Easy Keto Taco Cups

Easy Keto Taco Cups are a carb-conscious twist on traditional tacos, using a cheesy beef mixture baked in a muffin tin for perfectly portioned handheld bites. Seasoned ground beef, cauliflower rice, eggs, and plenty of cheese come together to form sturdy, flavorful cups with crispy edges and juicy centers. Finished with creamy avocado, sour cream, and your favorite keto-friendly toppings, they deliver all the satisfaction of taco night without the tortilla carbs. Ideal for quick dinners, meal prep, or on-the-go snacking, these taco cups are high in protein, rich in healthy fats, and low in net carbs to keep you full and energized while staying true to your keto lifestyle.

Course Dinner, Lunch, Snack

Cuisine American, Mexican, Tex-Mex

Keyword gluten free, ground beef, keto, low-carb, meal prep, taco cups

Prep Time 15

Cook Time 20

Total Time 35

Servings taco cups

Calories 210kcal

Equipment

Muffin Tin
Mixing bowl
Skillet
Wooden Spoon
measuring cups and spoons

Ingredients

For the taco meat and cups

1 pound ground beef preferably 80/20
3/4 cup riced cauliflower fresh or thawed frozen, squeezed dry
1 cup shredded cheddar cheese divided
1/2 cup shredded mozzarella cheese
2 large eggs lightly beaten
1 tablespoon olive oil
1/4 cup finely chopped onion optional, reduces carbs if omitted
2 cloves garlic minced
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon smoked paprika or regular paprika
1/2 teaspoon dried oregano
1/2 teaspoon fine sea salt plus more to taste
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes optional, for heat
2 tablespoons tomato paste no sugar added
2 tablespoons water

For topping and serving

1/2 cup sour cream full fat
1 medium avocado diced or sliced
1/3 cup shredded lettuce such as romaine, optional
1/4 cup salsa no sugar added, optional
2 tablespoons sliced jalapeños fresh or pickled, optional
2 tablespoons chopped fresh cilantro optional

Instructions

Preheat the oven to 375°F and lightly grease a standard 12 cup muffin tin with olive oil or nonstick spray.
Heat the olive oil in a large skillet over medium heat and add the ground beef and chopped onion.
Cook the beef, breaking it up with a spoon, until browned and cooked through and the onion is softened, then drain off any excess grease if needed.
Add the minced garlic, chili powder, cumin, smoked paprika, oregano, salt, black pepper, and red pepper flakes to the skillet and stir until the meat is evenly coated and fragrant.
Stir in the tomato paste and water until well combined and simmer for a few minutes until slightly thickened, then remove the skillet from the heat and let the mixture cool for about 5 minutes.
In a large mixing bowl whisk the eggs, then add the riced cauliflower, cheddar cheese, and mozzarella cheese and stir until everything is evenly combined.
Add the slightly cooled taco meat mixture to the bowl with the eggs, cauliflower, and cheese and mix until a thick, cohesive mixture forms.
Divide the mixture evenly among the greased muffin cups, pressing it down gently and slightly up the sides of each cup to form a rough cup shape without overfilling.
Bake the taco cups for 15 to 20 minutes, until the edges are browned and crisp and the centers are set and no longer jiggly.
Remove the muffin tin from the oven and let the taco cups cool in the pan for 5 to 10 minutes so they firm up for easier removal.
Run a thin knife around the edges of each cup to loosen, then carefully lift them out of the tin and transfer to a serving platter.
Top each taco cup with sour cream, avocado, shredded lettuce, salsa, jalapeños, and cilantro as desired and serve warm.

Notes

To keep net carbs low skip or reduce the onion, lettuce, and salsa if needed and rely on avocado, sour cream, and cheese for richness and flavor. These taco cups store well in an airtight container in the refrigerator for up to four days and reheat best in an oven or air fryer at 350°F until warmed through and slightly crisp on the edges. You can substitute ground turkey for the beef, but consider adding an extra tablespoon of olive oil or a bit more cheese to maintain keto friendly fat content. For freezing, cool the baked cups completely, freeze on a baking sheet until solid, then transfer to a freezer bag and reheat from frozen in the oven. Always verify labels on tomato paste and salsa to ensure there is no added sugar that could increase the carb count.

Nutrition