Keto Cheese Recipes: Crispy Cheddar Taco Shells and 5 More Ideas

Each 6-inch shell takes half a cup of cheese and carries about 1.9 grams of carbohydrate.

All of these recipes rely on one bit of kitchen physics. Heat drives the water out of a low-moisture cheese and leaves fat and protein to brown into a lacy sheet, which bends while the fat is liquid and snaps once it cools and sets. A wet fresh cheese, such as fresh mozzarella or ricotta, steams and goes rubbery instead.

Keto cheese recipes at a glance

These keto cheese recipes all start from cheese you can buy in any supermarket, and the table shows the heat and time each one needs.

To choose other cheeses, see the ranking of keto friendly cheeses by net carbs per ounce.

Cheese taco shells recipe

This cheese taco shells recipe makes 8 shells, 6 inches across, for 4 servings of two tacos each, from a 1-pound block of cheddar and 1 pound of ground beef. Allow 15 minutes of prep and about 45 minutes of cooking.

Ingredients for cheese taco shells

The ingredients for cheese taco shells are short: cheese for the shells, then beef and spices for the filling.

For the shells:

• 1 pound (454 g) block of sharp or medium cheddar, shredded on the large holes of a box grater (about 4 cups)

For the filling:

• 1 pound (454 g) ground beef, 80 percent lean
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 3/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/3 cup (80 ml) water

To serve: shredded romaine, sour cream, diced avocado, pickled jalapeños, chopped cilantro, lime wedges and a salsa with no added sugar.

You also need two rimmed baking sheets, parchment paper, a thin metal spatula, an instant-read thermometer and something to drape the shells over, such as wooden spoon handles laid across tall glasses.

Steps for cheese taco shells

The steps for cheese taco shells start with the filling, which keeps warm while two batches of four shells bake.

1. Heat the oven to 375°F (190°C) with racks in the upper and lower thirds. Line two baking sheets with parchment and set up the spoon handles.
2. Brown the beef in a 12-inch skillet over medium-high heat, breaking it up, for 6 to 8 minutes, until an instant-read thermometer reads 160°F (71°C), the safe minimum for ground meat on the FDA's temperature chart. Spoon off some of the fat if you like.
3. Stir in the spices and salt and cook for 30 seconds, until fragrant. Add the water and simmer for 2 to 3 minutes, until the liquid has mostly cooked off and coats the meat. Cover and keep warm over the lowest heat.
4. Scatter 1/2 cup (about 2 ounces) of cheese into a 6-inch circle on the parchment, filling any gaps so the layer is even. Make two circles per sheet, at least 2 inches apart, since they spread a little.
5. Bake both sheets for 8 to 10 minutes, swapping their positions halfway, until the edges are deep golden and the bubbling in the center has slowed.
6. Let the shells rest on the sheets for 1 to 2 minutes, until the spatula slides under each one and it holds together but still bends. Blot the tops with a paper towel to soak up loose fat.
7. Lift each shell and drape it over a spoon handle. Let the shells set for 5 minutes. If one hardens before you shape it, return it to the oven for 30 to 60 seconds to soften.
8. Repeat steps 4 to 7 with the rest of the cheese.
9. Fill the shells just before serving, beef first and cold toppings on top, because hot, wet filling softens a cheese shell within minutes.

Carbs in a cheese taco shell

The carbs in a cheese taco shell all come from the cheese, and the beef adds none: USDA lists raw 80 percent lean ground beef at 0 grams of carbohydrate. Half a cup of shredded cheddar, about 56.5 grams by USDA's cup weight for cheddar, carries 1.9 grams of carbohydrate, 19 grams of fat, 13 grams of protein, about 230 calories and 370 milligrams of sodium. For comparison, a medium baked corn taco shell, about 5 inches across, has 7.6 grams of net carbs (carbohydrate minus fiber) by USDA's figures, and a large 6 1/2-inch shell has 11.9. Two cheese tacos use 4 ounces of cheese, so the shells add 3.8 grams per serving before the spices and toppings.

More keto cheese recipes

More keto cheese recipes use the same idea, letting cheese do the job of flour.

Parmesan crisps

Parmesan crisps are the taco shell method in miniature. Drop heaping tablespoons of finely grated block Parmesan onto parchment, flatten them slightly and bake at 400°F (200°C) for 5 to 6 minutes, until lacy and golden; they crisp as they cool. A tablespoon of hard Parmesan carries about 0.2 gram of carbohydrate in USDA's data. For the air fryer version and its timing, see air fryer cheese crisps.

