No shells. No flour. Just crispy cheese cups filled with seasoned ground beef and your favorite taco toppings. These low-carb taco cups are keto-friendly, gluten-free, and packed with flavor.

Yield

Makes 12 taco cups

Prep Time

Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes

Ingredients

For the Cheese Cups

3 cups (340 g) shredded cheddar cheese (or a cheddar-Monterey Jack blend)

For the Beef Filling

1 lb (450 g) ground beef (80/20 or 85/15)
1 tbsp olive oil (optional)
1 tsp chili powder
1 tsp paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp cumin
½ tsp salt
¼ tsp black pepper
2 tbsp water

Optional Toppings

Shredded lettuce
Diced tomatoes
Sliced jalapeños
Sour cream
Avocado slices
Fresh cilantro
Shredded cheese

Instructions

Step 1: Make the Cheese Cups

Preheat oven to 375°F (190°C).
Line a baking sheet with parchment paper.
Place 12 small mounds of shredded cheese on the sheet, spacing them apart.
Flatten each mound into a circle about 3 inches (7–8 cm) wide.
Bake for 5–7 minutes, until melted and golden around the edges.
Allow to cool for about 1 minute.
Carefully drape each cheese circle over the bottom of an upside-down muffin tin or press into a muffin tin cavity to create a cup shape.
Let cool completely until crisp.

Step 2: Prepare the Beef Filling

Brown the ground beef in a skillet over medium heat.
Drain excess grease if desired.
Add chili powder, paprika, garlic powder, onion powder, cumin, salt, pepper, and water.
Stir and simmer for 2–3 minutes until well combined.

Step 3: Assemble

Fill each cheese cup with seasoned beef.
Add desired toppings.
Serve immediately while cups remain crisp.

Nutrition Information

Per Taco Cup (1 of 12, without optional toppings)

Approximate values:

Calories: 145
Protein: 10 g
Fat: 11 g
Total Carbohydrates: 0.8 g
Fiber: 0 g
Net Carbs: 0.8 g
Sugar: 0.2 g

Nutrition varies based on cheese brand, beef fat percentage, and toppings used.

Allergen Information

Contains:

Milk (cheese)
May contain traces of additives depending on cheese brand

Free From:

Wheat
Gluten
Soy (if using pure seasonings)
Eggs
Tree nuts
Peanuts

Nut Information

This recipe does not contain peanuts or tree nuts. However:

Always check shredded cheese labels for cross-contamination warnings if serving someone with severe nut allergies.
Verify spice blends are produced in nut-free facilities when necessary.

Storage

Refrigerator

Store assembled cups for up to 2 days.
For best texture, store cheese cups and filling separately.

Freezer

Freeze cooked beef filling for up to 3 months.
Cheese cups are best made fresh.

Reheating

Warm beef filling in a skillet or microwave.
Fill cups just before serving.

Q & A

Q: Are these truly zero carb?

A: Cheese naturally contains small amounts of carbohydrates, so they’re technically very low carb rather than completely zero carb.

Q: Can I use ground turkey instead of beef?

A: Yes. Ground turkey, chicken, or pork work well.

Q: Why did my cheese cups turn soft?

A: They may not have cooled completely. Let them cool fully before filling.

Q: Can I make them ahead of time?

A: Yes. Prepare the cheese cups and beef separately, then assemble right before serving.

Q: What is the best cheese for taco cups?

A: Cheddar creates the crispiest cups. Parmesan makes an even crispier shell but has a stronger flavor.

Q: Are these keto-friendly?

A: Yes. With less than 1 gram of net carbs per cup, they’re suitable for most ketogenic diets.

Q: Can I make them spicy?

A: Absolutely. Add cayenne pepper, hot sauce, diced jalapeños, or spicy taco seasoning.

Q: Can I use pre-shredded cheese?

A: Yes, though freshly shredded cheese often melts more evenly and creates a crispier cup.

Social Media Caption

I don’t eat tacos anymore…

Now I make Zero Carb Taco Cups instead! Crispy cheese cups loaded with juicy seasoned beef and all my favorite toppings. No shells. No flour. No guilt.

Drop a “YUM” below and I’ll send you the recipe!