(High Protein, Low Carb, Gluten-Free)
Courgette Whipped Ricotta Tacos: A Fresh, Delicious Twist on Taco Night
If you love tacos but want something lighter, fresher and more nutrient-packed, these Courgette Whipped Ricotta Tacos are your new go-to. They give you everything you love about tacos, creamy filling, bold toppings and that satisfying folded shape, but without the usual tortillas. Instead, thin slices of courgette are baked with Parmesan into golden rounds that hold a cloud-soft whipped ricotta filling and a bright, herby sun-dried tomato topping.
This recipe is perfect if you enjoy fresh, high-protein, low-carb meals that still feel indulgent. If you have tried my High-Protein Chicken Quesadilla (No Tortilla) or the High-Protein Chicken Courgette Wrap, you already know how much flavour you can get from simple ingredients when they are used in a clever way.
Whether you are making a quick lunch, a light dinner or something impressive for guests, these tacos bring freshness, creaminess and bold Mediterranean flavours to the table in the best possible way.
Scroll down or tap Jump to Recipe to dive into this delicious, better-for-you take on taco night.
Simple Ingredients, Big Flavours
What makes these tacos so special is how a few fresh ingredients come together to create something that feels far more exciting than the sum of its parts. Each element plays a role in building balance, texture and flavour.
- Courgette: Thinly sliced courgette forms the base of these tacos. When baked with egg yolk and Parmesan, it becomes sturdy enough to hold the filling while staying light and fresh.
- Ricotta: Ricotta is whipped until smooth and creamy, then brightened with lemon zest and olive oil. It creates a soft, rich contrast to the baked courgette.
- Parmesan and egg yolk: These two ingredients work together to bind the courgette slices and add savoury depth to the base.
- Sun dried tomatoes: Their natural sweetness and umami richness bring intensity and contrast to the creamy ricotta.
- Fresh basil, pine nuts and lemon: These add freshness, texture and a gentle citrus lift that keeps the dish from feeling heavy.
How to Make Courgette Whipped Ricotta Tacos
Preparing the courgette bases
Start by preheating your oven to 180 C or 350 F fan. Line a large baking tray with parchment paper. Using a mandolin or wide vegetable peeler, slice the courgette into very thin rounds. Lay them between sheets of kitchen paper and pat dry thoroughly to remove as much moisture as possible.
Arrange the slices on the baking tray in overlapping circles, each about 12 cm or 5 inches wide. Start from the outside and work your way towards the centre. You will need around 15 slices for each circle. Brush the circles generously with beaten egg yolk, making sure to brush between the overlaps so everything holds together.
Sprinkle with grated Parmesan and dried basil and bake for 12 to 14 minutes until the bases are lightly golden.
Remove from the oven and allow them to rest on the tray for a few minutes so the Parmesan can set and the bases become easier to handle.
Making the whipped ricotta
Add the ricotta, lemon zest, olive oil, salt and pepper to a bowl. Use an immersion blender to whip until completely smooth and creamy. This step transforms the ricotta into a light and airy filling that pipes or spoons beautifully into the courgette bases.
Preparing the sun dried tomato topping
In a small bowl, mix together the chopped sun dried tomatoes, sliced basil, toasted pine nuts, olive oil, lemon juice and a pinch of salt. Stir until everything is well combined and glossy.
Assembling the tacos
Place a courgette base on a work surface with the Parmesan side facing down. Spoon or pipe a generous amount of whipped ricotta into the centre. Top with some of the sun dried tomato mixture,
then gently fold the base into a taco shape. Finish with extra basil and serve straight away.
If you enjoy this kind of vegetable based twist on tacos, you may also want to try my Aubergine Cottage Cheese Tacos, which follow a similar idea with a different flavour profile.
Scroll down to the printable recipe card with the full measurements.
Why We Love These Courgette Whipped Ricotta Tacos
These tacos are high in protein, low in carbs and naturally gluten free, yet they feel rich and satisfying thanks to the cheese and olive oil. With around 20 g of protein per serving when served for two, they are a great option for a balanced lunch or a light dinner that still feels indulgent.
What makes them especially fun is how they offer a fresh take on taco night. If you enjoy more classic taco flavours, you will also love my Easy Ground Beef Tacos and Air-Fried Beef Tacos with Green Sauce, which bring bold, comforting flavours in a more traditional format. These courgette tacos give you that same taco experience, just in a lighter and more modern way.
