Looking for a healthier way to make Tamales?
This is really an excellent option to make a low-fat version of tamales for those of you that for dietary reasons, or because lard is not sold in your area, or simply is a personal preference not to eat pork or pork products. My family loves these tamales, and they don’t even notice the difference. Really, it all depends on how good is the chicken broth you use to flavor the dough.
Healthy Tamales
My friend Xochitl shared with me this recipe a long time ago. I met her while I was a member of a cooking forum, and before I had this blog. The original recipe is for a larger quantity of tamales that was shared by another of the members. The funny thing is that a couple of years ago, a reader requested a recipe low in fat, I sent her
this oil version for tamales, and months later she wrote back telling me that she was selling oil tamales. So, give this recipe a try and enjoy!
How to make Healthy Tamales Recipe
DIRECTIONS:
- In a large pot, place the cornhusks and cover with hot water to soften them. Leave there for at least 30 minutes. Drain and reserve. (Please check the ingredients list below)
- In a large bowl, mix the dry ingredients, and stir in the vegetable oil. Pour the warm chicken broth and mix with a spatula until you form a dough with a creamy texture, similar to soft ice cream. If the dough doesn’t look as creamy as in the picture, add a little more broth, a tablespoon at the time.
- Spread about 3 tablespoons of the dough on the corn husk using a spoon or spatula. Top with 2 tablespoons of the filling. Fold one left side of the husk to the center and then the right side to the center. Finally, fold the end toward the center of the tamal. Place the tamal on a tray while you finish assembling the rest.
- Now, get your steamer ready adding a couple of hot cups of water and line the steamer rack with corn husks. If you don’t have a steamer, place loose pieces of aluminum foil at the bottom of the pot to function as a steamer rack.
- Place the tamales standing up, cover with the rest of the corn husk, a clean dishtowel, and the pot lid.
- Cook for 60 minutes to 75 minutes over medium heat. While cooking, add more hot water to the pot if needed, be careful with the steam while removing the lid. To make sure your tamales are done, remove one and if the corn husk can easily be removed from the dough they are ready. The tamales will firm up after cooking.
Provecho!
Mely,
More recipes:
Black Beans and Pork Cracklings Tamales.
How to Make Sweet Tamales
📖 Recipe
Healthy Tamales Recipe
This is really an excellent option to make a low-fat version of tamales for those of you that for dietary reasons, or because lard is not sold in your area, or simply is a personal preference not to eat pork or pork products.
Ingredients
- 2 ½ cups of corn masa-harina the one use for tortillas
- ½ teaspoons baking powder
- 1 teaspoon salt*
- ¾ Cups Vegetable oil
- 1 ¾ cup of warm chicken broth
- 2 cups of Picadillo or the filling of your choice see notes.
- 16 Large corn husks plus more for the steaming pot.
Instructions
- In a large pot, place the cornhusks and cover with hot water to soften them. Leave there for at least 30 minutes. Drain and reserve.
- Meanwhile, in a large bowl, mix the dry ingredients (corn masa-harina, baking powder and salt) , and stir in the vegetable oil. Pour the warm chicken broth and mix with a spatula until you form the dough into a creamy texture, similar to soft ice cream. If the dough doesn’t look as creamy as in the picture, add a little more broth, a tablespoon at the time.
- Spread about 3 tablespoons of the dough on the already soft corn husk using a spoon or spatula. Top with 2 tablespoons of the filling. Fold one left side of the husk to the center and then the right side to the center. Finally, fold the end toward the center of the tamal. Place the tamal on a tray while you finish assembling the rest.
- Now, get your steamer ready adding a couple of hot cups of water and line the steamer rack with corn husks. If you don’t have a steamer, place loose pieces of aluminum foil at the bottom of the pot to function as a steamer rack.
- Place the tamales standing up, cover with the rest of the corn husk, a clean dishtowel, and the pot lid.
- Cook for 60 minutes to 75 minutes over a medium heat. While cooking, add more hot water to the pot if needed, be careful with the steam while removing the lid. To make sure your tamales are done, remove one and if the corn husk can easily be removed from the dough they are ready. The tamales will firm up after cooked.
Notes
*Before adding the salt, make sure your chicken broth is not too salty, if you are unsure about it, then first add the broth, mix the dough and then taste to see if it needs salt. Try to use a homemade chicken broth if possible to enhance the flavors of the dough. Some cooks in Mexico use powdered chicken bullion to add more flavor to the dough. If you want to use that option do not add salt.
