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.
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!
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