Free Printable: Low Carb & Keto Food List

• What Is A Tamale?
• Why You Need My Keto Tamales Recipe
• Ingredients & Substitutions
• How To Make Keto Tamales
• Recipe Variations
• Topping Ideas
• More Keto Mexican Recipes
• My Tools For This Recipe
• Keto Tamales Recipe card
• Recipe Reviews

These keto tamales taste like the real deal, but they’re made without the corn and carbs of traditional tamales. Just like my keto tamale pie , keto cornbread , and keto popcorn , we’re using a secret ingredient to give it classic corn flavor, without the corn! Serve these tamales alongside your favorite Mexican dish , or try my keto Chipotle bowl for a complete feast.

For a flavor and texture like the masa in traditional tamales, you need the right flour. Wholesome Yum Almond Flour makes the perfect substitute because it cooks up soft and has a find grind for the ultimate soft texture. You won’t miss the original!

What Is A Tamale?

A tamale is a Mexican dish made up of a masa dough that is spread out on a dried corn husk. A filling (chicken, pork, vegetable, etc.) is added before the corn husk is rolled up and the whole thing is steamed.

Why You Need My Keto Tamales Recipe

• Classic tamale flavors
• Easy to make
• Made with basic keto ingredients
• Keto, low carb, and gluten-free
• Just 3.35 grams net carbs per tamale (6.7 grams per serving of two)

Ingredients & Substitutions

Here I explain the best ingredients for my low carb tamales recipe, what each one does, and substitution options. For measurements, see the recipe card .

For The Wrapping & “Masa”:

• Dried Corn Husks – These can be found in Mexican markets and some grocery stores, or get it delivered right to your door. You can’t make tamales without them.
• Wholesome Yum Blanched Almond Flour – This is the best keto flour as it’s super-fine and results in the closest texture to traditional flours. In this recipe, we’re using it as a “keto masa” flour. Sorry, substituting coconut flour won’t work here; it absorbs moisture too much and would require a completely different recipe.
• Sweet Corn Extract – This gives the almond flour the flavor of corn masa, without adding all of the carbs.
• Spices – Sea salt and cumin . If you like spice, you could also add some chili powder.
• Baking Powder – This helps give volume to the tamale wrapper so that it isn’t too dense.
• Avocado Oil – Or any vegetable oil.
• Wholesome Yum Psyllium Husk Powder – This acts as a binder in our tamale wrapper and I created my own because I had trouble finding one that was good enough.

For The Filling:

• Shredded Chicken – This shredded chicken is super easy, but you could also use store-bought shredded chicken or even rotisserie chicken.
• Salsa – Use your favorite kind! I love my fresh salsa recipe , but regular homemade salsa or even store-bought also works.

See below for other filling variations and topping ideas!

How To Make Keto Tamales

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep corn husks. Place corn husks in a large pot filled with warm water. Set aside until softened.
2. Mix keto masa. In a large mixing bowl, combine almond flour, corn extract, sea salt, cumin, baking powder, avocado oil, and psyllium husk powder. Add hot water and mix until it forms a paste.

<img loading=“lazy” src=“https://www.wholesomeyum.com/wp-content/uploads/2022/02/wholesomeyum-Keto-Tamales-Recipe-3.jpg" onerror=“this.onerror=null;this.src=‘https://blogger.googleusercontent.com/img/a/AVvXsEhe7F7TRXHtjiKvHb5vS7DmnxvpHiDyoYyYvm1nHB3Qp2_w3BnM6A2eq4v7FYxCC9bfZt3a9vIMtAYEKUiaDQbHMg-ViyGmRIj39MLp0bGFfgfYw1Dc9q_H-T0wiTm3l0Uq42dETrN9eC8aGJ9_IORZsxST1AcLR7np1koOfcc7tnHa4S8Mwz_xD9d0=s16000';" alt=“Keto “masa” with almond flour in a bowl. - 7”>

1. Make tamale filling. In a medium bowl, stir together shredded chicken and salsa.
2. Assemble. Lay a corn husk flat and pat dry with a paper towel. Use a large cookie scoop and add a scoop of the batter to each corn husk. Use your fingers or a spoon to spread it over the husk evenly.

