Keto Taco Low Carb Cups Recipe

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Taco night has always been a favorite in our house. These Keto Low Carb Taco Cups are a favorite that keeps everyone on track with their dietary needs. They are super easy to make, delicious, and of course, easy to adapt with your favorite toppings!

Delicious low carb taco cups

 

Keto Low Carb Taco Cups

As a busy mom of 4 kids, I am always looking for ways to incorporate our Keto/low carb lifestyle in recipes that my kids will enjoy. I think it is easier to find creative ways to prepare a recipe so that it can be eaten differently instead of always looking for brand new recipes. One of my kid’s favorite go-to meals is tacos. My kids eat theirs on tortillas while my hubby and I eat our taco meat on a bed of lettuce. I usually cook extra so that the kids and I can eat it for lunch as well.

Even though my kids probably wouldn’t care if we had taco night once a week, I was looking for a way to change it up and came up with Low Carb Taco Cups. I’ve enjoyed tweaking my Keto Biscuit recipe to make a low carb version of Keto Low Carb Chicken Pot Pie, Keto Sausage Ball Recipe, and Cheesy Keto Breadsticks and thought it would also be perfect for this recipe as well. Although my kids were a little skeptical at first, they ended up eating several low carb Taco Cups and enjoying them. You know a keto recipe is good when it gets the stamp of approval from your kids.

Ingredients Needed to Make Low Carb Taco Cups

These easy Keto Low Carb Taco Cups are so easy to make and come together quickly with just a few ingredients. You probably have many of these already on hand. Here’s what you’ll need:

  • Butter – Choose whatever butter you are accustomed to using for your keto recipes.
  • Coconut Flour – This is pretty easy to find these days. It’s not too expensive, and you can use it in other recipes too.
  • Cream Cheese – If you’ve been doing keto for a while, cream cheese is probably already sitting in your fridge. It’s used in a variety of recipes like this one for keto pumpkin pie bars.
  • Eggs – These are a staple protein for most people who observe a keto diet. They come in handy for making lots of dishes.
  • Salt & Baking Powder – Check your cabinet before heading to the store. You probably have these two on hand already.
  • Cheddar Cheese – I prefer to buy my cheeses in a block and shred myself to avoid any added fillers that may add to the carb count. Of course, you can substitute for your favorite kind of cheese, or mix it with mozzarella, pepper jack, or anther variety your family enjoys.  
  • Best Keto Taco Meat – I already have a favorite recipe for keto taco meat. To make it, you’ll need ground beef, peppers, onions, garlic, Rotel, beef broth, and taco seasoning. I also have a recipe for keto taco seasoning.

Step-by-Step Instructions for Making Low Carb Taco Cups

Make sure to scroll to the very bottom of the post for the full printable recipe card.

Step 1: Preheat your oven to 400 degrees and grease a muffin pan.

 

Making the low carb batter for keto taco cups

Step 2: Combine the melted butter, eggs, salt, and cream cheese in a bowl and then whisk it together. 

 

Thickened batter for low carb taco cups

Step 3: Add coconut flour, baking powder, and the spices to the mixture and stir it all up until it is well combined. Stir in cheeses. Then, divide the Keto Taco cup batter evenly between the muffin tins. The batter will be thick from all the fiber in the coconut flour. This is normal.

 

Batter in a muffin tin

Step 4: Spray your fingers with cooking spray and then pat the batter in the muffin tin to form little cups. Bake for eight minutes, then remove them from the oven. 

Spreading the batter evenly

 Step 5: If the dough has risen, which it usually does, just use the back of a spoon to push it back down into the tin. Then, fill the cups with your taco meat and sprinkle one tablespoon of cheese on top. I used cheddar, but you can use your favorite variety.

Adding meat and cheese to the low carb taco cups

Step 6: Bake it again for about five minutes, or until the cheese has melted.

Ready to eat low carb tacos

Enjoy!

