Healthy Zucchini Soft “Taco” Tortilla Shells

This popular zucchini tortillas recipe is one of our most popular recipes on our site, originally published in July 2015. Healthy Zucchini Tortillas Recipe or Zucchini Soft Taco Shells Recipe | @whiteonriceHealthy Zucchini Tortillas Recipe or Zucchini Soft Taco Shells Recipe | @whiteonriceLast year in 2014 it started with this crazy zucchini tortilla inspiration because we couldn’t hardly find any reference to zucchini tortillas online. So we said “let’s make healthy zucchini taco tortilla shells!” Why not? Everyone was making pizza crusts with cauliflower so why not use up all this leftover zucchini? As odd as it many have sounded it actually has become one of our favorite year round recipes and can’t believe we’re finally sharing it almost a year later. We should have shared it right away when we made it last year, but our busy commercial photography lives got in the way.

When we drowning in zucchini recipes for our future magazine project, we had these zucchini soft taco tortilla shells on the top of our list. We invited 5 of our neighbors over for taste testing on the majority of our magazine recipes and these zucchini taco shells or healthy zucchini tortillas had some of the most enthusiastic responses. Maybe it was unique and something they had ever seen or tasted before. Or maybe it was healthy. What ever it was, it was always mentioned as the memorable and delicious tasting zucchini recipe they’ve ever had.

Think beyond the taco tortilla shell and these zucchini tortillas are also a great snack. We just made these again tonight and snacked on the shells alongside a martini and whiskey sour. That alone is a great pairing, you should try it with your favorite beer or cocktail!  More taco recipes using these zucchini tortillas coming to the blog soon!

-Diane and Todd

Here’s a quick video showing us making the zucchini tortillas:

Healthy Zucchini Tortillas Recipe or Zucchini Soft Taco Shells Recipe | @whiteonrice

Here’s our current–>  Zucchini Recipe Collection and Zucchini Noodle Recipes 
Healthy Zucchini Tortillas Recipe or Zucchini Soft Taco Shells Recipe | @whiteonrice

4 from 2 votes
Healthy Zucchini Soft "Taco" Shells
Total Time
45 mins

Enjoy these shells as a snack or a wrap, so think beyond the taco. Don't bake them too long, or they'll dry out and be difficult to peel off. To help from sticking, you can lightly spray the parchment paper with oil. But you'll end up with a less crispy shell. 
Squeezing out as much excess water in the grated zucchini will make the taco shells a little more “firm”. One method is to microwave the zucchini till moisture releases, then squeezing out the water. Or lightly sautéing the zucchini for a few minutes, then squeezing out the water. Just be careful to not cook the zucchini too much or use too much oil, or else you’ll get mush.

Servings: 8 - 5-inch Shells
Calories: 60 kcal
  • 4 cups zucchini (950ml) , coarsely grated
  • 1 large egg
  • 1/2 cup grated parmesan cheese (120ml)
  • 1/4 cup bread crumbs (60ml)
  • 1/2 teaspoon freshly grated black pepper
  • 1/4 teaspoon kosher salt or sea salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground cumin
  1. Pre-heat oven to 450° F.

  2. Remove as much moisture as you can from the zucchini. Add zucchini to large bowl and mix in remainder of the taco shell ingredients (egg, parmesan cheese, bread crumbs, black pepper, salt, garlic powder, and cumin).
  3. Cover baking sheets with parchment paper or oven proof baking mat. Scoop about ¼ cup of mixture and press down on baking pan into a thin circle, about 5” wide. Repeat for remainder of mixture.
  4. Bake shells for about 25 minutes, or until the shells look “crisp’ and brown around the edges. We like to bake the shells a little longer for a more charred texture and flavor. Just be careful to not bake too long or else the shells dry out and are hard to peel off.
  5. After zucchini soft taco shells are cool, gently peel them off the parchment paper.
{ 122 comments… read them below or add one }
  1. Barbara Dewoody

    Made these today.(substitued flax meal for bread crumbs. Used on chicken tacos with homemade salsa verde. Wow!! What a hit!!