1. Add filling. Add a tablespoon of chicken and salsa filling on top of the almond flour mixture to each corn husk.
2. Fold. Fold the corn husk edges toward the middle of the tamale, then fold over, so that one side is sealed and the other is open. Tie securely. You can use one spare corn husk to rip some strips off and tie the tamales, or you can use kitchen twine. Repeat with all the tamales.

1. Cook. Place tamales open side up in a steamer basket (with water in the pot below the basket), cover, and steam for 35 minutes. (Alternatively, you can steam them in your Instant Pot by adding 1 cup of water to the bottom, placing the steamer basket with tamales on top, and pressure cooking for 20 minutes at high pressure.)

Recipe Variations

Thislow carb tamale recipe is also totally customizable. Here are some ideas to switch things up — use 2 cups of filling and 1 cup of sauce , no matter what kinds you choose.

Filling Options:

• Chicken – This is the original recipe and we’re using shredded chicken and salsa .
• Ground Beef – Brown ground beef with taco seasoning like this keto taco casserole recipe .
• Barbacoa Beef – Use the slow cooker barbacoa beef as the filling.
• Pork – Use slow cooker pulled pork . You can leave it plain or mix it with salsa, similar to the chicken version.
• Cheese – Probably not enough on its own, but you can add a tablespoon of shredded cheddar cheese (or pepper jack for heat) in addition to the meat of your choice.
• Vegetables – Try sauteed mushrooms , peppers, and/or onions.

Sauce Options:

• Tomato Salsa – Use this classic tomato salsa in both the filling and for serving. It’s simple and delicious.
• Avocado Salsa – This avocado salsa is creamy, fresh, and flavorful. It will add great flavor to your tamales.
• Enchilada Sauce – Making your own enchilada sauce takes just 10 minutes.

Topping Ideas

• Pico De Gallo – Diced tomatoes, onion, cilantro, jalapeno pepper, lime juice, and salt.
• Avocado – Sliced, diced, or made into guacamole .
• Cheese – Shredded Mexican, crumbled Cotija, or queso for drizzling are all great choices.
• Sour Cream
• Fresh Cilantro

More Keto Mexican Recipes

My Tools For This Recipe

• Cookie Scoop – This makes scooping the low carb masa quick and easy.
• Dried Corn Husks – You’ll need these to wrap the tamales.

Ingredients

Tap underlined ingredients to see the ones I use.

Wrappers & Keto Masa Dough:

• 3 oz Dried corn husks (12 +1 to make strips for tying) ▢
• 2 cups Wholesome Yum Blanched Almond Flour ▢
• 1 tbsp Sweet corn extract ▢
• 1 tsp Sea salt ▢
• 1 tsp Cumin ▢
• 1 tsp Baking powder ▢
• 1/4 cup Avocado oil ▢
• 1 tbsp Psyllium husk powder ▢
• 1/2 cup Hot water (or chicken broth) ▢

Filling:

