Let me tell you about the day I discovered I could still enjoy tamales without the carb crash. I was at my friend Maria’s house, drooling over her homemade tamales, when she casually mentioned her new low-carb version. My jaw dropped. Tamales? Low carb? It sounded like magic!
That conversation changed everything for me. Now I make these beauties at least twice a month, and honestly, they taste just as good as the traditional ones.
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Why Low Carb Chicken Tamales Are a Total Game-Changer
Here’s the thing about Low Carb Chicken Tamales: they give you all the comfort and authentic flavor of traditional Mexican tamales without the heavy carb load afterward. Instead of regular corn masa, we’re using a smart blend that keeps the texture spot-on while slashing carbs — making it a healthy tamales recipe anyone can enjoy.
I used to think tamales were off-limits when I started eating healthier. But this high protein tamales recipe proved me so wrong! The chicken filling stays juicy and flavorful, and that masa? It still has that soft, slightly crumbly texture we all crave — only now it fits perfectly into low calorie Mexican food goals.
The best part is watching people’s faces when they take a bite. Nobody ever guesses they’re eating Low Carb Chicken Tamales. They just keep reaching for more — and feeling great afterwards!
The Secret to Making Keto Chicken Tamales That Actually Taste Good
Traditional masa dough is loaded with corn flour and lard. Our version swaps those for almond flour, coconut flour, and a touch of psyllium husk. Sounds unusual, right? Trust me — these swaps make keto chicken tamales that taste just as amazing as the original.
The psyllium husk acts like a binder and gives the dough that authentic stretchy feel. Without it, your Low Carb Chicken Tamales may fall apart. Learned that the hard way my first try — spoiler: don’t skip it!
For the fat, I use avocado oil instead of lard. It keeps the recipe light but still rich and satisfying — plus completely dairy-free if that’s important to you.
The chicken gets seasoned with cumin, chili powder, garlic, and lime for bold flavor that truly shines in this healthy tamales recipe. And when I’m craving heat? A few jalapeños take these high protein tamales to the next level 🔥
Why This Low Calorie Mexican Food Recipe Works for Everyone
Mexican food doesn’t have to wreck your diet goals. These tamales clock in at roughly 150 calories each, depending on how big you make them. That means you can enjoy two or three without any guilt.
I love serving these at gatherings because they work for so many different eating styles. Keto folks love them. Low-carb dieters are thrilled. Even my friend who just wants to eat healthier always asks for the recipe.
The protein content is impressive too. Each tamale delivers about 12 grams of protein, making them perfect for post-workout meals or when you need something filling that won’t spike your blood sugar.
If you’re exploring more healthy Mexican-inspired options, you might also enjoy these low carb stuffed bell peppers that use similar seasonings.
Low Carb Chicken Tamales | Healthy High-Protein Recipe
Ingredients
For the Masa Dough:
- 2 cups almond flour
- 1/2 cup coconut flour
- 2 tablespoons psyllium husk powder
- 1 teaspoon baking powder
- 1 teaspoon salt
- 1/2 cup avocado oil
- 1 1/2 cups chicken broth
- 1 teaspoon cumin
For the Chicken Filling:
- 2 cups shredded cooked chicken breast
- 1/2 cup salsa verde
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- Salt and pepper to taste
- 12-15 corn husks soaked in warm water
Instructions
- Step 1: Soak your corn husks in warm water for at least 30 minutes until they’re pliable. This step is crucial, so don’t skip it!
- Step 2: Mix all the dry masa ingredients in a large bowl. Whisk them together really well so everything’s evenly distributed.
- Step 3: Add the avocado oil and chicken broth to your dry ingredients. Stir until you get a thick, spreadable dough. It should look like thick hummus.
- Step 4: Prepare your chicken filling by mixing the shredded chicken with salsa verde and all the spices. Taste it and adjust seasoning as needed.
- Step 5: Pat your corn husks dry. Spread about 2-3 tablespoons of masa dough on each husk, leaving space at the top and bottom.
- Step 6: Add a spoonful of chicken filling down the center of the masa. Don’t overfill or they’ll be hard to close.