    1. Todd & Diane

      Hi Barbara, we’re thrilled that you enjoyed these! And love homemade salsa verde!

  2. Marsha Michael

    I made these for the second time today, they were delish the first time…. my ongoing confusion is to measure the zucchini before or after squeezing the water out? Also, this is a wonderful thing for gardeners, saves having to anonymously leave zucchini on neighbors’ doorsteps! I grate, squeeze dry and freeze so they’re ready go for wraps, adding to sauces, etc.

    1. Todd & Diane

      Hi Marsha, glad you are enjoying the recipe the 2nd time around. Our measurement for the zucchini is before we squeeze out the water. And yes, it’s a great recipe for anyone who has an excess of zucchini!

  3. Abby

    Just made these and they came out great! I put the zucchini in a mesh colander and put another bowl inside it and pressed the heck out of it. Then I let it sit in the colander for about an hour before I mixed it with the other ingredients. My math is bad and somehow ended up with 7 instead of 8 but they cooked in 25 minutes and didn’t stick to the parchment paper at all. Will definitely make them again!

  4. Ubiquitous

    I made these today and they were delicious, I think I will try flax seed next time as I didn’t put bread crumbs in it (in ketosis right now). Going to make again next week with fish tacos. Thanks for the recipe, it will be in my arsenal as I continue down my journey to be more healthy.


  5. Nadine

    Used a potato ricer to get the liquid out….worked beautifully! Thanks for this great recipe, so many options.

  6. Meme

    I had to make a few substitutions. I only had 3 cups of grated zucchini so I grated a yellow squash and added it in too. The little grocery store that I went to did not have fresh parmesan so I used 1/2 grated monterey jack and 1/2 cup dry parmesan/romano blend. I also did not have plain bread crumbs and used Italian. They were delicious the only thing I will do different next time is to not add the salt since the parmesan supplies enough, and I might try making a batch without the bread crumbs. I don’t know if using the Monterey Jack made the difference but mine did not stick at all the parchment paper. I was able to pick them up without peeling the paper away.

  7. Jim M

    Just made these and they were easy and worked perfectly as soft taco shells. I thought they were better than cauliflower.

  8. Ivy Valory

    So excited about this recipe! I squeezed the zucchini really dry. For some reason, I didn’t have parm, but I used a little Mexican cheese blend with cotijo instead. I was worried about them sticking so I put in a couple teaspoons of olive oil, but with the extra cheese it wasn’t necessary. Next time I’m going to try a little almond flour instead of the bread crumbs. I also left out the garlic and cumin powder and used a little of that Costco salt substitute and some Lawry’s. These are really good and hold up well for tacos.

  9. Lisa

    Has anyone stored these after making them??

  10. Sharon

    Have you ever tried to freezer these taco shells. They are so yummy and wondered if this was an option.

  11. Violet

    What can I use instead of breadcrumbs? I do not eat grains. Thank you.

    1. sydneyinthecitysite

      Panko makes Gluten Free! I don’t know if that is your concern or if you don’t eat any grain at all! But if it’s a gluten issue, these work great

  12. Fiona Mae Reyes

    Instead of baking this, can I use a tortilla press or maker?

  13. Neela sheth

    Has anyone tried this with flax seed instead of eggs?

  14. mary

    I just made these, they are so good! Did not have any breadcrumbs on hand so I ground up some oats and it worked perfectly. This will be a definite repeat in the future – thanks.

  15. Ema Fox

    You have so many recipes with Zucchini 🙂 I will try them 🙂

  16. Kathrynn H.

    For those of us on low carb diets, will this recipe work if we omit the bread crumbs?

    1. Mary Thompson

      I replaced the bread crumbs with 1/4 c of what ever kind of cheese I wanted, I have used mozzarella and I have used hot pepper jack, both work fabulously!!! I love these and I use them like bread!!! LLLLLOOOOVVVVVVEEEEEEEEEEEE!!!!!!! <3<3

  17. Shelby

    I love this idea!! We are dairy free what could we do instead of the Parmesan??

