Gluten-Free Vegetarian Taco Cups

These easy taco cups are perfect for Game Day, Taco Tuesday or anytime you need a fun, festive and crowd-pleasing finger food! Gluten-free tortillas baked in a muffin tin and filled with seasoned beans, guacamole, sour cream, tomatoes and cheese. Super flavorful and perfect for entertaining. Make ahead options.

Gluten-free Vegetarian Taco Cups easy recipe
Gluten-Free Vegetarian Taco Cups

A Game Day Must -- Easy Recipe for Gluten-Free Vegetarian Taco Cups!

Just in time for the Big Game this weekend, sharing these Gluten-Free Vegetarian Taco Cups!

They are super easy gluten-free recipe  and a total crowd-pleaser!

Gluten-free tortillas baked in muffin tins and filled with seasoned black beans, guacamole, sour cream tomatoes and cheese.

They’re meatless, super flavorful and so delicious!

Gluten-free Vegetarian Taco Cups easy recipe

And perfect for Game Day or anytime you need finger food because they are self contained!

And there are plenty of make ahead options whether you are serving them on Game Day, Taco Tuesday or anytime you need a fun and festive gluten-free appetizer or snack.

So let’s make them!

Here’s what you’ll need:

canned black beans

canned refried beans

your favorite taco seasoning (or try our simple 4 ingredient taco seasoning recipe below)

avocado

shredded cheese or dairy-free cheese

sour cream or dairy-free sour cream

cherry or grape tomatoes

cilantro (I skipped here as I didn’t have any and it they were still great!)

green onions

jarred pepperoncini (aka banana peppers)

black olives, and

gluten-free flour tortillas of choice  (I used Siete Foods Chickpea Flour tortillas)

Gluten-free Vegetarian Taco Cups easy recipe

First let’s make the taco cups.

We make them using 1/2 a gluten-free tortilla.

All you do is:

  • cut a gluten-free tortilla in half (I used Siete Foods Chickpea Flour Tortillas)
  • using a knife, at the center of the tortilla, slice a straight line about 2/3 of the way from the straight side of the tortilla to the curved side, so that you will be able to fold the tortilla more easily, then
  • use your hands to press the tortilla into the muffin tin forming a cup (the edges will overlap).

And bake for 6 minutes. Let sit for about 5 minutes after coming out of the oven and you will have perfect muffin cups.

While they bake, prepare your fillings:

First thing I like to do is cut the tomatoes, sprinkle with salt and let them sit in a colander so that they  drain water.

Combine the beans with taco seasoning of choice or our homemade 4-ingredient taco seasoning recipe.

Make your guacamole (I like using banana peppers to add extra flavor and help keep the avocado from browning).

Then fill your baked taco cups.

  • Start with the bean mix, then add
  • guacamole
  • sour cream
  • olives (you could skip but they add great flavor!)
  • tomatoes
  • shredded cheese

Super simple prep them! And now you just bake for 10-15 minutes or until the cheese is melted.

Top with green onions for extra flavor and a pop of color and enjoy!

They are super flavorful and great gluten-free vegetarian Game Day Food or appetizer!

Gluten-free Vegetarian Taco Cups easy recipe

Let’s talk about make-ahead options:

While these are obviously best when made and served immediately, that is not always practical — especially when entertaining for Game Day or needing a make-ahead dinner, so here are some make ahead options.

  • Tortilla taco cups can be made up to a day ahead and stored at room temperature in a sealed bag or container.  Obviously freshest day of, so I usually opt to make them day of–even if it’s a few hours before serving.
  • Fillings can be made ahead and taco cups assembled right before baking. (This is my preferred option for making ahead)
  • Or taco cups can be completely assembled then baked an hour or so later, or even baked and then reheated, making any leftovers a great option for lunch the next day!

Gluten-free Vegetarian Taco Cups easy recipe

For more Game Day Eats, click here.

For more Taco Tuesday recipes, click here.

Recipes you might enjoy:

Warm 7 Layer Mexican Dip

Easy Soft Pretzels

Garlic Knots

PIN it!

Scroll down for recipe and leave a rating/ comment if you love them!

