Low Sodium Traditional Mexican Atole

Warm up with this comforting Low Sodium Traditional Mexican Atole, a delightful twist on a centuries-old classic. Made with masa harina, creamy unsweetened almond milk, and infused with the natural warmth of a cinnamon stick and vanilla extract, this recipe delivers bold, authentic flavors while keeping sodium levels in check. Perfectly sweetened with a touch of brown sugar or your favorite low-sodium sweetener, this rich and creamy beverage thickens to perfection for a cozy, satisfying treat. Ready in just 20 minutes, it’s the ideal guilt-free choice for a nourishing breakfast drink or a soothing snack on chilly days. Garnish with a sprinkle of ground cinnamon and savor the aromatic, wholesome experience of this traditional Mexican favorite.

Nutriscore Rating: 72/100

Prep Time:5 mins

Cook Time:15 mins

Total Time:20 mins

Servings: 2

Ingredients

• 3 tablespoons Masa harina (corn flour)
• 2.5 cups Water
• 2 cups Unsweetened almond milk (or any low-sodium plant-based milk)
• 1 piece Cinnamon stick
• 1 teaspoon Vanilla extract
• 2 tablespoons Brown sugar (or low-sodium sweetener of your choice)
• 0.25 teaspoons Ground cinnamon (optional, for garnish)

Directions

Step 1

In a medium saucepan, combine the masa harina and 1 cup of the water. Whisk together until smooth, ensuring there are no lumps.

Step 2

Place the saucepan over medium heat and add the remaining water, almond milk, and cinnamon stick. Stir to combine.

Step 3

Bring the mixture to a simmer, stirring constantly to prevent the masa harina from settling at the bottom of the pan.

Step 4

Once the mixture begins to thicken (around 5 minutes), reduce the heat to low. Continue stirring to maintain a smooth consistency.

Step 5

Add the vanilla extract and brown sugar. Taste and adjust sweetness as desired while ensuring the drink remains low in sodium.

Step 6

Simmer for an additional 5–7 minutes, stirring occasionally, until the atole reaches your desired thickness. If it becomes too thick, you can add a little more almond milk or water to thin it out.

Step 7

Remove the cinnamon stick and pour the atole into mugs. Optionally, sprinkle ground cinnamon on top for garnish.

Step 8

Serve warm and enjoy this cozy, low-sodium traditional Mexican drink!

Nutrition Facts

Serving size	(1135.2g)

Amount per serving	% Daily Value*
Calories	257.3

Total Fat 5.9g	0%
Saturated Fat 0.1g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 366.8mg	0%
Total Carbohydrate 47.8g	0%
Dietary Fiber 5.4g	0%
Total Sugars 25.9g
Protein 4.1g	0%

Vitamin D 200.0IU	0%
Calcium 1015.6mg	0%
Iron 2.9mg	0%
Potassium 476.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.4%

Protein: 6.3%

Carbs: 73.3%