  18. Kendall

    Yey, finally healthy taco recipe! 🙂

  19. Jhiga

    Well! So much discussion about substituting flours and cheeses. What about subbing for the main ingredient? Instead of zucchini, what about other veggies? Sweet potato? Kale? I imagine anything that could go in a quiche might work. After all, hat is what these look like: little flat toasty quiches!

  20. Pam

    I would love to see the nutritional information on these!

    1. bmartin

      go to and plug in the recipe…they break it down totally…awesome site

  21. Noémie

    Do you think I can subistitute parmasan? Maybe I could do this with old cheddar cheese?

    1. Todd & Diane

      We’ve never used old cheddar cheese and not sure how it would bake. If you try it, let us know how it goes! Thank you.

  22. Tamra

    I made these with some crushed gluten free corn cereal instead of the bread crumbs and grated Mexican mix cheese. Delicious! I made them a little smaller too. Enjoyed the different options for seasoning like my taco seasoning and paprika. They baked up so nice. Thank you!

  23. Mary

    It’s great idea, however sounds like a lot of work. I frequently use lettuce shells as a taco shell when eating low-carb.

  24. sheri

    Hello! I love this. I have cut out sugar and starch. I am going to try this in enchiladas or like crepes! What a great idea. I love inventive cooks!!!!

  25. Anne Lemieux

    Aloha All:

    I created the Tortillas with the following recipe changes ***

    As they were freshly made and I had several clients that day….they all had one, just as a snack…by that evening I had several requests for the recipe. SOOO GOOD!!! One of my clients asked if I would adopt them…LOL…and invited me to their home for dinner next time I am in town.

    Blessings, Anne

    4 cups (950ml) zucchini, coarsely grated *** I used the KitchenAid Spiralizer and cut noodles
    1 large egg
    1/2 cup (120ml) grated parmesan cheese *** I used 3/4 cup grated Parmesan Cheese
    1/4 cup (60ml) bread crumbs *** I used brewers yeast
    1/2 teaspoon freshly grated black pepper
    1/4 teaspoon kosher or sea salt
    1/4 teaspoon garlic powder
    1/4 teaspoon ground cumin *** I used 1/2 teaspoon

  26. terry

    HI since I can’t eat things like wheat, corn or white flour or rice or high in arginine or that basically digest into sugar. But i can eat things high in lysine do you know what I can substitute the flour or bread crumbs with? Thanks

    1. Kelley

      I used ground flax seed with great results!

      1. Mary

        how much flax seed

  27. Jenifer Bills-Green

    Made these today they were amazing! Thank you for your creativity!

  28. Diane

    These were amazing!!! First time I made them I had a problem peeling them off the parchment so this time I used non-stick aluminum and it worked perfectly.

  29. Kris

    I seemed to follow the recipe, but managed to smoke up the entire apartment and set off the fire alarms. Any idea what I did wrong?

    1. Sue Stott

      did you use wax paper instead of parchment? Daughter did that & got a smokey kitchen

  30. Andrea Golombeck

    These are ridiculously good! Great idea for zucchini

  31. YH

    Has anyone tried using a juicer to extract all the moisture?

  32. Katelyn

    Is there a way to make these gluten and dairy free?

    1. Eno

      Substitute the bread crumbs with Katz’s gluten free bread crumbs!!

  33. Erica Poteet

    is there something I can replace the bread and cheese? IM having to go gluten free and dairy free and its been hard to find stuff I can eat with both

  34. Helen Hubert

    I made these last night -they turned out great. Even my hubby who is a staunch zucchini-hater liked them.

  35. Susanna

    How long will these last if you want to make a bunch ahead for a meal? Would you put them in fridge and then reheat? Or leave them out at room temp? Thanks!

    1. Amber

      I made a batch yesterday and placed them in the fridge, with parchment paper between each tortilla. I reheated them in the microwave for about 15 seconds and they were great!

