Mediterranean Cauliflower Spinach Taco Shells

Low-carb | Gluten-Free | Veggie-Packed

These golden-baked, cheesy shells are a healthy and delicious base for your Mediterranean fillings — think hummus, roasted veggies, grilled chicken, or falafel!

Ingredients:

• 1 medium head cauliflower, riced (about 3 cups)
• 1 cup fresh spinach, finely chopped
• 1/2 cup shredded mozzarella cheese
• 1/4 cup crumbled feta cheese (optional but Mediterranean-delicious!)
• 1 egg, lightly beaten (to bind)
• 1 garlic clove, minced
• 1/2 tsp dried oregano
• 1/4 tsp sea salt
• 1/4 tsp ground black pepper
• 1 tbsp olive oil (to brush or grease the baking sheet)

Instructions:

1. Preheat Oven:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly brush with olive oil.

2. Rice the Cauliflower:

Cut cauliflower into florets, then pulse in a food processor until it resembles rice. Microwave the riced cauliflower for 4–5 minutes, let cool, then squeeze out as much moisture as possible using a clean towel.

3. Mix the Dough:

In a large bowl, combine the cauliflower, chopped spinach, mozzarella, feta (if using), egg, garlic, oregano, salt, and pepper. Mix until a sticky “dough” forms.

4. Form the Shells:

Scoop about 2 tablespoons of the mixture onto the baking sheet for each shell. Flatten into circles about 4–5 inches wide.

5. Bake:

Bake for 18–20 minutes, or until golden and slightly crispy on the edges. Let them cool for 2–3 minutes to firm up.

6. Optional Broil (for crispier edges):

Turn on the broiler for the last 1–2 minutes of baking if you want extra crispy shells.

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Serving Suggestions:

Fill with grilled eggplant & hummus

Add tzatziki, olives, and cherry tomatoes

Try with spiced chicken, tabbouleh, or falafel

Nutritional Info (Per Shell):

Calories: ~90 kcal

Servings: Makes 6–8 mini taco shells

Prep Time: 10 mins | Cook Time: 20 mins | Total Time: 30 mins