The Ultimate Guide to Eating Tamales on Keto Diet

If you’re on a ketogenic diet, you may be wondering if you can still enjoy tamales. Tamales are a traditional Mexican dish that typically consists of masa, or corn dough, filled with various ingredients such as meat, cheese, or vegetables, and then wrapped in a corn husk and steamed. While tamales can be a delicious and satisfying meal, they are not typically keto-friendly due to their high carbohydrate content. In this article, we’ll explore whether or not you can eat tamales on a ketogenic diet and provide some alternative options for enjoying similar flavors and textures while staying within your macros.

What is the keto diet and how does it work?

The keto diet, short for ketogenic diet, is a low-carb, high-fat diet that has gained popularity in recent years. The basic idea is to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This is achieved by drastically reducing your intake of carbs and increasing your consumption of healthy fats. The keto diet can be effective for weight loss and has been shown to improve various health conditions such as type 2 diabetes and epilepsy. However, it can be difficult to follow and requires careful planning to ensure that you are getting all the nutrients your body needs. Overall, the keto diet is a complex and controversial approach to nutrition that requires careful consideration and consultation with a healthcare professional.

RESTAURANT/FAST FOOD CHAIN	KETO-FRIENDLY OPTIONS	CARBOHYDRATES PER SERVING	NOTES
Chipotle	Bowl with lettuce, chicken/beef/pork, guacamole, cheese, sour cream, and salsa	7g net carbs	Avoid rice, beans, and tortillas
McDonald’s	Big Mac without the bun, Double Cheeseburger without the bun, Grilled Chicken Sandwich without the bun	2-5g net carbs	Avoid ketchup and fries
Subway	Salads with lettuce, spinach, chicken, turkey, roast beef, bacon, cheese, avocado, and oil/vinegar dressing	8-11g net carbs	Avoid bread, croutons, and sweet onion sauce
Taco Bell	Power Menu Bowl with lettuce, chicken/beef, cheese, guacamole, sour cream, and avocado ranch sauce	9g net carbs	Avoid rice, beans, and tortillas
Burger King	Whopper without the bun, Grilled Chicken Sandwich without the bun, Double Cheeseburger without the bun	2-4g net carbs	Avoid ketchup and fries
KFC	Grilled Chicken, Green Beans	1-2g net carbs	Avoid biscuits, mashed potatoes, and gravy
Wendy’s	Baconator without the bun, Grilled Chicken Sandwich without the bun, Caesar Salad with Grilled Chicken	2-4g net carbs	Avoid ketchup and fries
Pizza Hut	Meat Lover’s Pizza (no crust), Buffalo Wings	1-3g net carbs	Avoid crust and sugary sauces
Starbucks	Brewed Coffee, Caffè Americano, Iced Coffee, Caffè Misto, Cappuccino, Latte with almond milk	0-5g net carbs	Avoid sugary syrups and pastries
Papa John’s	Chicken Wings (no sauce), Pepperoni/Sausage Pizza (no crust)	0-3g net carbs	Avoid crust and sugary sauces
Panera Bread	Caesar Salad with Grilled Chicken, Green Goddess Cobb Salad with Chicken or Salmon, Broccoli Cheddar Soup (small)	5-12g net carbs	Avoid bread, croutons, and sugary dressings
Dunkin’ Donuts	Coffee, Iced Coffee, Espresso, Latte with almond milk	0-7g net carbs	Avoid sugary syrups and pastries
Chick-fil-A	Grilled Chicken Sandwich without the bun, Cobb Salad with Grilled Chicken, Grilled Chicken Cool Wrap	2-9g net carbs	Avoid breading, sauces, and waffle fries
Taco Cabana	Fajita Bowl with lettuce, chicken/beef/pork, guacamole, cheese, sour cream, and pico de gallo	7g net carbs	Avoid rice, beans, and tortillas
Panda Express	Grilled Teriyaki Chicken, String Bean Chicken Breast, Broccoli Beef, Mixed Veggies	3-9g net carbs	Avoid rice, noodles, and sugary sauces

What are tamales and how are they traditionally made?

