Are tamales keto friendly? – Calories, Nutrition and Keto Recipes

Are tamales Keto-Friendly?

Traditional tamales, which are typically made from a corn-based masa dough and filled with proteins and veggies, are not considered keto-friendly. This is due to the high carb content found in the mainstays of the recipe: the masa dough. The cornflour used in the dough is high in carbs, which goes against the principles of a ketogenic (or keto) diet, which emphasizes low carb and high fat intake.

Nutritional Facts About Tamales

The nutritional content of tamales can vary depending on the recipe used, specifically the fillings. However, the majority of nutritional content in tamales comes from the masa dough and these values are fairly consistent. Tamales are a good source of proteins and fibers. However, they also contain a substantial amount of fats, and even more so, carbs.

What is the Average Weight?

The average weight of a traditional tamale can vary widely depending on the size of the tamale and the fillings used. However, on average, a tamale weighs around 4 ounces (113.4 grams).

Additional Information About Tamales

Tamales, especially if they are filled with lean meats, can contain a good amount of proteins. Moreover, depending on the fillings used, tamales can also contain various vitamins and minerals, including but not limited to iron, potassium, and vitamin C.

Other Foods To Match With

Tamales are often served with a variety of condiments and sides such as guacamole, salsa, refried beans, and rice. The piquancy of salsas and the creaminess of guacamole complement the heartiness of tamales quite well. However, many of these traditional pairings are high in carbs and may not be suitable for a keto diet. Instead, consider pairing tamales with green salads, boiled or grilled vegetables, or a simple squeeze of lime to keep carb intake low.

8 Famous Keto-Friendly Dishes To Try

Typical tamales are not keto-friendly as they are made from masa, a type of corn flour, which is high in carbs. However, it is possible to make keto-friendly versions of tamales by substituting traditional ingredients with low-carb alternatives.

1. Keto Tamale Pie

A delicious dish packed with ground beef, vegetables, and spices. The crust is made from almond flour and cheese to keep it keto-friendly. This option is high in protein and healthy fats, which are the pillars of a ketogenic diet.

2. Keto Tamales with Almond Flour

By replacing traditional masa with almond flour and using a protein-rich filling of your choice, these tamales are perfect for keto dieters. The almond flour helps to significantly reduce the carb content and keep you feeling satisfied.

3. Cauliflower Rice Tamales

In this recipe, cauliflower rice substitutes the masa, offering fewer carbs and an extra serving of vegetables. This dish also includes chicken for an additional protein boost.

4. Keto Tamales with Coconut Flour

Another version of a tamale using coconut flour instead of masa, tends to be a bit lighter in texture. This version can be filled with beef, chicken or even vegan options like veggies or avocado.

5. Cheese and Green Chile Tamales

This recipe utilizes almond flour to replace masa and is filled with cheese and green chiles, providing a mouth-watering combination of flavors without the high carb content.

6. Keto Pork Tamales

These tamales replace the high-carb corn dough with a combination of almond and coconut flours. Filled with savory pork, and guaranteed to satisfy your tamale craving while sticking to the keto diet.

7. Zucchini Tamales

This innovative recipe uses grated zucchini instead of masa for a nutritious, low-carb tamale. The zucchini imparts a unique, light flavor and is suitable for vegetarians as well.

8. Ground Beef Tamale Casserole

This recipe takes all the flavors of a traditional tamale and turns it into a casserole. Using almond or coconut flour instead of masa and adding ground beef provides a delicious and satisfying low-carb meal.

Are tamales keto friendly?

No, traditional tamales are not typically considered keto-friendly. The reason for this is because they are made with masa harina, which is a type of corn flour, and often filled with high-carb ingredients such as corn, beans, and fruit. The average tamale can contain around 30 to 35 grams of carbs, which is higher than the daily allowance of carbs for someone on a strict ketogenic diet of 20-50 grams per day.

Can I make keto friendly tamales?

Yes, you can indeed make keto-friendly tamales. The key is to replace the high-carb ingredients, such as the masa dough, with low-carb options. For example, you can use almond or coconut flour instead of corn flour, and fillings can be made with low-carb vegetables and meats.

What are the calories and nutrition facts for tamales?

The nutritional content of tamales can vary widely based on the size of the tamale and the ingredients used. However, the average pork tamale contains about 285 calories, 11 grams of fat, 36 grams of carbohydrates, 4 grams of fiber, and 11 grams of protein.

Aren’t tamales high in fiber?

While tamales do contain fiber, particularly if they are made with whole grain cornmeal, they are still typically high in net carbs, making them unsuitable for a ketogenic diet. It’s also critical to bear in mind that fiber content does not negate carbohydrate content when considering whether a food is keto-friendly.

Are there any keto recipes for tamales?

Yes, there are keto-friendly tamale recipes available. One such recipe substitutes the traditional masa harina with almond flour and psyllium husk powder for the dough and uses a combination of pork, cheese, and low-carb vegetables for the filling. It provides all the delicious flavors of regular tamales, but with significantly fewer carbs.

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