These are keto-style taco cups made using cheese as the shell instead of tortillas. They are high in protein, very low in carbohydrates, and suitable for fat loss or muscle-building diets.
Ingredients (Makes 6 cups)
Cheese Cups (Shell)
- 1 cup shredded mozzarella
- 1 cup shredded cheddar
- 1 tablespoon grated parmesan (optional, for extra crispness)
Protein Filling
- 250 g (about 1/2 lb) lean ground beef or chicken
- 1 tablespoon olive oil or butter
- 1 to 2 teaspoons taco seasoning (ensure it is sugar-free)
- Salt and black pepper to taste
- 1 clove garlic, minced (optional)
Optional Protein Add-on
- 2 eggs (scrambled or mixed into filling)
Low-Carb Toppings
- Sugar-free salsa
- Sour cream or plain Greek yogurt
- Shredded lettuce
- Avocado slices
- Jalapeños
- Extra shredded cheese
Instructions
1. Prepare the cheese cups
- Preheat oven to 180°C (350°F).
- Lightly grease or line a muffin tray.
- Mix mozzarella and cheddar cheese together.
- Place 2 to 3 tablespoons of cheese into each muffin cup, forming a small circle.
Bake for 5 to 7 minutes until the edges melt and turn golden brown.
2. Shape the cups
- Remove the tray from the oven carefully.
- Let the cheese cool for about 30 to 60 seconds so it becomes pliable but not fully hard.
- Press each melted cheese circle into a cup shape using a spoon, small glass, or muffin tin mold.
Allow them to set for 5 to 10 minutes until firm.
3. Cook the filling
- Heat oil or butter in a pan over medium heat.
- Add ground beef or chicken and cook until browned.
- Add taco seasoning, salt, pepper, and garlic if using.
- Stir well and cook until most moisture evaporates. This helps keep the cups crisp.
4. Assemble the taco cups
- Spoon the cooked meat into each cheese cup.
- Add optional scrambled eggs if using.
- Top with salsa, cheese, or other low-carb toppings.
5. Final bake (optional)
Bake the filled cups for 3 to 5 minutes to melt toppings and make them extra crispy.
Protein Estimate (per cup, approximate)
- Cheese shell: 10–12 g protein
- Meat filling: 12–15 g protein
Total: 22–30 g protein per cup
Tips for Best Results
- Drain cooked meat well to avoid soggy cups
- Do not overfill the cups
- Use full-fat cheese for structure and crispness
- Serve immediately for best texture
Variations
- Chicken taco cups with buffalo seasoning
- Bacon and egg breakfast cups
- Cheeseburger-style cups with pickles (low-carb)
- Spicy jalapeño beef cups