 

Recipe

 

Gluten-free Vegetarian Taco Cups easy recipe
Share on Facebook Pin Recipe Print Recipe Rate this Recipe
5 from 1 vote

Gluten-Free Vegetarian Taco Cups

These easy taco cups are perfect for Game Day, Taco Tuesday or anytime you need a fun, festive and crowd-pleasing finger food! Gluten-free tortillas baked in a muffin tin and filled with seasoned beans, guacamole, sour cream, tomatoes and cheese. Super flavorful and perfect for entertaining. Make ahead options.
Prep Time20 mins
Cook Time20 mins
Course: Game Day, Appetizer, Dinner
Cuisine: Nut-Free, Gluten-free Vegetarian, Gluten-Free, Dairy-Free Optional
Keyword: gluten-free game day eat, gluten-free vegetarian appetizer, gluten-free vegetarian taco cups, vegetarian taco cups
Servings: 12 taco cups
Author: Healthy Gluten-free Family

Equipment

  • 1 standard size 12 cup muffin pan

Ingredients

  • 6 gluten-free tortillas we used Siete Foods chickpea flour tortillas
  • ½ cup canned black beans, drained and rinsed
  • ½ cup canned refried pinto beans
  • 2 teaspoons taco seasoning of choice see homemade taco seasoning below
  • 1 large ripe avocado* equivalent 3/4 cup guacamole (12 tablespoons - approximately 1 tablespoon per muffin cup)
  • cup jarred banana peppers* *skip if using prepared guacamole
  • 1 tablespoons chopped cilantro* *skip if using prepared guacamole
  • cup sour cream approximately 1 teaspoon per muffin cup
  • cup canned sliced black olives
  • 1 cup cherry or grape tomatoes, cut them quartered or smaller, sprinkle with salt and let sit in colander equivalent 3/4 cup salsa (about 12 tablespoons - 1 tablespoon per muffin cup)
  • 1 cup shredded Mexican Cheese
  • 2 tablespoons sliced scallions (green part only) for topping
  • salt for seasoning tomatoes and guacamole
  • avocado spray oil or oil of choice for spraying muffins tins

Instructions

Start by making the Taco Cups

  • Preheat the oven to 350 degrees F and lightly coat a full size 12 cup muffins pan (I used avocado spray oil). Set aside.
  • **Cut a gluten-free tortilla in half. Then using a knife, at the center of the tortilla, slice a straight line about 2/3 of the way from the straight side of the tortilla to the curved side so that you will be able to fold the tortilla more easily. Use your hands to press the tortilla into the muffin tin forming a cup (the edges will overlap). ** Pro Tip: To make the tortillas softer and easier to work with, heat in microwave for 10-20 seconds
  • Bake for 6 minutes. Remove from oven and let set in the muffin tins for another 5 minutes.
  • These can be made up to a day ahead but are freshest when made the same day.

Make the fillings while the taco cups bake and set

  • First cut the tomatoes, sprinkle with salt and let sit in a colander. This will not only flavor the tomatoes but it will allow them to drain of excess water so the taco cups won't be watery.
  • Mix the beans: In a small bowl mix the black beans, refried beans and taco seasoning until well combined. Set aside.
  • Make Guacamole: With a fork gently mash the avocado. Mix in the peppers. Then gently fold in cilantro and season with salt and pepper to taste. On its own the guacamole may have a strong banana pepper taste but as part of the taco cup it adds great flavor and helps keep the avocado from browning.

Assemble

  • To each baked taco cup, add a spoonful of bean mix (about 1 tablespoon), then add guacamole (about 1 tablespoon), sour cream (about 1 teaspoon), sliced olives (you could skip but they add great flavor!), tomatoes (about 1 tablespoon), and top with shredded cheese.
  • Bake on center rack, in 350 degree preheated oven for 10-15 minutes or until cheese is well melted. Remove from oven, top with scallions and enjoy!

Notes

For 2 teaspoons Homemade Taco Seasoning, mix together:
3/4 teaspoon cumin ,  1/2 teaspoon chili powder,  1/4 teaspoon pepper and 1/4 teaspoon salt
 
Make ahead options.
While these are obviously best when made and served immediately, that is not always practical so here are some make ahead options.
  • Tortilla taco cups can be made up to a day ahead and stored at room temperature in a sealed bag or container.  Obviously freshest day of, so I usually opt to make them day of--even if it's a few hours before serving.
  • Fillings can be made ahead and taco cups assembled right before baking. (This is my preferred option for making ahead)
  • Or taco cups can be completely assembled then baked an hour or so later, or even baked and then reheated, making any leftovers a great option for lunch the next day!
Tried this recipe?Mention @HealthyGFFamily or tag #HealthyGFFamily!

2 thoughts on “Gluten-Free Vegetarian Taco Cups

  1. 5 stars
    Soooo tasty! I didn’t have banana peppers so I mixed in white onion into the guacamole and I omitted the sour cream and they were so amazing! Since the recipe only calls for half a can of black & refried beans I used the other half of the cans and some leftover tortillas for a quick oven burrito lunch the next day.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating