These Keto Tamales are also vegan and easy to prepare with almond flour, flax seeds, seasonings, vegetable oil, and vegetables. They make healthy and comforting Tex-Mex food with bold flavors.
If you are on a keto or low-carb diet, have diabetes or PCOS, these tamales are for you! They are also gluten-free, dairy-free, and both nut-free and grain-free.
In Texas, as in Mexico, classic tamales are made with corn dough (masa), wrapped in corn husks, and steamed.
They are usually filled with pork, chicken, or beef -- although some have no filling (it may be mixed with the corn dough such as these keto vegan tamales).
Because the traditional corn dough calls for a key ingredient, masa (a plain, wet stone-ground dough made with a special corn known as nixtamal), Mexican tamales are high in simple carbs.
This means they are not diabetes-friendly.
But we found a way around it! After all, who doesn't like some good comfort food, being on a diet or not?
Well, we made our keto tamales with almond flour. Yes!
But because of a secret ingredient, they still have a corn flavor. 🙂
Check it out!
What is a Tamale or Tamal?
Tamale or tamal (plural: tamales) is an ancient Mesoamerican indigenous dish made with masa (a dough prepared with nixtamalized corn), wrapped in a corn husk or banana leaf, and steamed.
It can be filled or unfilled.
Several countries (Mexico, Guatemala, Nicaragua, Peru, Venezuela, Argentina, and even Brazil) have their own version and name (tamale, humita, hallaca, pamonha, etc)
In Brazil, for example, they are called pamonha. But we make them with blended fresh yellow corn. Our type of corn has a high starch content and is not as sweet as American yellow sweet corn. They are wrapped in fresh corn husks and boiled instead of steamed.
Tamales are a Christmas tradition in San Antonio, Texas, where I have been living for the last 15 years. Unlike Mexican corn dough that contains simple seasonings, Tex-Mex or Texas tamales call for garlic powder, cumin, and chili powder.
Our most traditional filling is pork with red chili sauce. But there is a large variety to choose from!
Because we are making Texas tamales for Christmas, we used veggies with holiday colors (green and red).
Are Tamales Keto?
Classic tamales made with corn dough are not keto-friendly. As you may know, corn is not keto because it has a lot of carbs.
But we created a keto tamale recipe with corn flavor.
How Many Carbs In Tamales?
Mexican tamales have about 34 grams of carbohydrates per tamal.
But our keto tamales have just 3.9 grams of net carbs per tamale.
Ingredients and Substitutions
To make this keto vegan tamale recipe you will need:
11 corn husks (plus 7 extra for steaming)
For the Keto Masa for Tamales
- 2 cups almond flour
- 2 ½ teaspoon table salt (decrease ½ to 1 teaspoon if your broth is not low-sodium)
- 2 teaspoons garlic powder
- ¾ teaspoon onion powder
- ½ teaspoon chili powder
- ¼ teaspoon ground cumin (and/or a pinch of ground black pepper)
- 1 teaspoon baking powder
- 2 tablespoons flax seeds (OPTIONAL)
- 2 tablespoons xanthan gum (or ¼ cup psyllium husk powder)
- ⅓ cup low-sodium vegetable broth, warm
- ½ teaspoon sweet corn extract, keto (OPTIONAL)
- ¾ cup vegetable oil (much healthier than melted butter, lard, or vegetable shortening)
Low-Carb Vegetables
- 2 jalapenõs, de-seeded and small diced
- ½ cup jarred fire-roasted red bell peppers, drained and chopped
- ¼ cup pico de gallo, drained (or another low-carb veggie of choices such as small diced zucchini or summer squash)
- 2 tablespoons chopped cilantro (or parsley)
How to Make Keto Tamales
- SOAK THE CORN HUSKS: In a large bowl or heat-proof container, soak the corn husks in hot water for about 20 minutes. If needed, place a heavy bowl on top to submerge the husks in water. PIC.1
- PREPARE THE MASA (KETO TAMALE DOUGH): Meanwhile, in another large bowl, mix together the dry ingredients( almond flour, all the seasonings (salt, garlic powder, onion powder, chili powder, and cumin), baking powder, flax seeds, and xanthan gum.
- Then, stir in the broth and then the corn extract with a wooden spoon or rubber spatula until forming a crumbly mixture. Add the oil slowly while stirring until becoming a homogeneous mixture.
