soon around ! xoxo Carine.
We have made these several times now and they are so excellent! We make a 2/3 recipe (using one small egg) and make 8 mini-taco shells which works perfectly. I cook the smaller ones for 9.5 minutes. I fold into a taco shape and brace the shells between two bottles (or cans, anything in the pantry really) until they cool. This is the best recipe!
Hi Staci! Thank you SO much for your lovely comment! I am so happy when my recipes works so well for others family. Thanks for reading my blog, testing my recipes and I hope you will find even more delicious recipes on my blog to try. Talk to you soon! Carine.
I never leave comments for recipes that I try and like but these are out of this world amazing. I am obsessed with them. I made tacos one night, and the next day I made them into big wraps to make a sandwich. Thank you so much!!
H Stephanie, Your comment is s beautiful you really made my day 🙂 I love this carrot taco shell recipe too and I am so happy that you enjoy it as well. Love the idea of making big wraps from it. I hav to try this next time ! Today I did the zuchini tortillas you should try them they are delicious too and no cheese for a change 🙂 Recipe is on the blog as well here. Have a lovely day and thanks for following my blog and recipes. Carine.
This recipe was excellent. I stuffed mine with smoked salmon, avocado and a garlic yogurt and smoked paprika sauce. It was a hit with my daughter as well. Thank you. I’ll be making this again..
Hi Annie, I am so happy to read your comment! Those carrot taco shells are one of my favorite recipe on the blog too. I love your filling ideas! Sounds delicious. Thanks for sharing with me ! I hope you discover more yummy recipes on the blog! Carine.
Can you make these with it easy cheese?
Hello! I am not sure which cheese is ‘it easy cheese’? This recipe works with any grated hard cheese like edam, cheeddar, mozarella, colby – plain or low fat. I hope it helps. Carine.
I do bulk meal prep for the week, would these be ok in the fridge with a non wet filling inside?
Thanks
Dani
Hi Danielle, I do make them ahead very often. I recommend you to bake the shells and store them in an airtight plastic container in the fridge. Wait until they are at room temperature and arrange them flat as a stack in your box. It stores up to 4 days. The day you want to eat one shell, you can simply rewarm it once at a time in a hot pan (no oil) 30 sec/1 min on each sides or until hot. I also rewarm them in the microwave sometimes – one at a time on a plate by 15 sec burst- but they tend to be softer and don’t hold as well in your hands. But still delicious to eat in your plate with knife and fork. And, if you like them cold as my little girl you can directly wrap things in them ! Enjoy Danielle. Carine.
What dd you use for filling? Sorry if I missed it.
Hi Ryan, On this picture I added grilled beef and fried red onion on a blend mix of green salad. I drizzle some aoili on top. But I also love turkey and avocado or grilled cajun chicken with hummus and microgreens! It is really up to you to fill them as you like. They will always be delicious 🙂 Enjoy the recipe, Carine.
Ok, thank you so much. By any chance did you upload the filling on your blog? Love your recipe and your blog 🙂 Thanks for your time to replay.
Hi Ryan, I did not upload the exact quantity of filling I used unfortunately. I will measure things next time I make those carrot taco shells. But basically 1/3 cup of filling per tacos is the max you can handle for small tacos. Enjoy the recipe ! Carine.
Ok, thanks so much for telling me. Have a great day 🙂
can you store the taco shells?
thank you so much!
Hi Tatiana, Sure you can! After you bake them store them in the pantry up to 2 days. I like to place them on a plate covered with plastic wrap to avoid them to crack or dry. I rewarm them by 30 second burst in the microwave before filling them. If you prepare too much simply freeze them placing a piece of baking paper between each baked taco – easier to defrost one by one when you crave for a taco :). It defrost very quickly less than 1 hour. Enjoy! Carine.
Is cashew butter a good egg substitute for these wraps? I will use almond flour
Hi Diana, eggs are a very important part of this recipe and I never tried any egg free option. I don’t think cashew butter will work well. I am sorry for not having egg free alternative to provide but if you try something I am curious to know and try myself 🙂 I am always keen to try egg free alternatives to my recipes. I hope you find more egg free recipes on my blog that suit you! XOXO Carine.
