Home Appetizer Easy Keto Taco Cups

Easy Keto Taco Cups


These easy Keto Taco Cups are made with low carb fat head dough, seasoned taco meat and cheddar cheese! Each cup is less than 2 net carbs and loaded with taco flavor!

I’ve got an easy, cheesy recipe for you today. These Keto Taco Cups are perfect for a quick dinner or appetizers for a party! You can make them in standard muffin tins like I did or make little bite size appetizers by using mini muffin tins! Either way, you will love this simple recipe.

What are Keto Taco Cups?

When I was a kid my mom would make recipes where you pushed biscuit or pizza dough into the bottom of muffin tins and then fill them with all sorts of good stuff. This is a low-carb, gluten free spin on the same idea.

How Do I Make Taco Cups?

This recipe begins by making a batch of fat head dough. It is the same base recipe I use for these Keto Cinnamon Rolls and Keto Sausage Cream Cheese Rolls. I love how versatile it is.

This dough is formed by combining melted mozzarella and cream cheese with almond flour and ground flaxseed until a soft dough forms. If you are new to keto don’t worry, I have a video to show you exactly how to do it. 

Once the dough is rolled out I use a mason jar lid to cut out circles to press into the muffin tin to form a crust. Then I add seasoned taco meat (here’s a great taco seasoning recipe) and shredded cheddar to each cup and bake until the crust is golden and the cheese is bubbly. You can top them with tomatoes, avocado, and green onions if you like!

How many Taco Cups does this make?

This recipe makes 12 very full taco cups that come to 1.9 net carbs each. However, this is a very easy to stretch a big further if you are cooking for a crowd or if you are doing meal prep. By pressing your dough a little thinner and filling your cups 3/4 full of taco meat instead of to the brim you can get 16 (or more) from this recipe. If you make 16 taco cups they come to 1.4 net carbs each. 

What should I serve with Taco Cups?

Taco cups are perfect as an entrée with a salad, some avocado bacon dip, and a blueberry lemon cheesecake bar for dessert! You could also have a fun appetizer dinner night and fill the table with other delicious dishes like these crispy zucchini fries, easy mozzarella sticks, and these picky-eater-approved ham and cheese rolls.

These Taco Cups have been great for make-ahead meal prepping, but you could also try these Cheesy Keto Taco Bites instead for easier packing. They’re super easy to reheat and can be paired with salsa or guacamole or an assortment of veggies and fruits for a healthy, low-carb, flavor-packed meal!

How do I reheat Taco Cups?

If you don’t finish these in one sitting, these are still great as leftovers! It’s best to store these in an air-tight container in the fridge. When ready to eat, heat in the microwave in 30-second intervals until warm throughout.

Easy Keto Taco Cups

Prep Time:
10 minutes
Cook Time:
33 seconds
Total Time:
10 minutes 33 seconds

These easy Keto Taco Cups are made with low carb fat head dough, seasoned taco meat and cheddar cheese! Each cup is less than 2 net carbs and loaded with taco flavor!


  • For the crust:
  • 2 cups shredded mozzarealla cheese
  • 2 ounces cream cheese
  • 3/4 cup almond flour
  • 2 tablespoons ground flax meal
  • For the filling and topping:
  • 1 pound cooked seasoned taco meat
  • 1/2 cup shredded cheddar cheese


    Preheat oven to 400
    For the Rolls:
    In a microwave proof mixing bowl combine the shredded mozzarella cheese and cream cheese. Heat in 30 second increments, stirring in between until completely melted. Add the almond flour and ground flax meal.
    Mix the dough well until you have a soft ball
    Between two silicone baking mats or parchment paper roll the dough into a rectangle roughly 12×9.

    Using a biscuit cutter or the top of a mason jar cup 12 circles and press them lightly into a silicone or greased muffin tin.

    Spoon the cooked taco meat into each cup and top with shredded cheddar cheese.

    *Bake 15-18 minutes (see note below)


**Silicone muffin pan cooking time is 15-18 minutes

**Metal muffin pans cook faster and the cooking time is 12-15 minutes.

Nutrition Information:

Serving Size: 1 cup

Amount Per Serving:

Calories: 173Total Fat: 7.6gCholesterol: 40.1mgSodium: 241.5mgCarbohydrates: 2.8gNet Carbohydrates: 1.9gFiber: 0.9gSugar: .8gProtein: 17.9g

Other Easy Keto Recipes

If you are new to Keto try my favorite Sausage Egg and Cheese Bites, they contain less than one net carb per bite and they are perfect for meal prep! One of my favorite easy low carb dinners is this One Pan Cabbage Casserole. It is so easy, cheesy and delicious and it has less than 9 net carbs per serving. Some other favorites, Keto Chocolate Cookies, Pimento Cheese and Bacon Stuffed Peppers and Sausage and Cream Cheese Pinwheels! 

Keto Peanut Butter Fudge

Keto Taco Zoodle Casserole

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