Spicy Keto Tamales with Cauliflower Masa

These tamales swap the corn masa for a dough of riced cauliflower, almond flour and coconut flour. The dough is spread on a soaked corn husk, topped with a spicy filling of shredded chicken, green chilies, cumin, smoked paprika and cheese, folded up and steamed for 45 to 60 minutes. The recipe makes 6 servings and takes 90 minutes in total, 30 of them prep.

Save this recipe for later:

What Goes into the Masa and the Filling

The amounts are on the card. This is what each ingredient does.

• Riced cauliflower (2 cups, fresh or frozen): the base of the masa, which gives it a light, fluffy texture.
• Almond flour (1 cup) and coconut flour (1/4 cup): gluten-free flours that give the masa structure and a subtle nutty flavor.
• Chicken or vegetable broth (1/2 cup) and olive oil (1/4 cup): the moisture that turns the dry ingredients into a dough, and the richness.
• Baking powder, salt, garlic powder, onion powder and chili powder: seasoning for the masa itself.
• Cooked shredded chicken or pork (1 cup): the savory center of the filling.
• Diced green chilies (1/2 cup, canned or fresh): heat and depth.
• Cumin (1 teaspoon) and smoked paprika (1 teaspoon): mixed into the filling.
• Shredded cheese (1/2 cup, cheddar or pepper jack): melts through the filling.
• Corn husks: soaked in warm water for 30 minutes before you use them.

Getting the Masa Right

Wet masa is the main thing that goes wrong. If you use fresh cauliflower, steam it until tender (about 5 to 7 minutes), let it cool slightly and rice it with a food processor or a box grater. If you use frozen cauliflower, microwave it until thawed and squeeze out the excess moisture. Drain it thoroughly before mixing.

Combine the riced cauliflower with the almond flour, coconut flour, baking powder, salt, garlic powder, onion powder and chili powder. Add the broth and olive oil and stir until a dough forms. If it is too dry, add a little more broth until it is pliable. It should be soft but not sticky. If it turns out too wet, add more almond or coconut flour.

Assembling and Steaming

Mix the chicken, green chilies, cumin, smoked paprika and cheese in another bowl. Spread about 2 tablespoons of masa in the center of a soaked husk, flatten it slightly and put about 1 tablespoon of filling on top. Fold the sides of the husk over, then fold up the bottom to close it. Repeat with the remaining husks.

Stand the tamales upright in a large steamer pot. Add water, but keep it below the tamales so they do not get waterlogged. A steamer basket or a plate lifts them above it. Cover tightly and steam for 45 to 60 minutes, until the masa is firm and cooked through. It should pull away easily from the husk, and you can unwrap one to check. Let them cool for a few minutes before serving.

Variations

• Vegetarian: use sautéed mushrooms and spinach in place of the chicken, and add more cheese for flavor.
• More heat: add diced jalapeños or hot sauce to the filling.
• Other proteins: shredded pork, ground beef or turkey, seasoned with your favorite spices.

What to Serve With Them

Low-carb salsa or guacamole is the obvious pairing. An avocado salad with diced tomatoes, red onion and a squeeze of lime balances the spice, and cauliflower rice makes a low-carb side. For drinks, a low-carb margarita made with lime juice, tequila and a sugar-free sweetener, or sparkling water with lime.

Equipment

A steamer pot (a large pot with a heatproof plate or colander inside works), mixing bowls, measuring cups and spoons. A food processor is optional for ricing fresh cauliflower.

Make Ahead and Freezing

Assemble the tamales ahead and keep them in the refrigerator for up to 3 days. For longer storage, freeze them in an airtight container or freezer bag for up to 3 months, and steam them straight from the freezer with a few extra minutes of cooking time.

Nutrition per Tamale

Each tamale has about 250 calories, 18 grams of fat (5 grams saturated), 6 grams of carbohydrates, 3 grams of fiber, 2 grams of sugar, 15 grams of protein and 400 milligrams of sodium.

FAQ

Can I freeze the tamales?

Yes. Store them assembled in an airtight container or freezer bag for up to 3 months, and steam them from frozen with a few extra minutes.

How can you tell when they are done?

The masa is firm and pulls away easily from the husk, usually after 45 to 60 minutes of steaming. Unwrap one to check if you are unsure.

What can replace the chicken?

Shredded pork, ground beef or turkey. For a vegetarian filling, use sautéed mushrooms and spinach.

The Foodie Yummy Cookbook

12 reader-favorite recipes in one printable PDF. Enter your email and download it instantly.

Made it or loved it? Share this recipe

Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us