Tips for Making This Keto Taco Recipe

Tip 1: If you are into prepping ahead, you may want to cook ground beef in large batches. It’s great for recipes like this. Just cook it with salt, pepper, garlic, and seasonings, cool, and divide into 1-2 cup portions to freeze. Then, when you are ready to make a recipe, thaw a little at a time and throw it together. This saves tons of time in the cooking process.

Tip 2:  Skip all the additives and make keto-friendly homemade taco seasoning using my recipe. My favorite taco meat is this recipe for Very Best Taco Meat.

Tip 3: If you’d like to substitute almond flour, instead, it is not a 1:1 substitution. You’ll need 4x as much almond flour as coconut flour.

Toppings for low carb tacos

Favorite Keto Taco Cup Toppings

You can easily top with any of your favorite toppings and seasonings. Here are a few ideas:

  • Full fat sour cream
  • Fresh cilantro
  • Chopped tomato
  • Diced Avocado
  • Salsa
  • chopped onions
  • olives
  • jalapenos

More Mexican Keto Recipes

If you loved our Keto Taco Cups Recipe as much as my family, then I know you will enjoy the rest of our favorite recipes. Make sure to check out our Low Carb Keto Recipe Index for all of our keto recipes. 

Keto Baked Chicken Fajitas

Keto Mexican Stuffed Peppers

Keto Cheesy Mexican Skillet Chicken

Easy Keto Taco Queso Soup 

Keto taco cups topped with green onions

 

How to Make Low Carb Taco Cups:

taco cups plated garnished with sour cream and tomatoes
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4.68 from 68 votes

Low Carb Taco Cups {Keto Friendly}

Taco night has always been a favorite in our house. These Keto Low Carb Taco Cups are a favorite! They are super easy to make, delicious, and of course, easy to customize with your favorite toppings.
Prep Time25 mins
Cook Time13 mins
Total Time38 mins
Course: Main Course
Cuisine: American
Keyword: Taco Cups
Servings: 12
Calories: 131kcal
Author: Kasey Trenum

Ingredients

  • tablespoons of butter melted and cooled
  • cup coconut flour
  • 1 oz cream cheese softened
  • 4 eggs
  • ¼ teaspoon salt
  • ¼ teaspoon baking powder
  • ½ teaspoon garlic powder
  • 1⅓ cup cheddar cheese shredded
  • The Best Keto Taco Meat (or your favorite keto taco meat)

Instructions

  • Preheat oven to 400 degrees and grease a muffin pan.
  • Combine melted butter (I cool mine by popping the bowl in the fridge for 5 min), eggs, salt, and cream cheese then whisk together.
  • Add coconut flour, baking powder, and spices to the mixture and stir until combined.
  • Stir in cheeses.
  • Spoon into muffin tins.
  • Then, spray fingers with cooking spray. Pat the batter around the sides of muffin tins to form a cup.
  • Bake for 8 minutes then remove from oven. If the dough rises, simply push it back down with the back of a spoon. 
  • Spoon taco meat into taco cups.
  • Sprinkle about a tablespoon of cheese on top of taco meat.
  • Put back in the oven and continue baking for 5 minutes or until cheese is melted, and taco cups are baked all the way through.

Video

Notes

The nutritional information provided is for taco cups only since most people prepare taco meat differently.
You can use almond flour instead of coconut flour. The conversion is 1/4 cup coconut flour equals one cup almond flour.

Favorite Keto Taco Cup Toppings

You can easily top with any of your favorite toppings and seasonings. Here are a few ideas:
  • Full fat sour cream
  • Fresh cilantro
  • Chopped tomato
  • Diced Avocado
  • Salsa
  • chopped onions
  • olives
  • jalapenos

Nutrition

Calories: 131kcal | Carbohydrates: 2g | Protein: 5g | Fat: 11g | Saturated Fat: 6g | Cholesterol: 81mg | Sodium: 199mg | Potassium: 44mg | Fiber: 1g | Vitamin A: 370IU | Calcium: 106mg | Iron: 0.4mg
Tried this recipe?Mention @kaseytrenumblogger or tag #kaseytrenumblogger!