- ADD THE VEGETABLES: Place all the jalapenos, bell pepper, pico de gallo, and cilantro into the bowl and fold them into the masa (dough) with a rubber spatula. PIC. 2
- DRAIN THE CORN HUSKS: Remove the corn husks from the water bath, drain them on a kitchen towel, and pat them dry well. PIC. 3
- FILL THE CORN HUSKS: Using ¼ cup as measurement, scoop the masa and place it onto the upper center of each corn husk. Make sure to leave about 1 ½ -inch free space along the top edge. Using a piece of plastic wrap, press the dough to spread. PIC. 4
- WRAP THE CORN HUSKS: Fold the sides of each corn husk towards the center and hold the long free sides. PIC. 5 Next, fold lengthwise, joining the edges (as if you were closing a pocket.). PIC.6
- Lastly, fold the narrow end of each husk towards the upper center of the tamale and tie each keto tamale with a strip of corn husk or a piece of cooking twine. PICS. 7 & 8 Just make sure to NOT tie it too tightly or you'll create a "neck".
- COOK YOUR KETO TAMALES: Fill the pot with water up to the level of the steaming rack or basket. Position it into the pot and then line it with about 3 extra corn husks. This will avoid the water at the bottom of the pot make the tamales wet.
- Place the tamales into the pot in an upright position, with their open ends facing up. If you want, place a mason jar without the lid in the center of the rack or basket to keep the tamales in an upright position during the steaming process. PIC. 9
- Lastly, distribute the 4 remaining corn husks on top of the tamales so the condensed steam won't drip over the tamales. Cover the pot with the lid and cook them over medium-high for about 50 minutes, or until their dough solidifies. PICS. 10 & 11
- You may have to lift the basket gently during cooking time to fill the bottom of the pot with more water.
- After those 50 minutes, remove one tamal using a kitchen tong and place it onto a plate. Allow it to rest for 10 minutes and then carefully unwrap it, pulling the sides of the husk.
- If the corn husk separates easily from the dough, your keto tamales are ready to eat. If not, keep the remaining tamales in the pot and cook them for 10 minutes more.
- SERVE: Enjoy them with your favorite hot salsa, sliced avocado, and some lime wedges. PIC. 12
NOTE: If you prefer to fill the tamales with vegetables instead of mixing them into the masa, mix all the veggies in a separate medium bowl and add a few tablespoons of your favorite vegan salsa or mix it enough to coat the veggies. After spreading the masa onto the corn husks, distribute 1 or 2 tablespoon of the veggie/salsa mixture along the center. The salsa will avoid veggies to get dry.
Expert Tips for Low-Carb Tamales
- Never let the steam go dry! Add more water to the pot if needed!
- Line the bottom of the steam rack or basket with corn husks to avoid the bottom of your tamales to get wet or mushy.
- Cover the keto tamales with extra corn husks so the steam won't drip over them, making a mess.
- Using plastic wrap to spread the masa is the best way to distribute the masa evenly and avoid mess. It works way better than the back of a spoon.
- You can mix the veggies with the masa or reserve them to fill the tamales.
- If filling the tamales with veggies, make sure to mix enough salsa to cover the veggies. Or you'll bite into a glob of dry veggies.
- If you want, you can skip onion powder and cumin.
- Although the corn extract is optional, it will make your keto tamales taste like the classic ones.
- If you are not vegan, you can replace the veggies with shredded chicken or turkey, ground beef, or pork as a tamale filling.
What to Serve with Vegan Tamales
For low-carb sides that are also vegan, here are a few options:
- Spanish cauliflower rice
- Guacamole
- A green salad
- Low-carb refried beans
Storage
Store cool keto vegan tamales in an airtight container or freezer bag (with most of the air removed) in the fridge for 5-7 days.
Freeze each tightly wrapped in foil and then seal them in a freezer bag, removing most of the air. They keep well for up to 2 months.
Thaw them in the fridge before reheating.
To reheat them, remove the keto tamal from the corn husk, place it on a microwave-safe plate, cover it with a damp paper towel, and reheat it for about 45 seconds to 1 minute, or until hot.
Other Keto Mexican Recipes
- Keto nachos
- Keto taco seasoning
- Taco roasted pumpkin seeds
- Spicy shrimp tacos
- Coctel de camarones
- Mexican pickled red onions
- Shrimp a la diabla
- Creamy avocado dip
PIN & ENJOY!