Tamales are a traditional Mexican dish that has been enjoyed for centuries. They are made with masa, which is a type of dough made from corn, and filled with various meats, cheese, vegetables, or even fruits. The masa is then wrapped in a corn husk or banana leaf and steamed until cooked through. The process of making tamales is a labor-intensive one, often requiring a group of people to work together to prepare the ingredients, assemble the tamales, and steam them to perfection. The specific ingredients and methods used to make tamales can vary depending on the region and family recipes. However, one thing remains constant: tamales are a delicious and satisfying meal that has stood the test of time.

What are the main ingredients in tamales and how do they fit into a keto diet?

Tamales are a traditional Mexican dish that usually consists of a mixture of masa (corn dough), meat, and spices, all wrapped in a corn husk and steamed. However, for those following a keto diet, the corn dough is not an option due to its high carb content. Instead, some keto-friendly tamales might use a mixture of almond or coconut flour, cheese, and eggs as a substitute for the masa. The meat used in tamales can vary, but chicken, pork, or beef are popular choices. These meats can provide essential protein and healthy fats for those on a keto diet. Spices such as cumin, chili powder, and paprika are also often used in tamale recipes, which can add flavor and nutrients without adding many carbs. However, it’s important to be mindful of the sauce or toppings used on tamales as they can contain added sugars or carbs. In conclusion, tamales can fit into a keto diet by using low-carb substitutes for the masa and incorporating keto-friendly meats, spices, and toppings.

Can tamales be adapted to fit a keto diet?

If you’re following a keto diet, you might be wondering if you can still enjoy tamales. The answer is not straightforward, as it greatly depends on the ingredients used in the recipe. Traditional tamales are made with corn masa, which is a high-carb ingredient that is not keto-friendly. However, it’s possible to adapt tamales to fit a keto diet by using alternative ingredients.

For example, you could use almond flour or coconut flour instead of corn masa to make the dough. You could also use low-carb fillings, such as shredded chicken, ground beef or pork, and add flavor with spices like cumin, chili powder, and paprika. Another option is to make a tamale casserole, which can be made keto-friendly by using cauliflower rice instead of regular rice and omitting the masa altogether. The possibilities are endless, but keep in mind that adapting tamales to fit a keto diet may require some trial and error to get the texture and flavors just right.

What are some keto-friendly alternatives to traditional tamale ingredients?

Are you on a keto diet but craving tamales? Fear not, there are plenty of keto-friendly alternatives to traditional tamale ingredients! Instead of using corn masa, which is high in carbs, you can use almond flour or coconut flour. These flours are not only low in carbs, but also high in healthy fats. For the filling, skip the high-carb potatoes and opt for lower-carb vegetables like zucchini, bell peppers, and mushrooms. You can also use cauliflower rice instead of traditional rice. To add some spice, use chili powder or cumin instead of high-carb sauces or seasonings. With these keto-friendly alternatives, you can still enjoy the flavors of tamales without breaking your diet. Give them a try and see how delicious and satisfying they can be!

Are there any health benefits to eating tamales on a keto diet?

Are there any health benefits to eating tamales on a keto diet? It’s an interesting question that many people on the keto diet wonder about. Tamales are a traditional Mexican dish that is often made with masa (corn dough) and filled with various meats, cheese, or vegetables. But can this delicious dish be part of a keto diet and offer any health benefits?

While tamales are a high-carb food, there are ways to make them keto-friendly. One option is to use almond flour or coconut flour instead of masa, which can help lower the carb count. Additionally, you can fill them with keto-approved ingredients like chicken, beef, or pork, along with vegetables like peppers, onions, and spinach.

As for health benefits, tamales can provide a good source of protein and healthy fats, depending on the ingredients used. For example, beef and pork are both good sources of protein, while avocado and cheese can provide healthy fats. Some studies also suggest that consuming spicy foods can help boost metabolism and aid in weight loss, which could be a potential benefit of eating tamales with hot sauce or spicy salsa.