      *I would not leave them at room temp with eggs and cheese in it 😉

    2. Todd & Diane

      Hi Susanna, we’ve eaten them right away and haven’t stored them yet. Hopefully a reader who has stored the will give us some feedback. thanks!

  36. Leonor

    If you are intolerant to anything. Don’t do it. It is disgusting reading comments asking for substitutes for almost most of the ingredients! a Zuchinni Tortilla without Zuchinni!

  37. Krystal F

    This recipe is perfect!!!! Just cut out the breadcrumbs and served it with a side of Mexican riced cauliflower. Great keto/low carb meal. Everyone in my house was impressed.

    1. LeighS

      Thank you for your comment! My first thought in reading the recipe was, I wonder if I could use a touch of arrowroot powder instead of breadcrumbs. I can just eliminate the crumbs altogether. This looks very promising!

  38. Leo Sigh

    We have something similar to these here in Thailand, although they make them thicker – sort of in between a soft taco shell and an omelette. They are delicious and are great paired with so many different things. I sometimes eat mine with a bowl of rice, some potatoes in massaman curry and the zucchini omelette/taco thing. So good. Must try to make yours 🙂

  39. Jenna

    I didn’t use breadcrumbs at all, I used 3/4 cup of the cheese instead of 1/2 cup and they turned out perfect. Good for those who are gluten intolerant and/or low carbing. Yum, thanks for the perfect idea!

  40. Whitedove

    i SO NEED a garden, just made these for lunch w fish, oh my STARS, they will be made again and again try different spices but so good,

  41. Melanie @ Melbelles Gluten Free Desserts

    I totally need to make this recipe. My fridge is loaded with Zucchini from my garden. Oh, and I took your food photography course on Creative Live and I loved it! I learned soooo much from it; thanks guys!

  42. Daren

    “Is there anything I can use to substitute the zucchini? I am vegetable intolerant.” Come on people, if you know your diet restrictions you should know your substitutions too. Leave the poor people alone. I understand some people can’t eat wheat and some people can’t eat dairy and some people are vegan. Do your own homework.

  43. Chris Hibbert

    Can’t wait to try this

  44. Debbie

    These are in the oven and smell but even using less than a quarter cup I still only got six. Did I not pack the zucchini down enough?

  45. Pattie Anderson

    Do you have nutritional information on these? Thanks

    1. Todd & Diane

      Sorry, no we don’t.

      1. Naomi

        I plugged the ingredients into my MasterCook recipe software, and obtained the following nutritional information:

        Per Serving (excluding unknown items): 55 Calories; 2g Fat (38.4% calories from fat); 4g Protein; 5g Carbohydrate; 1g Dietary Fiber; 30mg Cholesterol; 192mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

  46. Leah

    Calorie count?

    1. CherylNTX

      I plugged it into My Fitness Pal and it came up with 55 calories apiece if you get 8 out of the recipe! Blows flour or corn tortillas away!! I’m thinking about making bigger ones to use making sandwich wraps.

    2. Todd & Diane

      Not sure, but high on delicious.

  47. Crystal

    Do you have a suggestion to substitute for the egg?thnx

    1. Kristan B

      Hi Crystal, You could use 1 tbsp flax seed meal and 2&1/2 tbsp water to make a “vegan egg”. If you google it you will find more info!

    2. Jan Spinuzzi

      Crystal, I am vegan, so use powdered egg substitute. It has worked the same as eggs in any recipe so far.

      1. Kristan B

        you can also use 1 tbsp flax seed meal and 2&1/2 tbsp water to make a “vegan egg”. Google it and you will find more info

  48. Peggy Johnston

    This looks like a great concept and as a vegan was wondering how the recipe could be tweaked? I can use egg substitutes , whole grain bread crumbs, but I know the melted cheese is critical to the chemistry of why this works….ideas for a functional substitute? Thanks!