Keto Tamales (Vegan)
Equipment
- 1 large bowl to soak corn husks in
- 1 Large bow to prepare the dough
- 1 Rubber Spatula for mixing
- 1 ¼ measurement cup to measure the masa
- 1 6-qt pot with a steaming rack or basket for cooking tamales
Ingredients
- 11 corn husks plus 7 extra for steaming
For the Keto Masa for Tamales
- 2 cups almond flour
- 2 ½ teaspoon table salt decrease ½ to 1 teaspoon if your broth is not low-sodium
- 2 teaspoons garlic powder
- ¾ teaspoon onion powder
- ½ teaspoon chili powder
- ¼ teaspoon ground cumin and/or a pinch of ground black pepper
- 1 teaspoon baking powder
- 2 tablespoons flax seeds OPTIONAL
- 2 tablespoons xanthan gum or ¼ cup psyllium husk powder
- ⅓ cup low-sodium vegetable broth warm
- ½ teaspoon sweet corn extract keto (OPTIONAL)
- ¾ cup vegetable oil much healthier than melted butter, lard, or vegetable shortening
Low-Carb Vegetables
- 2 jalapenõs de-seeded and small diced
- ½ cup jarred fire-roasted red bell peppers drained and chopped
- ¼ cup pico de gallo drained (or another low-carb veggie of choices such as small diced zucchini or summer squash)
- 2 tablespoons chopped cilantro or parsley
Instructions
- SOAK THE CORN HUSKS: In a large bowl or heat-proof container, soak the corn husks in hot water for about 20 minutes. If needed, place a heavy bowl on top to submerge the husks in water.
- PREPARE THE MASA (KETO TAMALE DOUGH): Meanwhile, in another large bowl, mix together the dry ingredients( almond flour, all the seasonings (salt, garlic powder, onion powder, chili powder, and cumin), baking powder, flax seeds, and xanthan gum.
- Then, stir in the broth and then the corn extract with a wooden spoon or rubber spatula until forming a crumbly mixture. Add the oil slowly while stirring until becoming a homogeneous mixture.
- ADD THE VEGETABLES: Place all the jalapenos, bell pepper, pico de gallo, and cilantro into the bowl and fold them into the masa (dough) with a rubber spatula.
- DRAIN THE CORN HUSKS: Remove the corn husks from the water bath, drain them on a kitchen towel, and pat them dry well.
- FILL THE CORN HUSKS: Using ¼ cup as measurement, scoop the masa and place it onto the upper center of each corn husk. Make sure to leave about 1 ½ -inch free space along the top edge. Using a piece of plastic wrap, press the dough to spread.
- WRAP THE CORN HUSKS: Fold the sides of each corn husk towards the center and hold the long free sides, and then fold lengthwise, joining the edges (as if you were closing a pocket.).
- Lastly, fold the narrow end of each husk towards the upper center of the tamale and tie each keto tamale with a strip of corn husk or a piece of cooking twine. Just make sure to NOT tie it too tightly or you'll create a "neck".
- COOK YOUR KETO TAMALES: Fill the pot with water up to the level of the steaming rack or basket. Position it into the pot and then line it with about 3 extra corn husks. This will avoid the water at the bottom of the pot make the tamales wet.
- Place the tamales into the pot in an upright position, with their open ends facing up. If you want, place a mason jar without the lid in the center of the rack or basket to keep the tamales in an upright position during the steaming process.
- Lastly, distribute the 4 remaining corn husks on top of the tamales so the condensed steam won't drip over the tamales. Cover the pot with the lid and cook them over medium-high for about 50 minutes, or until their dough solidifies.
- You may have to lift the basket gently during cooking time to fill the bottom of the pot with more water.
- After those 50 minutes, remove one tamal using a kitchen tong and place it onto a plate. Allow it to rest for 10 minutes and then carefully unwrap it, pulling the sides of the husk.
- If the corn husk separates easily from the dough, your keto tamales are ready to eat. If not, keep the remaining tamales in the pot and cook them for 10 minutes more.
- SERVE: Enjoy them with your favorite hot salsa, sliced avocado, and some lime wedges.
- NOTE: If you prefer to fill the tamales with vegetables instead of mixing them into the masa, mix all the veggies in a separate medium bowl and add a few tablespoons of your favorite vegan salsa or mix it enough to coat the veggies. After spreading the masa onto the corn husks, distribute 1 or 2 tablespoon of the veggie/salsa mixture along the center. The salsa will avoid veggies to get dry.
Recipe Video
Recipe Notes
Nutrition
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