However, it’s important to remember that tamales can still be high in calories and saturated fat, especially if they are made with fatty meats or cheese. Portion control is key, and it’s best to enjoy them as an occasional treat rather than a regular part of your keto diet. Overall, while there may be some health benefits to eating tamales on a keto diet, it’s important to make mindful choices and balance your overall diet for optimal health.

What are the potential drawbacks to eating tamales on a keto diet?

Tamales are a traditional Mexican dish made of masa (a type of corn dough) filled with various ingredients such as meat, cheese, or vegetables and steamed in a corn husk. While tamales are delicious, they are not exactly keto-friendly due to their high carb content. Eating tamales on a keto diet could potentially kick you out of ketosis, which is the metabolic state where your body burns fat for fuel instead of glucose. Additionally, tamales are often made with lard or other types of fat that may not be ideal for a keto diet. High consumption of saturated fat can increase your risk of heart disease and other health problems. Therefore, if you are following a keto diet, it is best to avoid tamales or opt for a low-carb version made with almond or coconut flour instead.

NUTRIENT	TAMALES	RECOMMENDED DAILY INTAKE FOR KETO DIET	NOTES
Calories	285	1500-2000	Tamales are high in calories and can quickly contribute to exceeding daily intake on a keto diet.
Total Fat (g)	17	111-167	Tamales are high in fat, which is beneficial for a keto diet. However, the amount in one tamale may be more than necessary for a single meal.
Saturated Fat (g)	5	30-50	Tamales are fairly high in saturated fat, which can contribute to heart disease if consumed in excess.
Cholesterol (mg)	27	300	Tamales are moderate in cholesterol, which may be a concern for those on a keto diet already at risk for heart disease.
Sodium (mg)	566	2500-3000	Tamales are high in sodium, which can contribute to high blood pressure and other health issues if consumed in excess.
Total Carbohydrates (g)	26	20-50	Tamales are high in carbohydrates and may not be suitable for those on a strict keto diet.
Dietary Fiber (g)	2	25-30	Tamales are low in fiber, which is important for digestive health.
Sugars (g)	1	0-5	Tamales are low in sugar, which is beneficial for those on a keto diet.
Protein (g)	7	75-120	Tamales are low in protein, which is important for maintaining muscle mass and overall health on a keto diet.
Vitamin D (IU)	0	400-800	Tamales do not contain any vitamin D, which is important for bone health and overall immune function.
Calcium (mg)	20	1000-1200	Tamales are low in calcium, which is important for bone health.
Iron (mg)	1	8-18	Tamales are low in iron, which is important for oxygen transport and overall health.
Potassium (mg)	159	2000-3000	Tamales are moderate in potassium, which is important for heart and muscle health.
Magnesium (mg)	17	300-500	Tamales are low in magnesium, which is important for energy production and overall health.
Phosphorus (mg)	74	700-1000	Tamales are low in phosphorus, which is important for bone health and overall energy production.

How can you enjoy tamales while staying on track with your keto diet?

Are you someone who loves tamales but is also following a strict keto diet? If so, you may be wondering whether you can still enjoy this delicious dish without sabotaging your dietary goals. The good news is that there are ways to make tamales keto-friendly. One option is to use almond flour or coconut flour instead of regular flour in the tamale dough. These flours are low in carbohydrates and high in healthy fats, making them a perfect fit for the keto diet. Another option is to use cauliflower instead of masa for the tamale filling. This will give you a similar texture and taste without the carbs. You can also add some flavorful keto-friendly ingredients, such as avocado, cheese, or jalapeños, to enhance the taste of your tamales. So don’t despair, with a little bit of creativity and experimentation, you can still enjoy your favorite tamales while staying on track with your keto diet.

