Before jumping to the recipe, don't miss the HELPFUL RECIPE TIPS in the post! I hope you'll find them useful and will love this fantastic recipe.
(3 net carbs per breakfast taco)
Tacos are by far my favorite food and going Keto hasn't changed that. When I discovered that you could make Keto friendly taco shells with cheddar cheese I had to try it right away. In fact this was the first Keto recipe that I made.
I was amazed that this worked and even more astounded that this delicious little treat could help me with my weight loss goals.
If you are a breakfast eater on the Keto Diet, finding low carb breakfast foods that are both quick and satisfying can be a challenge.
If you are short on time you might like this Keto Breakfast Cereal, but if you want something a little more savory then these Keto Tacos are the ticket.
This one isn't super fast but there are a couple of ways to prepare for a weekday morning if you do want something fast.
These cheese shells don't keep well...don't make them ahead of time. They are best when they are hot off of the skillet.
But you can make seasoned scrambled eggs and sausage patties ahead of time. They will keep and reheat well for a few days in the fridge. This saves cooking time and cleanup on a busy weekday.
Fry on high heat for the crispiest shells...I find a cast iron pan is the way to go.
If breakfast burritos are more your speed than make the shell bigger but remember to keep track of how much cheese you used for counting calories and macros.
If you substitute cheddar for another cheese just make sure there is enough oil in it to keep it from sticking to the pan.
Not all hot sauces are Keto approved. Make sure you check the label for added sugar.
Let's get to it...
Keto Cheese Shell Egg Tacos
- 2 eggs
- ¾ cup cheddar cheese shredded
- 1 tbls coconut oil
- 2 tbls sriracha salsa
- Preheat a frying pan on medium high heat. I use a well seasoned iron frying pan, but any quality pan should work.
- Divide the shredded cheese into 2 equal parts.
- When the pan is hot place the cheese in the pan in 2 circles about the size of a taco shell. The cheese will spread a little, but not as much as you would think. You may want to grease the pan before placing the cheese but there should be enough oil in the cheese that it will not stick.
- When the cheese is melted, flip it and allow to get slightly crispy so that it remains flexible.
- When the cheese shells are done on both sides, remove from the pan and place on a plate.
- Add the coconut oil to the pan and cook the eggs. I like over easy, but this is you breakfast.
- When the eggs are done as you like them, put the eggs on the cheese shells and top with the salsa.
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These Keto Taco Shells aren't just for breakfast...
They can be used for any kind of tacos. We make a lot of tacos and these are excellent with beef chicken and pork carnitas. Although, by dinner time I am usually ready for more greens so I use a lettuce leaf to hold my taco together.
Cheese is an integral part of the Keto diet. Just make sure you are getting enough greens.
The problem with the Keto Diet becoming so popular is there are a lot of people spouting bad advice. When Thom and I learning about Ketosis that was taking over the weight loss world there were a lot of people making this diet seem like the bacon and cheese diet.
While it's true that you can eat cheap meat and dirty fats to lose weight...it doeskin mean that its healthy. I know it's hard to believe but skinny doesn't equal healthy. We've all heard of skinny fat.
Building muscle is more of an indicator of health than being thin. The Keto Diet can help you build muscles if you are getting the right amount of protein with the healthy fats. The fat from cheese is healthy as long as it isn't overdone.
A little bacon won't hurt you but it's important to remember that the fat in bacon is considered a "dirty fat" and should be consumed less often to avoid the toxicity you are trying to get rid of by losing weight.
Where do the toxins in meat come from?
Animals including you and I store toxins in our fat. Yes, some are filtered through the liver but wit the overwhelming amounts of pesticides in our foods and the foods that are fed to the animals we consume...our livers just can't keep up. So our bodies (both humans and animals meant for consumption) store toxins in fat to protect us from the nasty chemicals entering the blood stream all at once.
Try to consume only organic, grass fed meats butters and cheeses. I know, I know, they are expensive.
I have been keeping a close eye on grocery prices for years. This year alone grocery prices have increased from 21-23 percent. The pain is real and I understand it.
We don't ALWAYS buy organic either.. But I do keep an eye out for sales and try to use high fat/cheaper meat cuts as a flavoring or complement to veggie rich meals.
It's important to remember that there is a "wrong" way to do the Keto Diet. And, it's my mission to keep informing as many people as I can about the right way go go about getting healthy...not just thin.
Yes, there are some "unhealthy" foods listed on the Keto Shopping List that I don't agree with. They are technically Keto so they made the list and I am not going to censor them because I think it's important for everyone to have choices that align with their budget, geographical area and beliefs.
Everyone has to make their own choices but it's my hope that eventually the Keto Diet will be seen as a doorway to health...not just a skinny ass.
Why did you start the Keto Diet? Was it just to lose weight or do you have specific health goals like lowering your blood pressure, building muscle or living longer too?
I would love to hear from you if you get the chance to leave me a comment.