    1. Laurie

      I’d add a tablespoon of ground flax seed, or crushed chia seed. They’ll both absorb the moisture from the zucchini and become gelatinous enough to hold everything together. You might even need to add a teaspoon or two of water if they zucchini isn’t juicy enough. 😀

  49. Jackie Marie

    I am wheat free so will try this with another type of flour. Rice flour will not do so maybe almond flour or coconut flour. I will let you know how it turns out when I try it.

    1. sophiaharcourt

      I tried these last night with Alton Brown’s steak recipe: Then topped the meat with homemade pico de gallo and lime juice… amazing!!

    2. sophiaharcourt

      I was wondering the same thing. I also thought about using oatmeal ground up in my blender. I just tried these last night and they were amazing. I hope to hear about your trial of different the different flour used.

    3. Karla Stamps

      I am planning to use gluten free bread crumbs…I toast UDI white bread and make crumbs in my food processor 🙂

    4. Thel

      Please let me know, I am also wheat free and I was thinking the same thing…Sounded great and then I saw the bread crumbs in the recipe.

    5. Sarah

      Garbanzo bean flour would work well

  50. Maria

    I have one question: I’m lactose intolerant. Is there something I could do to replace the parmesan cheese? Like maybe add more bread crumbs?

    1. michelle smith

      Wait! I was told that there was no lactose in cheese, was I misinformed?

      1. gayla
    2. Sacs de Chiffon par Cindy

      I just recently heard you can replace the cheese with brewers yeast. It actually tastes very similar to the flavor cheese adds to recipes. I am making mine right now and did this. Hopefully I’m right! LOL!

  51. Donna

    Can’t wait to try this!! Looking into substitutes for the parmesan and bread crumbs. Saw flax and yeast suggestions. I imagine that rice flour would work, it’s gluten free.

  52. Kathy Ziegenmier

    Can you tell me which of your Pinterest boards this is pinned on? I cannot find it under healthy or zucchini.

    1. Katie

      if you scroll in the upper left corner of any of the picture the pin it comes up or right at the end of the recipe it says pin 😉

  53. Janice Verhoeve

    Omg my husband ate 4. Used traditional hamburger, taco seasoning, cheese, lettuce, tomato, taco sauce. Better than regular taco shells!

    1. Tom ~ Raise Your Garden

      These taco shells are a big newsflash to me! Holy smokes they look good and there’s zucchini in there, wow wife is gonna love this. She’s always trying to get me to eat more veggie to help with my cholesterol.

  54. Mary Frances

    These are absolutely so creative! I have to try them sometime!

  55. Felicia@Ingredient1

    Zucchini is everywhere this summer, we can’t wait to try them as our taco shells! They look delicious, but very delicate — any tips for how to keep them in one piece after cooking?

  56. Kelly j.

    I wonder if you can use frozen grated zucchini? After it is thawed

  57. Sarah

    Is there a non-dairy substitute for the parmeson?

    1. Jan Spinuzzi

      Sarah, health food stores sell non-dairy parmesan in a can. The Daiya cheeses are also wonderful substitutes, & they freeze well!

    2. Todd & Diane

      We haven’t tried any substitutes for the cheese. Maybe someone else out there has and can answer.

      1. Gayle

        My daughter can’t have dairy so she uses goat cheese

      2. Traca

        Try nutritional yeast, available at health food stores. Tastes like parmesan. And at my local store, it’s available in the bulk section.

  58. Laura

    Tried freezing them and if so?

    1. Todd & Diane

      Laura- no we haven’t tried freezing them yet, but hoping a reader does and let us know the outcome!

  59. CaliZona

    This recipe is straight genius! Love it!

  60. cris

    What is the outcome of cooking on a griddle sprayed with nonstick?

  61. Fish Berry

    If you really want remove as much water as possible, you could shred the zuchinni and then add a tablespoon of kosher salt, toss and let sit 30 min.. Then squeeze off the excess water which will have wept out by now and rinse the salt off and dry. This same trick is used for crispy hash browns and will work wonderfully.