**In this recipe, I’m using picadillo, but you can use shredded chicken with green salsa, or pork in red salsa, poblano peppers with cheese. Even refried beans taste delicious in tamales.
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Nutrition
Serving: 1TamalCalories: 226kcalCarbohydrates: 14gProtein: 7gFat: 17gSaturated Fat: 11gTrans Fat: 1gCholesterol: 20mgSodium: 259mgPotassium: 156mgFiber: 1gVitamin A: 39IUVitamin C: 2mgCalcium: 36mgIron: 2mg
Tried this recipe?Let us know how it was!
Nel
The recipe looks good. Bur why does the total prep/cook time on the recipe say 8 hours 31 minutes?
Mary Nagle
Can I use the corn flour for tamales? Your recipe calls for corn flour for tortillas. What is the difference?
Mely Martínez
Hello Mary,
You can use the corn masa harina for tamales. They texture will be a little coarse and the tamales will be more fluffy with that masa harina.
Ann
I made these today using a chicken and cheese filling and they turned out amazing! Mine made 23 tamales so I am guessing I probably uses less of the dough and more filling, but I am very happy with the dough to filling ratio. I will be blogging my version sometime soon and will link back to your post. Thanks again for a healthier tamale recipe.
L Dona
I have hesitated making tamales for years thinking that they had to be made of lard or shortening. I tried this recipe tonight and made a batch (chicken in red sauce and poblano with jack cheese). They were wonderful. Thanks for the recipe!
Dee
Hi Mely I have a question. I'm not a big fan of pork made tamales, but I've seen when the big Mex. stores have prepared masa? the lady told me it's plain? How do I prepare that? can I follow your oil recipe, or can I also add Veg. shortening? not sure what to do? I would buy a 5lb bag. so how much oil or vegie shortening would I add? would I still use the broth, since it's already so soft in the bag? help please/ thank U.
Mely Martínez
Hello Dee,
I will use about 2 cups of oil for that bad of masa.
Diana Park
This was sooo delicious. Just as delicious of a texture as masa made with lard and tastes just as great. Thank you for this healthier alternative.
Alison
Hello will this work well if I use Avocado oil instead of vegetable oil?
Mely Martínez
Hello Alison,
It could work.
Deb Giragosian
I have come to love tamales after spending several months a year in Ecuador. I had not been able to find a good commercial tamale and wanted to have healthy ingredients so I tried this recipe.
Both the process and the end resuts were terrific! The masa dough was easy to work with. I made corn and cheese and some chicken with green chiles.
The instructions and hints were petfect. Thank you so much!
Genie
I have not yet tried this & I need a little information. Hoping you can help. I bought MASECA, the one in the brown bag that says for Tamales.
I want to make healthier tamales & not use lard or shortening when I make them. I'd rather use healthy oil if possible. Can you suggest some ideas?
The Maseca I bought says to use lard or vegetable shortening.
Thank you
Mely Martínez
Hello Genie,
There are many options nowadays at the health food stores. Just make sure to buy one that has not flavor or a strong flavor to enjoy the other ingredients of the tamales.
Chelsea Broussard
This recipe was amazing! Thank you from a first time tamale maker.
Marilyn Paskert
This is an excellent recipe. I used avocado oil I bought at Costco and used left over turkey for the meat...so good!
Mely Martínez
Thank you for sharing the idea of using avocado Oil and the turkey leftovers.
Konnie S.
Great masa recipe. I will be using it everytime ♥️
Konnie S.
Great masa recipe. Thank you so much. I will use it everytime ♥️
Jennifer
Hi - have you ever used this recipe to make a “tamale pie”, in one container? We have no husks, and love this recipe.
Mely Martínez
Hello Jennifer,
You can use it to make a tamale pie, you are going to like the texture.
kim
These came out wonderfully! I have made them several times and cannot even get them to the freezer because my husband eats them so fast. I use a black bean filling and get a delicious result. Thank you for a great recipe that is in my regular rotation.
Mely Martínez
Hello Kim,
I'm so happy to know you like them.
Rick
How many tamales are in the serving size that the nutritional info refers to?
Mely Martínez
One tamal.
Sara
These turned out perfectly... and it was my first time ever making tamales! I stay away from saturated fats and was soo happy that these turned out so yummy without lard! I made 3 kinds-- homemade refried beans, carne machaca, and mozzarella cheese sticks (which turned tan colored and yummy) and steamed them in my instant pot for 10 minutes on the steaming rack. Next time I'll make rajas con queso! Can't wait to try your sweet tamal recipe. Thanks so much.