These Keto Low Carb Taco Cups are going to become one of your all time favorite meals! Kids love the delicious flavor of the taco seasonings! This is a perfect low carb meal for your keto meal plan. Grab a few ingredients and whip these up for dinner tonight! #keto #lowcarb

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164 Comments

  1. Hi, if I don’t want to bake fill & bake again – could I bake them alone until crisp then fill once cooled a bit? If so how long do you think I’d need to bake to get a crisp firm bowl, I’m guessing 15 minutes 🤔 Thai

    1. I’ve only fixed the recipe as is but I don’t see why you couldn’t do that. You’ll just have to watch them while they bake to make sure they crisp up.

  2. I did not see any instruction for greasing the muffin tins. They were nearly impossible to get out. None of them came out whole.

  3. Hi, for the nutrition information, have the 2 carbs listed per taco cup already taking into account subtracting the 1 gram of fiber for a net carb total? Thank you, looks delicious, I am making today!

    1. I made these for supper tonight for my husband & me. We liked them. Since only 2 of us I thought I’d try freezing some & reheat in air fryer. Thank you for all your recipes. I have enjoyed all of them. We are just starting keto and would have been lost without finding your blog.

  4. 5 stars
    Do you think it would be possible to fry this dough? I am craving Indian Fry Bread and this is something I could substitute, I think? Just to make a taco on – Weird I know lol. Thanks!!

    1. I’ve only fixed the recipe as is so I’m not sure how it would turn out. You could certainly try it.

  5. I want to use Carb Quick instead of coconut flour. Carb quick has the same ratio as real flour, how much would I use? Thank you.

    1. I haven’t tested Carb Quick so I’m not sure how it works in place of coconut flour. You may need to use less eggs and butter but I’m not sure exactly how much. I would suggest you probably not use this recipe as I don’t think it would be good. I’d find a recipe online for regular taco cups and use Carb Quick in its place.

  6. 5 stars
    I love the flavors in this recipe! Only drawback is the time it takes for me to make those cute little cups. I’ve made it in a regular pie dish, as a single pie, it it was just as good. If my kids were small I’d opt for the cups, but I passed on the recipe so they can make them for their own kids! Nana’s becoming a bit lazy in the kitchen LOL

    1. Perfect! Glad you love this recipe and that the regular pie dish works well for you.

  7. I made these taco cups tonight for supper. They were delicious. I use Epicures taco seasoning as their sodium level is a lot lower then season packets in stores. They are just the right portions for some watching their portions. I made a side salad, Strawberry spinach with sunflower seeds, grated mozzarella and balsamic vinegar and avocado oil for the dressing. Thanks for the easy and creative recipe. Definitely will make again.❤️

  8. Hi Kasey. I have made these before but have trouble with my muffin tins. No matter what I cook in them the food comes out tasting tin-like. I have to use cupcake papers. Do you think these would work ok in papers, or would you have another suggestion? Thank you.

    1. Regular flour would not work for this recipe as it is not a 1:1 substitution and some of the other ingredients would need to be adjusted as well.

  9. 4 stars
    The flavor of this was wonderful! One issue I had was I used a silicone muffin pan. 8 minutes was no where near long enough, and the dough slid down the sides back to the bottom of the muffin pans and just made a base layer, not a cup. Do you think the silicone muffin pan was the issue? I did everything else according to the recipe.

    1. A silicone muffin pan def can make a difference because they distribute heat differently. All ovens bake differently too. Also, if you look in the step by step directions it says if the cups puff up while baking simply push them back down with the back of a spoon.

  10. 5 stars
    These were fantastic! Thank you so much! My family and I loved these. The slight taste of coconut periodically was unexpected, but not off putting. These sent me right to a tamale pie vibe. I can’t wait to have these again as well as use the cheesy almost cornbread like base to other recipes 🙂

  11. 5 stars
    I altered this recipe a bit – used olive oil instead of butter (cholesterol issues), doubled the coconuf flour, baked 10 minutes, used back of spoon to form up into cups, baked another 10 minutes ’til slightly crispy, put my meat in, topped with cheese, the 2 minutes under the broiler

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