  62. KalynsKitchen

    Fun idea! I might try with almond meal instead of bread crumbs.

    1. Angela

      Have you tried the almond meal yet? My daughter can’t have the bread crumbs so I was thinking like you.

      1. Marina

        I used almond flour instead of bread crumbs…less than 1/4 cup. Looked just the pictures. I used my leftovers to make me a grilled cheese sandwich with sliced avocado. It didn’t get crisp like today but still….yum! I also only had a smallish zucchini …less than 3 cups grated. Still turned put fine..just fewer tortillas made.

  63. Gina

    I’m looking forward to gluten free substitutions that others try. I don’t do gluten free bread. The recipe sounds yummy though! Can’t wait to hear what others try.

    1. Kristan B

      Hi Gina, I put a gluten free english muffin, 1/2 cup corn meal and 1/4 cup flax seed meal in the food processor to make my breadcrumbs. Once processed I used 1/4 cup of that mixture. The flax seed meal is a good binder.

  64. Meagan

    I would think adding salt first let it sit for a bit would get more moisture out as once u add salt it’s going to create a lot of unnescary moisture right back in that u have tried to get rid of if that makes sence lol

    1. Todd & Diane

      Meagan- yes, that totally makes sense! But so far, the small amount of salt didn’t seem to have release too much moisture because it went straight into the oven. But it’s definitely a thought for anyone who makes the mixture the night ahead. Thanks!

  65. Valentina @Hortus

    This idea is the BOMB! I have a veggie garden + it’s summer, which means more zucchini than we know what to do with (as you know). I can’t wait to try these. Thanks for sharing! 😀

  66. Jeannine

    Would these freeze well?

    1. shakespearessister78

      I was wondering the same thing…wanted to use them instead of flour tortillas for breakfast burritos for the freezer. I may just try it anyway.

    2. Todd & Diane

      Hi Jeannine – we’ve never frozen them, but if any reader has we’d love to know how it works!

  67. Sharon

    This looks fab! Anything I can sub for the parmesan?

  68. Sally

    Those look delicious! Like zucchini crepes. And zucchini and Parmesan is a winging combo always! Will use homemade GF breadcrumbs for them, have to try!

  69. Rachael @ La Fuji Mama

    These look phenomenal. I love zucchini noodles, so I’m guessing I’ll love these. Love how pliable they look!

  70. Elaine @Flavour and Savour

    What a terrific idea! It seems to me that they are a bit like very thin zucchini patties, which everyone loves! Thanks for your innovative recipe! Definitely making these.

  71. MaryAnn

    Do these keep well if made ahead of time or do they have to be made right before eating?

    1. Todd & Diane

      MaryAnn- They still taste good when they’re cold, but just not as soft.

  72. Jacqueline

    Do you think that I could sub almond or coconut flour for the breadcrumbs? I’m carbohydrate-challenged and this looks fantastic — I’m about cauliflowered out. 🙂

    1. kimhamill

      How about Flax? I find that as a good low-carb replacement!

      1. Donna

        Do you think I could use pork rings in place of breadcrumbs for low carb?

        1. Todd & Diane

          Hi Donna, we’ve never cooked with pork rings to replace breadcrumbs before. It does sound interesting. If you try it, please let us know how it turns out!

    2. Todd & Diane

      Yes, you can use try to use it. We don’t see why it would’t work. Let us know how it turned out!

  73. Averie @ Averie Cooks

    They look amazing and I’ve always wanted to make zucchini pizza crust but never have…these look even easier! I love that they’re baked and not fried and that it’s just really just zucchini, cheese, and breadcrumbs. I can totally see how snacking on them would be great with a drink in hand 🙂

    1. Penny Walden

      Can I use shredded fresh parmesan instead of grated parmesan? (By grated parmesan I assume you mean the kind in the jar.)

      1. Todd & Diane

        Hi Penny- We used the fresh parmesan, not the kind in the jar. So it’s the same as your interpretation of shredded fresh parmesan. Thanks!

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