A fun and easy way to enjoy tacos. This nutritious taco cups recipe is packed with protein and fiber for a satisfying snack or lunch.
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Looking for an easy, protein-packed snack or lunch? These mini taco cups are made with tortillas, lean beef, and fiber-rich black beans for a satisfying bite that both kids and adults will love.
As a Registered Dietitian, I love finding fun, nutritious ways to enjoy classic flavors. These taco cups deliver all the goodness of tacos in a perfectly portioned, handheld form—great for meal prep, lunchboxes, or party snacks.
Read the blog for customization ideas and tips to store and re-heat. Bonus: these tasty tortilla taco cups can be easily made gluten-free, dairy-free, lower sodium, or fit to most dietary restrictions.
Want more healthy, savory snack ideas? Try my Buffalo chicken taquitos, cottage cheese guacamole, or sausage cheese muffins.
Why you’ll love this dietitian-made recipe
- Contains protein and fiber. Protein and fiber are the power pair to help you feel full, support fitness goals, and improve your health — and this taco cups recipe has both.
- Minimal ingredients. You’ll only need seven simple ingredients to make this nutritious snack. And unlike many recipes, mine uses tortillas instead of wonton wrappers because they’re easier to find.
- Packed with flavor. Healthy recipes that taste good help you eat healthier more consistently. These taco cups are flavorful and satisfying.
If you love healthy handheld meals and snacks, try my protein McGriddle Muffins.
Ingredients in this ground beef taco cups recipe
Scroll down to the recipe card for the detailed recipe and full ingredients list.
Extra lean ground beef: I used extra lean beef as the main protein in this recipe because I love the taste and texture. Make sure you drain any excess fat in the pan to make sure your taco cups stay crisp, not soggy. You could substitute ground chicken or turkey, or shredded chicken, if preferred.
Taco seasoning: This gives the ground beef and taco cups filling flavor. Use mild or spicy seasoning depending on your preference.
Hot salsa: Because we use such a small amount, your taco cups won’t be overly spicy. But if you’d prefer mild salsa, you can use that too.
Canned black beans: Black beans add a nutritious boost with plant protein and dietary fiber. Make sure you dry them carefully with a paper towel before using.
Lime juice: I always recommend using fresh lime juice when you can for the best flavor, but bottled lime juice will work fine too.
Sharp cheddar cheese: You can use orange or white cheddar. I love using Balderson’s aged cheddar cheese for the richest flavor.
Flour tortillas: Flour tortillas are softer and easier to shape into cups. If you’d prefer to use corn tortillas, microwave them before shaping. You’ll want to use mini tortillas with a 4-5 inch diameter.
Dietary restrictions
- No red meat — use ground chicken or turkey (or rotisserie chicken)
- Low sodium — use a low sodium or salt-free taco seasoning
- More fiber — use a high fiber tortilla
- Dairy-free — use dairy-free cheese
- Lactose-free — use lactose-free cheese
- Gluten-free — use gluten-free tortillas instead of regular
- Low carb — use a low carb tortilla
How to make this easy taco cups recipe
Step 1: Heat your pan to medium on the stove. Add ground beef and taco seasoning. Crumble and brown until no pink remains. Drain all excess fat and liquid from the pan — this is important so your taco cups don’t get soggy.
Step 2: Remove from heat. Add salsa, black beans, lemon juice, and cheddar. Stir until combined. Let this cool for 10-minutes.
Step 3: Coat your muffin pan with a thin layer of cooking spray. Add your tortillas to the muffin pan, using your fingers to firmly press them down and form to the pan. You want your tortillas to form a cup shape. Then, spray the inside of the taco cups with cooking spray again.
Step 4: Scoop your meat and bean mixture into tortilla cups, using about 3 Tbsp of filling in each. Press the mixture down and flatten the tops. Bake for 30 minutes or until tortilla cups are golden and crisp. Let cool for 5-10 minutes before adding toppings and serving.
Topping ideas
- 3-ingredient cottage cheese queso
- Greek yogurt
- Sour cream
- Salsa
- Hot sauce
- Chives
- Green onions
- Red onion
- Diced tomato
- Avocado cubes
- Guacamole
- Cilantro
- Lime juice
- Jalapeno slices
Need some healthy dinner ideas? Try my Crispy Beef Tacos or Easy Chicken Enchiladas for dinner.
Storage and re-heating
Let your ground beef taco cups completely cool before transferring to a food storage container. They will stay good in the fridge for up to four days. Store toppings separately.
To re-heat, pop your mini taco cups in the air fryer for 4-5 minutes at 350 F. Or, warm in the microwave until just heated through. You can also enjoy your taco cups cold or room temperature if needed.
Top tips
- Drain excess fat. Be sure to drain all excess fat from the meat so your taco cups don’t turn out soggy.
- Use cooking spray generously. This will help your taco cups crisp up in the oven.
- Let them cool before eating. Your taco cups will crisp up as they cool, so give them a few minutes after they come out of the oven.
Common questions
Yes, feel free to substitute lean ground beef for lean ground chicken or turkey instead.
Corn tortillas are a little harder to shape than flour (and more likely to tear), but you can use them if preferred. If you do, I recommend warming them in the microwave before shaping in your muffin pan.
Yes, you can freeze these mini taco cups for up to three months. Be sure to store them in a freezer-safe, airtight container or bag. I recommend you defrost in the fridge before re-heating.
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Easy Taco Cups Recipe
Ingredients
- 1 lb extra lean ground beef
- 3 Tbsp taco seasoning
- 1/2 cup hot salsa
- 3/4 cup canned black beans, rinsed, drained, and dried
- 1/2 lime, juiced
- 1 cup sharp cheddar, shredded
- 12 mini flour tortillas, mine were 4 1/2 inches each
Optional topping ideas
- Greek yogurt, sour cream, guacamole, diced onion, diced jalapeno, chives, lime juice, diced tomato, pico de gallo
Instructions
- Position oven rack to the middle and pre-heat to 350 F.
- Heat your pan to medium on the stove. Add ground beef and taco seasoning. Crumble and brown until no pink remains. Drain all excess fat and liquid from the pan — this is important so your taco cups don't get soggy.
- Remove from heat. Add salsa, black beans, lemon juice, and cheddar. Stir until combined. Let this cool for 10-minutes.
- Coat your muffin pan with a thin layer of cooking spray. Add your tortillas to the muffin pan, using your fingers to firmly press them down and form to the pan. You want your tortillas to form a cup shape. Then, spray the inside of the taco cups with cooking spray again.
- Scoop your meat and bean mixture into tortilla cups, using about 3 Tbsp of filling in each. Press the mixture down and flatten the tops.
- Bake for 30 minutes or until tortilla cups are golden and crisp. Let cool for 5-10 minutes before adding toppings and serving. Enjoy!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Dynamite! Family loved these for dinner tonight. I made the beef mix the day before so it was quick and easy at dinner time, and topped with cilantro, pico, sour cream, and some lime juice. These are now in my dinner rotation list!