HOW TO MAKE KETO BEEF TACO – WITH COCONUT & ALMOND FLOUR OPTIONS, EGGLESS & DAIRY FREE !


This recipe is adapted from my keto wrap recipies using coconut flour, almond flour, flaxseed and they are all eggless and dairy free with just a few ingredients. The videos were published here about one and a half years ago and the coconut wrap video is the most popular. In case you missed it, here are the links ;

https://youtu.be/y54BoRnPGSY
https://youtu.be/oDwOBH51Q0s
https://youtu.be/JNOUuRybkb0

I have only tweaked the recipe slightly and they turned out well for these keto beef tacos. Of course, these are soft shells and I found that the almond version is firmer while the coconut version is softer but way lower in net carbs. Even though I love this beef fillings but you can actually choose any fillings you prefer.

The recipe can be viewed and printed at this link;

https://docs.google.com/document/d/1vHzCsICpknrp9RWFHhhf6lQ2Uyebfvxh4U5CJ5c314I/edit?usp=sharing

NUTRITION INFO
COCONUT FLOUR VERSION
[ Total Servings = 7 ]
Per serving ;
Total Carb = 1.9 g
Dietary Fiber = 1.4 g
Net Carb = 0.5 g
Calories = 25
Total Fat = 2.1 g
Protein = 0.2 g

ALMOND FLOUR VERSION
[ Total Servings = 6 ]
Per serving ;
Total Carb = 5.7 g
Dietary Fiber = 3.8 g
Net Carb = 1.9 g
Calories = 107
Total Fat = 8.6 g
Protein = 2.9 g

BEEF FILLINGS
[ Total Servings = 7 ]
Per serving ;
Total Carb = 2.7 g
Dietary Fiber = 0.4 g
Net Carb = 2.3 g
Calories = 102
Total Fat = 7.2 g
Protein = 6.8 g

INGREDIENTS
COCONUT FLOUR VERSION
Coconut flour = 60 g / 1/2 cup
Psyllium Husks (ground until half its original volume) = 9 g / 1 tbsp
(Note: If using pre ground psyllium powder, you can try with 1 tsp first. If the dough is too soft and wet then gradually add a little bit more)
Salt = 1/2 to 1 tsp
Coconut or olive oil = 15 ml / 1 tbsp
Hot or boiling water = 240 ml / 1 cup

INGREDIENTS
ALMOND FLOUR VERSION
Almond flour = 120 g / 1 cup
Psyllium Husks (ground until half its original volume) = 18 g / 2 tbsp
(Note: If using pre ground psyllium powder, you can try with 1 tsp first. If the dough is too soft and wet then gradually add a little bit more)
Salt = 1/2 to 1 tsp
Coconut or olive oil = 15 ml / 1 tbsp
Hot or boiling water = 120 ml / 1/2 cup

BEEF FILLINGS
Ground beef = 300 g
Yellow Onion = 1 small
Coconut or olive oil = 6 tbsp
Bell peppers (cubed) = 140 g
Tomato sauce (unsweetened) = 4 tbsp
Taco seasoning = 3 tsp
Salt = 1 to 2 tsp
Sweetener = 2 tbsp (optional)

Topping = Some grated cheese (in the video I used a mix of strong cheddar cheese and mozzarella cheese
Garnishing = Chopped parsley or spring onions

Note
This recipe is sufficient for both versions of taco shells. If you are making one version or batch, you can reduce the recipe by half.

TACO SEASONING
Chili powder = 1 tbsp
Garlic powder = 1/2 tsp
Onion powder = 1/2 tsp
Red pepper flakes = 1/2 tsp
Dried oregano = 1/2 tsp
Paprika powder = 1/2 tsp
Ground cumin = 1 1/2 tsp
Salt = 1 tsp
Black pepper = 1 tsp

Note:
1. Mix all ingredients together and store in an airtight container.
2. This recipe yields 4 tbsp of taco seasoning.

DIRECTIONS
BEEF FILLINGS
1. Stir fry the onions with the coconut or olive oil for a while.
2. Add the ground beef and cook for a while.
3. Add the tomato sauce, seasonings and cook until well combined.
4. Lastly, add the bell peppers.
5. Taste and adjust seasonings accordingly.
6. As an option, coconut flour can be added to thicken the sauce.
7. Set aside the fillings while you make the shells.

SOFT TACO SHELLS
1. In a bowl, mix together the flour, psyllium husk and salt until well combined
2. Add the oil and hot water and mix until a dough is formed.
3. Knead the dough for a while. If the dough is too hot, wear a glove or let it cool for a while.
4. Shape into a ball.
5. Divide the dough into 45 to 50 g balls
6. Roll each dough between 2 parchment papers. Roll into a round shape to fit the size of your cutter.
7. Cut the dough and transfer onto a small parchment paper and set aside. The cutter I used in the video is 5 3/4 inch in diameter and yields 7 pieces for coconut version and 6 pieces for the almond version. But you can actually use any cutter between 4 1/2 to 6 inch in diameter. I tried 4 1/2 inch and it was quite a good small sized shell.
8. Grease a non-stick pan and cook the shells over medium low heat until browned.
9. Transfer to a plate. You use taco holders which are more convenient.
10. Fill the shells with beef filling then top with any grated cheese and garnish with chopped parsley.
11. The cooked shells can be refrigerated up to a few days and frozen for months. Just reheat on a pan over the stove.

First track of music : Kitty Jazz
Second track of music : Cuban Island
Music credit to : Ultimate Tracks
YouTube link ;
https://www.youtube.com/channel/UCojURolM_4O5DNO-mB9r6TQ

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