- Step 7: Fold the sides of the husk toward the center, then fold up the bottom. Secure with a thin strip of corn husk if needed.
- Step 8: Stand the tamales upright in a steamer basket with the open end facing up. Steam for 45-50 minutes until the masa pulls away from the husk easily.
- Step 9: Let them rest for 10 minutes before serving. This helps them firm up perfectly.
Video
Making High Protein Tamales Your Weekly Staple
One batch makes about 12 tamales, and they freeze beautifully. I always double the recipe and freeze half for those nights when cooking feels impossible.
The prep does take a bit of time, I won’t lie. But it’s such a meditative process once you get into the rhythm. Put on some music, pour yourself a drink, and enjoy the assembly line you’ve created.
My kids help me spread the masa and fill the tamales now. It’s become our Sunday afternoon tradition. They get so proud when we steam them and everyone digs in.
Ingredients
For the Masa Dough:
- 2 cups almond flour
- 1/2 cup coconut flour
- 2 tablespoons psyllium husk powder
- 1 teaspoon baking powder
- 1 teaspoon salt
- 1/2 cup avocado oil
- 1 1/2 cups chicken broth
- 1 teaspoon cumin
For the Chicken Filling:
- 2 cups shredded cooked chicken breast
- 1/2 cup salsa verde
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- Salt and pepper to taste
- 12-15 corn husks, soaked in warm water
Instructions
Step 1: Soak your corn husks in warm water for at least 30 minutes until they’re pliable. This step is crucial, so don’t skip it!
Step 2: Mix all the dry masa ingredients in a large bowl. Whisk them together really well so everything’s evenly distributed.
Step 3: Add the avocado oil and chicken broth to your dry ingredients. Stir until you get a thick, spreadable dough. It should look like thick hummus.
Step 4: Prepare your chicken filling by mixing the shredded chicken with salsa verde and all the spices. Taste it and adjust seasoning as needed.
Step 5: Pat your corn husks dry. Spread about 2-3 tablespoons of masa dough on each husk, leaving space at the top and bottom.
Step 6: Add a spoonful of chicken filling down the center of the masa. Don’t overfill or they’ll be hard to close.
Step 7: Fold the sides of the husk toward the center, then fold up the bottom. Secure with a thin strip of corn husk if needed.
Step 8: Stand the tamales upright in a steamer basket with the open end facing up. Steam for 45-50 minutes until the masa pulls away from the husk easily.
Step 9: Let them rest for 10 minutes before serving. This helps them firm up perfectly.
Tips for Tamale Success
The consistency of your masa dough makes or breaks this recipe. It should spread easily but not be runny. If it’s too thick, add a tablespoon of broth at a time. Too thin? Add more almond flour.
Don’t pack your steamer too tightly. The tamales need space for the steam to circulate properly. I learned this after making a batch that came out slightly gummy on one side.
For extra flavor, try adding some low carb buffalo cauliflower wraps on the side for a complete meal spread.
You can customize the filling endlessly. Shredded pork, beef, or even a vegetarian option with cheese and green chiles all work beautifully. Some nights I make a few different varieties just to keep things interesting.
Making Them Your Own
The beauty of this recipe is how adaptable it is. Add some diced green chiles to the masa for extra kick. Throw in some cheese with the chicken filling. Use different salsas to change up the flavor profile completely.
I’ve made these with red salsa, tomatillo salsa, and even a smoky chipotle version. Each one brings something special to the table.
For more inspiration on healthy comfort food makeovers, check out this ground turkey stuffed peppers recipe that takes a similar approach to lightening up classics.
Wrapping It Up
Making low carb chicken tamales at home might seem intimidating at first, but I promise it gets easier every time. The flavor payoff is absolutely worth the effort, and your kitchen will smell incredible while they’re steaming 😋
These tamales prove you don’t have to give up your favorite foods to eat healthier. You just need to get a little creative with your ingredients. Now go make a batch and let me know what you think! Your future self will thank you for meal-prepping these delicious bundles of joy.
