These keto tamales taste like the real deal, but they’re made without the corn and carbs of traditional tamales. Just like my keto tamale pie, keto cornbread, and keto popcorn, we’re using a secret ingredient to give it classic corn flavor, without the corn!
What Is A Tamale?
A tamale is a Mexican dish made up of a masa dough that is spread out on a dried corn husk. A filling (chicken, pork, vegetable, etc.) is added before the corn husk is rolled up and the whole thing is steamed.
Are Tamales Keto?
Classic tamales made with masa are not keto friendly, because corn on keto has too many carbs. However, it’s easy to create a keto friendly tamale with authentic flavor.
How Many Carbs In Tamales?
Traditional tamales have more than 20 grams carbohydrates per tamale. Because we’re making this one with some keto swaps, each tamale has just 3.35 grams net carbs.
Ingredients You’ll Need
This section explains how to choose the best ingredients for low carb tamales, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
For The Wrapping & “Masa”:
Dried Corn Husks – These can be found in Mexican markets and some grocery stores, or get it delivered right to your door. You can’t make tamales without them.Wholesome Yum Blanched Almond Flour – This is the best keto flour as it’s super-fine and results in the closest texture to traditional flours. In this recipe, we’re using it as a “keto masa” flour. Sorry, substituting coconut flour won’t work here; it absorbs moisture too much and would require a completely different recipe.Sweet Corn Extract – This gives the almond flour the flavor of corn masa, without adding all of the carbs. Spices – Sea salt and cumin. If you like spice, you could also add some chili powder. Baking Powder – This helps give volume to the tamale wrapper so that it isn’t too dense. Avocado Oil – Or any vegetable oil. Wholesome Yum Psyllium Husk Powder – This acts as a binder in our tamale wrapper and I created my own because I had trouble finding one that was good enough.
For The Filling:
Shredded Chicken – This shredded chicken is super easy, but you could also use store-bought shredded chicken or even rotisserie chicken.Salsa – Use your favorite salsa — homemade or store-bought are fine.
See below for other filling variations and topping ideas!
How To Make Keto Tamales
This section shows how to make keto friendly tamales with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
Topping Ideas
Pico De Gallo – Diced tomatoes, onion, cilantro, jalapeno pepper, lime juice, and salt.Avocado – Sliced, diced, or made into guacamole.Cheese – Shredded Mexican, crumbled Cotija, or queso for drizzling are all great choices.Sour CreamFresh Cilantro
Storage Instructions
Store: Keep tamales in the refrigerator for 3-4 days.Meal prep: Make the shredded chicken and salsa mixture ahead of time.Reheat: Reheat tamales in the steamer or wrap tightly with foil and bake in a 350 degree F oven, until warm.Freeze: Wrap the keto tamales in plastic wrap and store in freezer for up to 6 months.
More Keto Mexican Recipes
If you like this keto diet tamale recipe, you might also like some of these other keto Mexican recipes: Thislow carb tamale recipe is also totally customizable. Here are some ideas to switch things up — use 2 cups of filling and 1 cup of sauce, no matter what kinds you choose.
Filling Options:
Chicken – This is the original recipe and we’re using shredded chicken and salsa. Ground Beef – Brown ground beef with taco seasoning like this keto taco casserole recipe. Barbacoa Beef – Use the slow cooker barbacoa beef as the filling. Pork – Use slow cooker pulled pork. You can leave it plain or mix it with salsa, similar to the chicken version. Cheese – Probably not enough on its own, but you can add a tablespoon of shredded cheddar cheese (or pepper jack for heat) in addition to the meat of your choice. Vegetables – Try sauteed mushrooms, peppers, and/or onions.
Sauce Options:
Tomato Salsa – Use this classic tomato salsa in both the filling and for serving. It’s simple and delicious. Avocado Salsa – This avocado salsa is creamy, fresh, and flavorful. It will add great flavor to your tamales. Enchilada Sauce – Making your own enchilada sauce takes just 10 minutes.
Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too – I’d love to see it!
