For those following a ketogenic diet, enjoying traditional Mexican comfort food can be a challenge due to the high carbohydrate content of many dishes. Tamales, a staple of Mexican cuisine, are typically made with masa dough, which is derived from corn and therefore high in carbs. However, with a few clever substitutions, it's possible to create keto-friendly tamales that capture the authentic flavor and texture of the original while keeping the carb count low.
The Problem with Traditional Tamales
Traditional tamales use masa flour for the masa dough, with approximately 35g of carbs per tamale!. This makes them unsuitable for a ketogenic diet, which requires limiting carbohydrate intake. Corn, the base ingredient of masa, is not keto-friendly due to its high carb content (41 grams per cup).
The Keto-Friendly Solution: Almond Flour Tamales
Keto tamales offer a delicious alternative, allowing you to enjoy this classic dish without derailing your low-carb lifestyle. These tamales utilize almond flour instead of masa, significantly reducing the carbohydrate content. These keto tamales clock in at just 9g total carbs each, and only 5g net carbs!
Key Ingredients and Substitutions
- Masa Dough: The most significant change is replacing masa flour with almond flour. While masa flour contains roughly 24g of carbs per ¼ cup, almond flour provides a low-carb alternative with a slightly sweet and softly gritty texture that mimics cornmeal.
- Binding Agent: Ground flax is used as a binder to help hold the almond flour dough together, compensating for the lack of gluten found in traditional masa. Psyllium husk powder can also be added to further bind the dough and improve its texture.
- Flavor Enhancement: Corn extract is added to the dough to impart the characteristic "masa" flavor, making the tamales taste more authentic.
- Fat Source: Lard or another fat of choice, such as olive oil or beef tallow, is incorporated into the dough for moisture and richness.
- Fillings: The possibilities for keto-friendly tamale fillings are endless. Popular options include various types of pulled pork, shredded chicken, beef, or low-carb vegetable fillings. Remember to use well-seasoned and salted meat filling.
- Corn Husks: Corn husks are essential for holding the tamales together during steaming. They are not eaten but provide a traditional cooking vessel.
Recipe for Keto Tamales
Here's a general recipe for making keto tamales, combining elements from the provided information:
Ingredients:
- For the "Masa" Dough:
- 3 cups Almond Flour
- 2 tbsp Psyllium Husk Powder
- 2 tsp Baking Powder
- ½ cup lard or fat of choice
- 2 tsp corn extract to taste
- 1 Cup Broth Boiling
- 4 cups Mozzarella
- Salt to taste
- For the Filling:
- 2 cups Shredded, prepared meat filling (chicken, beef, Chile and pork work well)
- Taco seasoning
- Water
- Other:
- 20 Corn Husks
Instructions:
- Prepare the Corn Husks: Soak 20 corn husks in hot water for at least 20-30 minutes to soften.
- Prepare the Filling: Heat large skillet over medium heat. Add ground beef to hot skillet and cook until browned and crumbled, then drain ground beef. Add taco seasoning and water and stir well. Bring to simmer and cook until water is absorbed.
- Prepare the "Masa" Dough:
- Mix the almond flour, psyllium husk powder and baking powder together with a fork.
- Add boiling broth to the dough and mix.
- Next, add fat and corn extract to the dough and mix in.
- Melt your shredded mozzarella, either in the microwave or on low on the stove. Add cheese to almond flour mixture and knead until fully incorporated. This takes a couple of minutes.
- Knead until you have a dough. Keep going…it'll get there. It wont look like traditional masa but it will look like dough.
- Set mixture aside to rest for 5 to 7 minutes.
- Assemble the Tamales:
- After corn husks have soaked in hot water for 20 to 30 minutes, remove one corn husk and pat it completely dry, then lay it on flat surface.
- Divide dough into 20 evenish sized balls.
- Take a chunk of the dough and pat with (gloved or oiled hands) in a rectangle shape about 1/4 inch thick on corn husk one inch from edges.
- Top with 2 tablespoons or so of whatever filling you are using, remembering to leave an inch on all sides for rolling.
- Roll the husk like a burrito. Make sure you are rolling one side of the dough into the other so that the dough is sealed on all sides around the filling.
- Take the unused bottom portion of the husk and fold it upwards towards the tamale.
- Use a piece of the corn husk to make a tie around the middle of the tamale. This will help it keep its shape so it won’t unfold.
- Place tamale seam-down on flat surface.
- Tear strip from another soaked corn husk to tie around rolled tamale.
- Repeat process until all tamales are rolled.
- Steam the Tamales:
- Place rolled tamales standing upright (open side up!) in steamer and cover with aluminum foil.
- Steam 45 minutes, then carefully uncover and serve hot with desired toppings.
- Alternatively, use an Instant Pot: Add 1 cup of water to your Instant Pot. Place steam rack on the bottom and lay a few corn husks flat over the rack. Add tamales standing up with the folded bottom end down so the open tops are facing up. Cook on MANUAL for 20 minutes.
- Or steam for approx 75 to 90 minutes. You will know the tamales are done when they feel slightly firm.
Tips for Success
- Dough Consistency: Don’t worry if your “masa” dough is a little crumbly when you’re mixing it. The ground flax or psyllium husk will help bind it together as it rests.
- Filling Variations: Get creative with your fillings! Instead of ground beef, try pulled pork or chicken. Ground turkey would also work.
- Spice it Up: Add a little chili powder to your keto tamale filling for a spicy kick.
- Steaming: Ensure the tamales are standing upright in the steamer to prevent them from unfolding.
- Serving: Serve hot with your favorite keto-friendly toppings, such as sour cream, salsa, avocado, or cheese.
Keto Tamale Filling Ideas
- Red Chile Pork: A classic choice, made with pork loin seasoned with chili powder, cumin, garlic powder, and other spices.
- Shredded Chicken: Seasoned with taco seasoning or other Mexican spices.
- Ground Beef: Cooked with taco seasoning and drained of excess fat.
- Low Carb Vegetable Fillings: Consider using cauliflower rice, mushrooms, or other low-carb vegetables sautéed with Mexican spices.
Keto Tamale Topping Ideas
- Sour cream
- Sugar-free mole sauce
- Salsa
- Avocado
- Mexican blend cheese
- Cotija cheese crumbles
- Tomatillo dressing
- Jalapeno pepper slices
- Queso
- Shredded lettuce
Storage and Reheating
- Storage: Leftover keto tamales can be stored in an airtight container in the refrigerator for up to 5-7 days.
- Reheating: Wrap them in a damp towel and microwave for 30 seconds, or steam them again until heated through.
Read also: Can tamales help with weight management? Find out here.
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