Margaret Romo
Actually was pleasantly surprised how good they are.
Maria Soto
Hi there, I was wondering if using almond flour instead of the corn would work, just trying to cut down on the carbs since I would love to try making some black bean with mole tamales. I read someone used 1/2 corn 1/2 corn almond flour but I wonder how these would turn out if done only with almond flour. also I wonder have you tried using a vegetable broth to make vegan tamales?
Mely Martínez
Hello Maria,
I have never tried with only almond flour. I know some people use part almond flour with canned baby corn, and mix it with other protein, like cooked shredded chicken, cheese or ground pork chicharron. They use it as a binder since the almond flour by itself will crumble.
And about the broth, yes, you can use vegetable broth.
Lisa
Hi Mely, thanks for the recipe. What can I serve with the tamale(like a sauce). Also what do you think about using oat flour instead of cornflour?
Mely Martínez
Hello Lisa,
In some regions of Mexico, tamales are served with a side dish of beans, like refried black beans, plus a salsa (sauce). A salsa is almost always offered when serving tamales.
About the oat flour, you can try to make them with it. We even have some tamales made with wheat flour in Central Mexico.
Elisa Harvie
I made tamales with olive oil and they came out awful! The olive oil flavor is just too pungent! Will try Crisco or a milder oil next time...
Mely Martínez
Hello Elisa,
You are right about it, that's why I use vegetable oil. Olive oil has a very strong flavor.
Perlita
Hola Mely!
I'm excited to try this recipe!
I'd like to buy some fresh Masa from my local tortilleria, but this time instead of getting the Masa Preparada, I will get the plain one and prepare it myself using your method. My question for you is, do I still need to add the baking powder in addition to the salt and canola oil? I'd like to add the chicken broth to some, and keep some without it because I'll be making some vegan/vegetarian ones as well.
thank you so much for your help!
Mely Martínez
Hello Perlita,
Yes, you still need to add the baking powder. Happy cooking!
Monica
My sister in law and I made these before thanksgiving, they were delicious and so much easier to make. We made these with a chicken in green salsa and are now a family favorite. Thank you Mely for the the recipe.
Mely Martínez
Hello Monica,
I'm so glad to know you like them. Happy cooking!
Lola G
Hi Mely,
My friends and I love making tamales but don't like all that fat in the lard. So thanks for this recipe with oil. I am also happy to see that you have provided the nutrition info as I am counting Weight Watcher points. However, there is no gram count listed for fiber content. Is it zero? I think there must be a little fiber in them especially in the filling. I do need that count to figure my points. Would you have that handy or be able to get it for me? Thanks so much. Love your site.
Lola
Elizabeth
This was my first time making tamales without store bought masa (with lard). I also made your picadillo recipe with ground chicken for the filler (extra healthy!). I found that this masa does not spread or stick on the corn husks as easily as traditional lard masa so was a bit worried. However, after steaming the masa was the correct consistency and it was all delicious!
Thank you for this. Will definitely make again!
mmartinez
Hello Elizabeth,
I do appreciate you took the time to come back and comment about this recipe for Tamales using Oil instead of lard. Thank you for trying the recipe, I'm so glad to know you like them. Happy cooking!
Shannon Diesel
These were the best tamales I've had in forever and I LIVE IN MEXICO!! We don't eat a lot of tamales because my husband doesn't eat pork and I didn't know that I could make these at home *without lard* plus they were so simple to make. My husband had a list of fillings I could use for next time as we were eating them. This time I made them Pollo con salsa verde and elote con rajas. Thank you so much for a wonderful recipe! This page is bookmarked so I can always find this recipe!! Saludas
mmartinez
Hello Shannon,
It is so great to know you and your husband like this version of tamales. Enjoy! And keep me posted with all other versions you make in the future.
Terri C
HI, Mely . Your’s the 1st recipe I’ve found that says “ corn FLOUR “, ,happily!(I hope)- I do NOT want to use CALCIUM HYDROXIDE (which seems to be in ALL masa harina,& i can’t! Find an ORGANIC substitute , or ?)- WIll i still get the proper consistency & flavor in the finished/cooked//steamed tamale? IM just trying to REALLY keep it Organic & do NOT want the Cal.. so will it work right? Suggestions? THANKS!! Terri
mmartinez
Hello Terri,
The only way that you can make nixtamal is using Calcium Hydroxide. That is the way we make corn masa for tortillas.