Hi,
I have been looking for a taco recipe for a while and saw your recipe. I’m allergic to eggs and milk. Is there a way I can make the tacos subbing those ingredients with something else? Would avocado be a good substitute for eggs? I’m on the SCD diet, so I can’t use chia/ flax seeds. Thank you in advance
Hi Penina, I never tested this recipe egg free and as I said to another reader eggs are a very important binding ingredient in this recipe. I am not sure avocado would work – it will add to more moisture and will not bind flour. May be a chia egg is a great option and add a bit more flour to balance the texture!? Let me know if you try something that work. I am sorry that I don’t have a better options to provide for this recipe and I hope you will find more healthy recipes on my blog that suit your SCD diet! xoxo Carine.
Hi Carine,
Great recipe and I can’t wait to try it! I dont have a microwave (I dont have enough space for one and I hate the way it makes food taste) is there an alternative to the microwave step?
Thanks in advance!
Yes you can Nicole 🙂 and as you sid I already explained this in another comment BUT son’t feel embarrassed ! I am here to help and I love talking to all my readers 🙂 Enjoy those lovely tacos it is delicious! See you soon on the blog, Carine.
woops! You already answered this (embarrassed face!)
I don’t have microwave .. How longer do you think i spild Cook it in pot?? ?
Hello! I would boil some water in a saucepan and add the grated carrots until tender for 3-5 minutes max. Drain very very well as for the microwave technique, don’t hesitate to pat dry the carrots between sheets of absorbent paper until fully dry. Enjoy those lovely tacos Mette! See you soon on the blog. xoxo. Carine.
Hi !
I love this recept, but I don’t eat eggs, so… Can you give me an alternative ingredient…? Please ?
I can’t wait to try these out they look delicious. I was wondering if I could use carrot pulp from the juicer, I’m always looking for ways of using juicer pulp.
Hi Dawn, That is a great question! I don’t have a juicer so I am not sure how the pulp looks like but I am pretty sure it would work well if you follow the same instructions as for fresh grated carrots. Let me know if you try with the pulp. I am sure that others people here will love to know they could reuse the carrot pulp from their juicer in this recipe 🙂 Have fun & enjoy the recipe. Carine.
Carine,
You are a remarkable woman. I just made these but had to alter it by using what I had: coconut flour and almond meal. My nutritionist is going to be surprised that I could stay on my eating plan. I thought low card eating would be awful, but you have changed my mind. Thank you sooo much. Arye
Hi Arye, thank you so much for this lovely comment! I love to make low carbs recipe fun and I am glad you enjoyed those tacos! I also have a zucchini tortilla recipe and spinach taco recipe on the blog if you like healthy and low carb finger food 🙂 Thanks for your kind words again and I hope to see you again on the blog soon. Carine.
*sorry, hit post too soon
but yeah, heh, but i’m curious as to what you actually meant other than beer bottle
Hello! No problem, that is a good question and I should have mentioned that in the recipe instructions. So I used small bottle of water (750ml) but a bottle of beer will work well. The larger the bottle is the wider will be the taco shell. I hope you try those, the recipe is so tasty and healthy! Carine.
Everything has to use cheese. 🙁
Hi Kitty, NO! I have got a soft vegetable taco recipe without cheese! You can try my zucchini tortilla recipe . It is very popular on the blog and it works very well without cheese. Let me know if you try! Carine.
Hi Carine! Thank you so much for the recipe. I haven’t made it yet and was wondering how many tacos does it make? We have Taco Tuesdays and there are 7 of us. I just delight in the thought of no more wheat or corn in my house!
Thanks,
Z
Hi Zara, Those would make a great addition to your taco night! Your guest will be surprised and amazed. I made 4 tacos with this carrot taco recipe. If you really enjoy wheat free and corn free tacos I have got two others easy & healthy tacos recipe on the blog.
A zucchini taco shell and a spinach taco recipe.
Enjoy!