• 2 cups Shredded chicken ▢
• 1 cup Salsa ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Place the corn husks in a large pot and cover with warm water. Let them sit for 30 minutes , until softened.
2. Meanwhile, in a large mixing bowl combine the almond flour, corn extract, sea salt, cumin, baking powder, avocado oil, and psyllium husk powder. Add the hot water and mix until it forms a paste. Set aside.
3. To make the filling, mix the shredded chicken and the salsa together.
4. Cover the filling and almond flour mixture with plastic wrap and place in the refrigerator until ready to use.
5. Once the corn husks are soft and ready to use, lay them flat on a surface. Pat them dry with paper towels. Using a large cookie scoop , add one scoop of the almond flour mixture to each corn husk. Using a spoon or your fingers spread it evenly.
6. Add one tablespoon of chicken filling on top of the almond flour mixture. Fold the long sides inward, then fold over, so that one side is sealed and the other is open. Tie securely. You can use one spare corn husk to rip some strips off and tie the tamales, or you can use kitchen twine. Repeat with all the tamales.
7. Place the tamales, open side up, in a steamer basket fitted over a pot of water, such that the basket is above the water. Cover and steam for 35 minutes . (Alternatively, you can steam them in your Instant Pot by adding 1 cup of water to the bottom, placing the steamer basket with tamales on top, and pressure cooking for 20 minutes at high pressure.)
8. To serve, unroll keto tamales on a plate. If desired, add toppings, such as fresh pico de gallo, avocado, shredded Mexican blend cheese, sour cream, or cilantro.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 tamales

• Store: Keep tamales in the refrigerator for 3-4 days.
• Meal prep: Make the shredded chicken and salsa mixture ahead of time.
• Reheat: Reheat tamales in the steamer or wrap tightly with foil and bake in a 350 degree F oven, until warm.
• Freeze: Wrap the keto tamales in plastic wrap and store in freezer for up to 6 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Tamales Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Tamales

Learn how to make keto tamales at home! They have a secret ingredient that gives them corn flavor without the carbs, and much easier than you think.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-tamales/

Ingredients

Wrappers & Keto Masa Dough:

• 3 oz Dried corn husks (12 +1 to make strips for tying)
• 2 cups Wholesome Yum Blanched Almond Flour
• 1 tbsp Sweet corn extract
• 1 tsp Sea salt
• 1 tsp Cumin
• 1 tsp Baking powder
• 1/4 cup Avocado oil
• 1 tbsp Psyllium husk powder
• 1/2 cup Hot water (or chicken broth)

Filling:

• 2 cups Shredded chicken
• 1 cup Salsa

Instructions

1. Place the corn husks in a large pot and cover with warm water. Let them sit for 30 minutes , until softened.
2. Meanwhile, in a large mixing bowl combine the almond flour, corn extract, sea salt, cumin, baking powder, avocado oil, and psyllium husk powder. Add the hot water and mix until it forms a paste. Set aside.
3. To make the filling, mix the shredded chicken and the salsa together.
4. Cover the filling and almond flour mixture with plastic wrap and place in the refrigerator until ready to use.
5. Once the corn husks are soft and ready to use, lay them flat on a surface. Pat them dry with paper towels. Using a large cookie scoop , add one scoop of the almond flour mixture to each corn husk. Using a spoon or your fingers spread it evenly.
6. Add one tablespoon of chicken filling on top of the almond flour mixture. Fold the long sides inward, then fold over, so that one side is sealed and the other is open. Tie securely. You can use one spare corn husk to rip some strips off and tie the tamales, or you can use kitchen twine. Repeat with all the tamales.
7. Place the tamales, open side up, in a steamer basket fitted over a pot of water, such that the basket is above the water. Cover and steam for 35 minutes . (Alternatively, you can steam them in your Instant Pot by adding 1 cup of water to the bottom, placing the steamer basket with tamales on top, and pressure cooking for 20 minutes at high pressure.)
8. To serve, unroll keto tamales on a plate. If desired, add toppings, such as fresh pico de gallo, avocado, shredded Mexican blend cheese, sour cream, or cilantro.

Maya’s Recipe Notes

Serving size: 2 tamales

• Store: Keep tamales in the refrigerator for 3-4 days.
• Meal prep: Make the shredded chicken and salsa mixture ahead of time.
• Reheat: Reheat tamales in the steamer or wrap tightly with foil and bake in a 350 degree F oven, until warm.
• Freeze: Wrap the keto tamales in plastic wrap and store in freezer for up to 6 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)