Martha
Hola Mely!
Tengo una pregunta. Los Tamales que sobran, los ya hechos, los puedo guardar en el refigerador por cuantos días? O tengo que congelarlos para comerlos en una semana? Si es así, como los descongelo?
Muchas gracias por tu blog, vivo en Holanda y es una maravilla poder hacer las recetas de mi mamá y mi abuelita.
Un saludo
Martha
mmartinez
Hola Martha,
Los puedes congelar, ponlos en una bolsa de las especiales para congelar. Para recalentarlos, ponlos en una ollita con poquita agua y al vapor hasta que esten calientes de nuevo. Si tienes micro ondas, solo pon los tamales en el micro por 1 minuto por cada tamal. Saludos!
Richard
How many per serving?
mmartinez
Hello Richard,
2 tamales per person.
Maggie Unzueta
This looks incredibly delicious. Yum!
Jessica
Hi! This recipe sounds great! I'm wondering though, if I use olive oil, will it be the light one?
And, is it possible to use "masa para tortillas" instead and preparing that way? (That's what my mom uses but uses lard)
Gracias!
mmartinez
Hello Jessica,
Yes, you can use "masa para tortillas", and light olive oil is a good choice too. I think someone else mentioned using olive oil in the previous comments.
Joy
A bit upset with my husband over this recipe. I made these tamales using skinless chicken breast for the filling and extra virgin olive oil for the dough. This was the fist time I have ever made them and was eagerly awaiting trying one, but my husband snuck into the kitchen and was snatching them every time I turned around. Lets just say there were not many for the family. I suggest at least doubling this recipe if you have a husband like mine.
mmartinez
Hello Joy,
I'm sorry about the few tamales this recipe renders. (Smile) Next time you better double the recipe!!
Thanks for trying the recipe and for coming back to let us know your results using olive oil and chicken breast.
Provecho!
Linda
3/4 cup of oil or 3/4 TBSP of oil
mmartinez
Hello Linda,
3/4 cup of vegetable oil.
Kristy
I'm new to making tamales. I have masa harina de maiz in my pantry. Can I use that instead of corn flour? Thank you!
Mely Martínez
Hello Kristy.
Yes, that is what I use, masa-harina the one you use to make tortillas.
lashi
yes you can
Stephen
Do you think it would be alright to use olive oil or similar?
mmartinez
Hello Stephen,
Yes, you can use olive oil, but Olive oil has a very strong flavor that will be infused into the dough. You can use other oil that has a neutral flavor to enjoy the whole dish.
Alexis
Use a more mild fruity variety of EVOO like an arbequina mono variety from Spain or a koroneiki from Greece;) This is my plan. These two varieties usually have notes of apple and banana that will really bring out other flavors. Thanks for the recipe.
Melissa L Schaible
Hello Mely 🙂 Do you think this recipe would work with coconut oil?
mmartinez
Hello, Melissa
Some of my readers mentioned on Facebook about it. You can use it but not sure about the flavor, I mean how strong will it be.
melissa L schaible
I used the coconut oil and it came out amazing! I also used half corn and half coconut flour 🙂
Grady
Thanks for posting this.
Erica
Hi Mely! I just discovered you on Pinterest and my mother & I tried this healthy tamale recipe and they turned out delicious! Thank you so much for sharing your recipe with us. Christmas is so much better with tamales. We look forward to trying out more of your recipes.
mmartinez
Hello Erica,
Yes, Christmas is so much better with tamales! 🙂 I'm glad you and your mother enjoyed the recipe.
Happy cooking!
Chris
We love tamales. I haven't tried any like this, I've got to try these! Happy holidays to you and your family!
GlorV1
Mely,, I'm thinking of spreading the masa, adding the meat and making the tamales today and then refrigerating and cooking on Thursday, will that be okay? Merry Xmas to you and your family.
mmartinez
Hello Gloria,
I guess, it will be better to freezer the already prepared or assembled tamales, and then defrost the day you want to cook them. I had done that before, and know that some people freeze them, but I had never just refrigerate them for some days and them cook. The flavor will not be the same.
Let me know how they turn out for you.
Happy holidays!
mmartinez
Hello Gloria,
I guess, it will be better to freezer the already prepared or assembled tamales, and then defrost the day you want to cook them. I had done that before, and know that some people freeze them, but I had never just refrigerate them for some days and them cook. The flavor will not be the same.
Let me know how they turn out for you.
Happy holidays!