High-Protein Zero-Carb Taco Cups
These taco cups are crispy, cheesy, high in protein, and nearly zero-carb. They’re made without tortillas, making them ideal for low-carb, keto, and carnivore-style eating.
Servings
12 taco cups
Estimated Nutrition (per taco cup)
- Calories: ~115
- Protein: ~10g
- Carbs: ~0–1g
- Fat: ~8g
Ingredients
Taco Shell Cups
- 2 cups shredded cheddar cheese
Filling
- 1 lb ground beef or ground chicken
- 1 tablespoon butter or beef tallow
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Optional Toppings
- sour cream
- shredded lettuce
- diced tomatoes
- jalapeños
- avocado
- salsa
- extra cheese
Equipment
- Muffin tin
- Skillet
- Parchment paper
Instructions
Step 1 — Preheat Oven
Preheat oven to 375°F (190°C).
Lightly grease muffin tin.
Step 2 — Make Cheese Cups
Place small piles of shredded cheese onto parchment-lined baking tray.
Use about:
- 2 tablespoons cheese per pile
Flatten slightly into circles.
Bake 5–7 minutes until melted and bubbling.
Do not let them burn.
Step 3 — Shape Cups
Cool 30–60 seconds until flexible.
Carefully press cheese rounds into muffin tin cups to form taco shells.
Allow to cool completely until crisp.
Step 4 — Cook Filling
Heat butter or tallow in skillet.
Add ground meat.
Cook until browned.
Drain excess grease if needed.
Add:
- garlic powder
- onion powder
- paprika
- cumin
- salt
- pepper
Cook 2 more minutes.
Step 5 — Fill Taco Cups
Spoon meat mixture into cheese cups.
Top with:
- sour cream
- lettuce
- tomatoes
- jalapeños
- avocado
Step 6 — Serve
Serve immediately while shells stay crispy.
Storage
Refrigerator
- Meat filling keeps 4 days
- Cheese cups keep 2 days in airtight container
Reheating
Reheat meat separately.
Do not microwave assembled cups too long or shells soften.
Variations
Carnivore Version
Use:
- beef
- cheese
- sour cream only
Skip vegetables and spices if desired.
Buffalo Chicken Taco Cups
Use:
- shredded chicken
- buffalo sauce
Bacon Cheeseburger Cups
Add:
- bacon
- pickles
- burger sauce