SERVING SIZE	CALORIES	FAT	PROTEIN	CARBS	FIBER
1 traditional tamale	285	14g	6g	33g	3g
1 keto-friendly tamale	195	14g	8g	6g	4g
2 traditional tamales	570	28g	12g	66g	6g
2 keto-friendly tamales	390	28g	16g	12g	8g
3 traditional tamales	855	42g	18g	99g	9g
3 keto-friendly tamales	585	42g	24g	18g	12g
4 traditional tamales	1140	56g	24g	132g	12g
4 keto-friendly tamales	780	56g	32g	24g	16g
5 traditional tamales	1425	70g	30g	165g	15g
5 keto-friendly tamales	975	70g	40g	30g	20g
6 traditional tamales	1710	84g	36g	198g	18g
6 keto-friendly tamales	1170	84g	48g	36g	24g
7 traditional tamales	1995	98g	42g	231g	21g
7 keto-friendly tamales	1365	98g	56g	42g	28g
8 traditional tamales	2280	112g	48g	264g	24g
8 keto-friendly tamales	1560	112g	64g	48g	32g

What are some other Mexican dishes that can be adapted to fit a keto diet?

The ketogenic diet has become increasingly popular in recent years, but many people often wonder if they have to give up their favorite foods in order to maintain the diet. Mexican cuisine is known for its delicious spices and flavors, and fortunately, there are several dishes that can be adapted to fit a keto diet. One dish to consider is chile rellenos, which are stuffed peppers usually filled with cheese and ground beef. You can substitute the cheese with a dairy-free alternative and use cauliflower rice instead of traditional rice to make the dish keto-friendly. Another option is fajitas, which are usually made with strips of beef or chicken, peppers, and onions. You can skip the tortillas and serve the fajitas over lettuce for a low-carb option. If you’re a fan of tamales, you may be wondering if you can eat them on a keto diet. While traditional tamales are made with masa (corn flour), you can make a keto-friendly version by using almond flour instead. Simply wrap the filling in the almond flour dough and steam it in a similar way to traditional tamales. Overall, with a little creativity and substitution, it’s possible to enjoy many Mexican dishes while maintaining a keto diet.

DISH	CARBOHYDRATES (G) PER 100G	KETO-FRIENDLY ADAPTATION	CARBOHYDRATES (G) PER SERVING
Tamales	23.5	Tamale pie with almond flour crust	5.8
Enchiladas	22	Enchilada zucchini boats	7.5
Tostadas	70.5	Pork rind tostadas	1.5
Chiles Rellenos	8.8	Chiles Rellenos casserole	5
Pozole	10.8	Mexican beef stew	11.4
Carnitas	0	Carnitas lettuce wraps	2.5
Chimichangas	23	Chicken Chimichanga bowl	10
Quesadillas	46	Cheese shell quesadillas	3
Guacamole	8	Cucumber guacamole bites	4
Salsa	3.7	Tomatillo salsa	2
Churros	44.8	Keto Churro Mug Cake	4
Flautas	25	Beef and cheese taquitos	2
Sopes	31.6	Mexican Street Corn Salad	6.1
Chilaquiles	25	Chilaquiles with cheese chips	9
Pico de Gallo	3.7	Cauliflower rice Pico de Gallo bowl	4

What are some general tips for eating out while on a keto diet?

Eating out while on a keto diet can be challenging, but it’s definitely possible.

One of the general tips is to research the restaurant beforehand and check their menu online. Look for dishes that have plenty of healthy fats, such as avocado, nuts, and olive oil. You can also ask the waiter to modify certain dishes to fit your diet, such as ordering a burger without the bun.

Another tip is to avoid starchy side dishes like potatoes or rice, and instead opt for low-carb vegetables like broccoli or spinach. Don’t be afraid to ask questions and be specific about your dietary restrictions.

And lastly, if you’re unsure about a dish’s ingredients, it’s better to err on the side of caution and skip it altogether. Remember that sticking to your keto diet while eating out may require a bit of extra effort, but the results will be worth it.