Perfect for Any Occasion
These Courgette Whipped Ricotta Tacos work beautifully as a starter, light main or part of a sharing platter. They fit effortlessly into a low carb or gluten free lifestyle and are ideal for anyone who wants fresh, flavourful food without heavy ingredients.
For more ideas that balance flavour and nutrition, explore my High-Protein Salmon Courgette Wrap (No Bread!) or the High-Protein Courgette Squares(Gluten-Free, Low-Carb), both of which are popular choices for quick, satisfying meals.
Instagram Tutorial and More
Want to see how these tacos come together? Watch our quick video on Instagram and do not miss our other high protein sweet and savoury recipes on the site.
You may also like:
Tortilla Quiche Cups (Protein-Rich)
Mini Rice Paper Quiches (Protein-Packed Snack)
High-Protein Cauliflower Basil Soup
Blueberry Cottage Cheese Bites (High Protein, No Refined Sugar)
Cherry Cottage Cheese Ice Cream (High Protein)
Happy cooking,
Izabella
Description
These Courgette Whipped Ricotta Tacos are a fresh, high-protein twist on tacos, made with crispy Parmesan courgette shells instead of tortillas. They are naturally gluten-free and low carb, yet still feel rich and indulgent thanks to the whipped lemon ricotta filling. A vibrant sun-dried tomato and basil topping adds brightness and balance to every bite. This recipe is perfect for a light lunch, elegant starter, or sharing platter. Each serving delivers around 20 g of protein when served for two. Beautiful, flavour-packed and surprisingly easy to make, these tacos are guaranteed to impress.
Ingredients
For the courgette taco shells
For the whipped ricotta
For the sun-dried tomato relish
Instructions
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Courgette taco shells: Preheat your oven to 180°C (350°F) fan and line a baking tray with parchment paper. Using a mandolin or wide vegetable peeler, slice the courgette into very thin rounds. Lay them between sheets of kitchen paper and pat dry thoroughly. Arrange the slices on the lined tray in overlapping circles, about 12 cm or 5 inches in diameter, starting from the outside and working inwards. You will need roughly 15 slices per circle and should get about six shells. Brush each circle generously with the beaten egg yolk, making sure to get between the overlaps so everything sticks together. Sprinkle with the grated Parmesan and dried basil. Bake for 12 to 14 minutes until golden and lightly crisp. Let them cool on the tray for a few minutes so the cheese sets and the shells firm up.
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Whipped ricotta: Add the ricotta, lemon zest, salt, pepper and olive oil to a bowl. Use an immersion blender to whip until completely smooth, creamy and light. Taste and adjust seasoning if needed, then set aside.
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Sun-dried tomato relish: In a small bowl, mix the chopped sun-dried tomatoes, sliced basil, toasted pine nuts, olive oil, lemon juice and a pinch of salt until well combined. It should look glossy, fragrant and slightly chunky.
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Assembly: Place a courgette shell on a work surface with the Parmesan side facing down. Spoon or pipe a generous amount of whipped ricotta into the centre, then top with some of the sun-dried tomato relish. Gently fold into a taco shape. Finish with extra basil and serve straight away.
Nutrition Facts
Servings: 2 ServingCalories:406.54kcalTotal Fat:30.05gCholesterol:137.01mgSodium:391.61mgPotassium:715.44mgTotal Carbohydrate:17.84gDietary Fiber: 2.88gSugars: 5.26gProtein:19.49gVitamin A: 208.06IUVitamin C: 41.43mgCalcium: 521.75mgIron: 2.06mgVitamin D: 0.67IUVitamin E: 2.25IUVitamin K: 27.09mcgVitamin B6: 0.35mgVitamin B12: 1.25mcgPhosphorus: 418.44mgMagnesium: 71.82mgZinc: 2.01mg
Note
- Make sure the courgette slices are very thin and properly dried before baking. Any excess moisture will stop the shells from crisping and make them fragile.
- A mandolin gives the best, most even slices, but a wide vegetable peeler also works well.
- Let the baked courgette shells cool for a few minutes on the tray before lifting them. The Parmesan needs time to set, which makes them much easier to handle and fold.
- The whipped ricotta can be made up to 24 hours in advance and kept in the fridge. Just give it a quick stir before using.
- For extra crunch, you can add more toasted pine nuts or swap them for chopped walnuts or almonds.
- These tacos are best assembled just before serving for the best texture and presentation.
