High protein taco shell recipe you can make yourself with just two ingredients
A food creator has shared his recipe for a quick and innovative take on the humble taco shell that can help you get extra protein in your diet.
Rick Wiggins, who goes by iRick, rustled up tacos in no time with just two ingredients. The holy grail of his recipe, though, is a surprising one. Instead of a traditional taco shell made from corn or wheat, he made his entirely from cheese.
Using blended cottage cheese and parmesan, he managed to create thick shells which can be used a base for your delectable tacos fillings. He said: “If you blend cottage cheese, add parmesan. Make circles, bake at 400 degrees fahrenheit for 20 minutes, you get healthy, high protein taco shells.”
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A half cup, or 133 grams, of cottage cheese contains 81 calories, as well as 14 grams of protein, three grams of carbohydrates, and one gram of fat. If you’re on a path of healthy eating and weight management, cottage cheese has been noted in a number of studies to help this.
A study from 2012 followed people who maintained a high protein diet that included the likes of cottage cheese for one year. Research showed the diet helped decrease body weight by an average of 6.2 pounds (lbs), or 2.8 kilograms (kg), in females and 3.1 lbs (1.4 kg) in males.
High intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness. These feelings of fullness can lead to reduced calorie intake and weight loss.
Rick’s video has been viewed over a massive 1.2 million times, racking up over 45,000 likes and 218 comments. A number of people shared their experience making the tacos, with mixed results.
While Alyson wrote: “Mine came out perfect!! I did 1/2 cup cottage cheese, 1/2 cup parm about a tbs mozzarella and baked at 400° for 20 minutes. They look just like the video and taste delicious!”
However, Lunis75 said: “Nop! it melted an expanded all over the baking sheets, may be if you put some kind of round mould to hold the round shape.”
Tiea commented, “I've learned how to do so many things with cottage cheese from you! Thanks for sharing,” while Lora said, “Wow. Great idea. I’m going to make this.”
Another agreed: “I did it. fantastic brother.”
So if you’re looking for a high protein alternative to your normal taco recipe, this is what you’ll need for Rick’s recipe.
High protein cottage cheese tacos
Ingredients
113g cottage cheese, blended
45g Parmesan, grated
30g shredded mozzarella (optional)
Method
Preheat your oven to 205C. Mix all ingredients in a bowl.
Spread thinly into two circles on a parchment lined sheet. Bake for 20 minutes in the oven, take them out, let it cool, add your favorite fillings and enjoy!