Chaffles

Chaffles are waffles made from egg and cheese. Beat 1 large egg with 1/2 cup of shredded low-moisture mozzarella, spoon half into a preheated mini waffle iron and cook for 3 to 4 minutes, until browned and crisp, then repeat. A tablespoon of almond flour in the batter makes them more bread-like. Use a pair as a burger bun or sandwich bread.

Fathead pizza crust

Fathead pizza crust is a dough of melted mozzarella and cream cheese bound with almond flour and egg. Microwave 1 1/2 cups (6 ounces) of shredded whole-milk low-moisture mozzarella with 2 tablespoons (1 ounce) of cream cheese for 1 minute, stir, and heat 30 seconds more until smooth. Stir in 3/4 cup (84 g) of blanched almond flour and 1 egg, knead briefly, and roll between sheets of parchment into a 10-inch round. Prick it with a fork, bake at 425°F (220°C) for 10 to 12 minutes until golden, then add toppings and bake 5 to 7 minutes more.

Grilled halloumi

Grilled halloumi is the keto cheese recipe that barely needs a recipe, because halloumi browns in a hot pan without melting. Cut it into 1/2-inch slices, pat them dry and cook in a lightly oiled skillet over medium-high heat for 2 to 3 minutes a side. Finish with lemon, dried oregano and olive oil. The halloumi guide explains why it holds its shape.

Cauliflower cheese

Cauliflower cheese stands in for mac and cheese, with a sauce built on cream instead of a flour roux. Roast a head of cauliflower, cut into florets, at 425°F (220°C) for 20 to 25 minutes. Warm 1/2 cup of heavy cream until steaming, turn the heat to low and whisk in 4 ounces of shredded sharp cheddar and 2 ounces of Gruyère a handful at a time, without letting it boil. Pour the sauce over the cauliflower and broil for 2 to 3 minutes. More on keeping a sauce smooth is in the guide to cheese sauce that never splits.

Keto cheese recipe mistakes and how to fix them

Keto cheese recipe mistakes start at the store and finish at the stove, and each one has an easy fix.

Using bagged shreds. USDA lists shredded low-moisture part-skim mozzarella at 2.3 grams of carbohydrate per ounce against 1.6 for the same cheese in a block, and the federal standard for grated cheeses, which covers shredded cheese, permits anticaking agents. In a fathead crust the gap adds up: 6 ounces of bagged part-skim shreds carry about 13.7 grams of carbohydrate, while 6 ounces of whole-milk low-moisture mozzarella shredded at home carry 4.2. The block versus pre-shredded comparison covers the rest.

Buying Parmesan already grated. USDA's grated Parmesan has 3.9 grams of carbohydrate per ounce against 0.9 for hard Parmesan. Grate a wedge for crisps and crusts.

Baking on a bare or greased pan. Melted cheese welds itself to metal. Parchment or a silicone mat lets the shells release cleanly; foil sticks, and wax paper isn't made for oven heat.

Salting the filling like regular taco meat. Two cheddar shells already bring about 740 milligrams of sodium by USDA's figures, so add half the salt to the beef, taste, then decide on the rest.

Questions about keto cheese recipes

These questions about keto cheese recipes come up most when people start cooking with cheese instead of flour.

What cheese is best for cheese taco shells?

The best cheese for cheese taco shells is a sharp or medium cheddar shredded from a block, which bakes into a firm, flavorful shell. Colby Jack works too, while low-moisture mozzarella makes a softer, chewier shell.

Why are cheese taco shells chewy?

Cheese taco shells come out chewy when they are underbaked or spread too thick. Bake until the edges are deep golden, spread the cheese in an even layer, and let the shells cool completely, because they firm up as the fat sets.

What do you fill cheese taco shells with?

Fill cheese taco shells with seasoned ground beef, shredded chicken, carnitas or grilled shrimp, then top them with lettuce, sour cream, avocado and a salsa with no added sugar.

Can you make keto bread with mozzarella cheese?

You can make keto bread with mozzarella cheese: fathead dough binds it with almond flour and egg, and chaffles need only the cheese and an egg.

How do you store cheese taco shells?

Store cheese taco shells airtight in the refrigerator once they have cooled, and re-crisp them in a 350°F (175°C) oven for 2 to 3 minutes before filling. Refrigerate leftover filling within 2 hours, or 1 hour above 90°F, and reheat it to 165°F (74°C), as the FDA advises.

Your first keto cheese recipe

Make the taco shells your first keto cheese recipe. Buy a 1-pound block of sharp cheddar and a pound of ground beef, shred the cheese while the oven heats, and bake a single test shell before the full batch to learn your oven's timing. After that, the crisps, chaffles and crust come easily. For how much cheese fits a keto day, and why full-fat cheese beats low-fat on keto, see how cheese fits a keto diet.