These Cauliflower Walnut Taco Cups are loaded with flavor because they utilize seasoned walnuts and tender cauliflower as the filling. Topped with spicy jalapeños, pico de gallo, and avocado this is a meatless Monday meal that the whole family will enjoy.
These Cauliflower Walnut Taco Cups were originally featured in our cookbook but we thought it deserved a permanent place on the website.
If you have our cookbook, have you tried this recipe out of the Meatless Monday chapter? If not, we hope you do, even if you're more omnivore than plant-based. Why? Because they are simply delicious!
The combination of the crumbled walnuts, tender cauliflower, and smoky chipotle peppers in adobo sauce create a filling that, while it resembles ground beef, is much more layered in flavors.
The toppings are completely up to you, these are just our go-to's. Some type of creamy sauce would be delicious too. Maybe a bit of dairy-free (or regular) sour cream mixed with a bit of extra chipotle in adobo? Yes, that sounds just perfect. Enjoy!
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Chef's note
At Cast Iron Keto, our mission is to transform classic dishes into healthier, more nutrient-dense versions that taste just as good as the original.
The smoky cauliflower walnut keto taco cups are our latest innovation, and they are a perfect example of how we use food to promote health and wellness following a low-carb diet.
Instead of the traditional high-carb taco shells, we opted for lettuce leaves, which are rich in vitamins and minerals and have a lower calorie count.
This swap not only improves the nutritional value of the dish but also enhances the flavor and texture.
Our plant-based filling is the real star of the show. By combining cauliflower and walnuts, both high in healthy fats and protein, we created a filling that is both satisfying and full of flavor.
The result is a smoky, nutty, and savory taco filling that rivals traditional taco meat.
These keto taco cups are not only healthier than the original version but are also quick and easy to prepare, requiring only a few simple ingredients.
Whether you are a vegetarian, vegan, or just looking for a nutritious alternative to your favorite comfort food, these taco cups are a perfect choice.
At Cast Iron Keto, we believe that eating well should be enjoyable and delicious.
For more inspiration check out our Snacks recipe.
Ingredients
Toppings
Ingredient substitutions
We understand that everyone's dietary needs and preferences are unique. That's why we always try to provide ingredient substitution and variation options to ensure that our recipes can be adapted to meet a wide range of dietary needs.
For our keto taco cups recipe, here are a few options to consider:
Firstly, if you're not a fan of cauliflower, you could use broccoli or another vegetable of your choice as a substitute. This can be a great way to switch things up and add variety to your diet.
If you don't have chipotle peppers in adobo sauce on hand, you can still achieve a smoky flavor by using smoked paprika or low-carb liquid smoke instead. This can be a great option if you prefer a milder smoky flavor or don't have access to chipotle peppers.
For those with nut allergies, ground chicken, turkey or beef can be used instead of walnuts. This will still provide a protein-rich filling but with a different flavor and texture.
Overall, we encourage you to experiment with different ingredient substitutions and variations to find the combination that works best for you.
At Cast Iron Keto, we hold the belief that maintaining a healthy and balanced diet should be an enjoyable and adaptable experience. Our ultimate goal is to provide a wide range of recipes that cater to different dietary requirements, preferences, and lifestyles. We're here to support you in finding the perfect recipe that meets your needs and makes healthy eating a pleasure rather than a chore.
Additional ingredients
If you're looking to add even more flavor and nutrition to this dish, consider adding one or more of the following ingredients.
How to make Keto Taco Cups: Step-by-Step Guide
Cooking methods
There are a few different ways to cook these keto taco cups, depending on your preferences and available kitchen tools.
a few options to consider:
Instructions
- Preheat your oven to 375°F.
- In a food processor or blender, pulse the cauliflower and walnuts until they're finely chopped but not pureed.
- In a large skillet, heat the avocado oil over medium heat.
- Add the cauliflower and walnut mixture to the skillet, along with the chipotle peppers, chilli powder, cumin, and salt.
- Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and the mixture is fragrant.
- Remove the skillet from the heat and stir in the lime juice.
- Arrange the lettuce or cabbage leaves in a muffin tin or on a baking sheet.
- Spoon the cauliflower and walnut mixture into each lettuce or cabbage cup.
- Bake for 5-7 minutes, until the cups are slightly crispy and the filling is heated through.
- Top each taco cup with pico de gallo, sliced avocado, sliced jalapeño, and minced cilantro.
- Serve immediately and enjoy!
How to make it healthier
These keto taco cups are already a healthy and nutritious meal option, but if you're looking to make them even healthier, here are a few tips:
Use less oil in the filling. You could reduce the amount of avocado oil to 1-2 tablespoons or use a non-stick cooking spray instead.
Serve the taco cups with additional vegetables, such as sliced bell peppers. Use low-sodium or no-salt-added versions of the chilli powder and adobo sauce to reduce the sodium content.
Time-saving tips
To save time on this recipe, consider the following tips:
Storage and reheating instructions
- Store: leftovers can be stored in the fridge in an air-tight container for 2-3 days.
- Reheat: Preheat your oven to 375°F and bake the leftover taco cups for 5-7 minutes, until heated through. The taco cups and filling can also be reheated in the microwave on low power for 1-2 min. We recommend reheating the filling and taco cups separately in a microwave to avoid them becoming soggy.
Recipe wrap-up and conclusion
These smoky cauliflower walnut keto taco cups are a delicious and healthy meal option that's perfect for anyone looking to enjoy the flavors of traditional tacos without the added carbs and calories.
With the right tools and ingredients, this recipe is easy to make and can be customized to suit your tastes and dietary needs. Whether you're serving them as an appetizer or a main dish, these taco cups are sure to be a hit with your family and friends.
📖 Recipe
Cauliflower Walnut Taco Cups
Ingredients
- 2 cups cauliflower florets
- 1 cup walnut pieces
- 2 chipotle peppers in adobo sauce
- 1 tablespoon chili powder
- ½ teaspoon cumin
- ½ teaspoon salt
- 1 tablespoon lime juice
- 3 tablespoons avocado oil
Toppings:
- 8 small butter lettuce or cabbage leaves
- ½ cup pico de gallo
- 2 avocados thinly sliced
- 1 large jalapeño thinly sliced
- ¼ cup minced cilantro
Instructions
- Place all of the ingredients (except for the oil) for the vegan taco “meat” in a food processor and pulse until it resembles ground beef.
- Heat the oil in a large 10.5” skillet over medium heat. Once hot add the mixture to the skillet and cook for 5-7 minutes until the cauliflower is soft.
- Divide the walnut mixture between the cabbage cups and top with pico de gallo, avocado, jalapeño, and cilantro. Serve immediately.
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