RESTAURANT/FAST FOOD CHAIN	KETO-FRIENDLY OPTIONS	CARBOHYDRATES PER SERVING	NOTES
Chipotle	Bowl with lettuce, chicken/beef/pork, guacamole, cheese, sour cream, and salsa	7g net carbs	Avoid rice, beans, and tortillas
McDonald’s	Big Mac without the bun, Double Cheeseburger without the bun, Grilled Chicken Sandwich without the bun	2-5g net carbs	Avoid ketchup and fries
Subway	Salads with lettuce, spinach, chicken, turkey, roast beef, bacon, cheese, avocado, and oil/vinegar dressing	8-11g net carbs	Avoid bread, croutons, and sweet onion sauce
Taco Bell	Power Menu Bowl with lettuce, chicken/beef, cheese, guacamole, sour cream, and avocado ranch sauce	9g net carbs	Avoid rice, beans, and tortillas
Burger King	Whopper without the bun, Grilled Chicken Sandwich without the bun, Double Cheeseburger without the bun	2-4g net carbs	Avoid ketchup and fries
KFC	Grilled Chicken, Green Beans	1-2g net carbs	Avoid biscuits, mashed potatoes, and gravy
Wendy’s	Baconator without the bun, Grilled Chicken Sandwich without the bun, Caesar Salad with Grilled Chicken	2-4g net carbs	Avoid ketchup and fries
Pizza Hut	Meat Lover’s Pizza (no crust), Buffalo Wings	1-3g net carbs	Avoid crust and sugary sauces
Starbucks	Brewed Coffee, Caffè Americano, Iced Coffee, Caffè Misto, Cappuccino, Latte with almond milk	0-5g net carbs	Avoid sugary syrups and pastries
Papa John’s	Chicken Wings (no sauce), Pepperoni/Sausage Pizza (no crust)	0-3g net carbs	Avoid crust and sugary sauces
Panera Bread	Caesar Salad with Grilled Chicken, Green Goddess Cobb Salad with Chicken or Salmon, Broccoli Cheddar Soup (small)	5-12g net carbs	Avoid bread, croutons, and sugary dressings
Dunkin’ Donuts	Coffee, Iced Coffee, Espresso, Latte with almond milk	0-7g net carbs	Avoid sugary syrups and pastries
Chick-fil-A	Grilled Chicken Sandwich without the bun, Cobb Salad with Grilled Chicken, Grilled Chicken Cool Wrap	2-9g net carbs	Avoid breading, sauces, and waffle fries
Taco Cabana	Fajita Bowl with lettuce, chicken/beef/pork, guacamole, cheese, sour cream, and pico de gallo	7g net carbs	Avoid rice, beans, and tortillas
Panda Express	Grilled Teriyaki Chicken, String Bean Chicken Breast, Broccoli Beef, Mixed Veggies	3-9g net carbs	Avoid rice, noodles, and sugary sauces

What are tamales?

Tamales are a traditional Mexican dish made of masa (a type of dough, usually made from corn), which is filled with various types of meat, vegetables, and/or cheese, and then wrapped in a corn husk and steamed.

Are tamales keto-friendly?

Tamales are not typically keto-friendly, as they are made with masa (corn), which is high in carbs. However, you can make keto-friendly tamales by using almond flour or coconut flour instead of corn masa, and filling them with keto-friendly ingredients like chicken, cheese, and avocado.

How many carbs are in a traditional tamale?

The number of carbs in a traditional tamale varies depending on the size and filling, but on average, one tamale contains around 20-30 grams of carbs.

What are some keto-friendly tamale recipes?

Some keto-friendly tamale recipes include chicken and cheese tamales made with almond flour or coconut flour, and vegetarian tamales filled with mushrooms, spinach, and cheese.

Can I eat tamales on a keto diet?

You can eat keto-friendly tamales on a keto diet, but traditional tamales are not recommended as they are high in carbs. If you're unsure about the carb content of a particular tamale, it's best to check the nutrition label or ask the person who made it.

In conclusion, while tamales are a traditional and delicious food, they contain high amounts of carbohydrates due to their corn-based masa. Therefore, individuals following a ketogenic diet should consume tamales in moderation and as part of a well-balanced meal plan. It is important to prioritize low-carbohydrate, high-fat foods in order to maintain ketosis and achieve optimal health benefits.