Low Sodium Traditional Mexican Tamales

Dive into the authentic flavors of Mexico with these Low Sodium Traditional Mexican Tamales, a heart-healthy twist on a classic dish. Perfect for anyone watching their salt intake, this recipe swaps high-sodium staples for flavorful alternatives like unsalted vegetable broth, aluminum-free baking powder, and fresh spices, ensuring every bite bursts with bold taste. The tender masa dough, enriched with a hint of cumin and garlic, encases a savory filling of shredded chicken (optional) or a rich low-sodium tomato and chile sauce, all steamed to perfection in softened corn husks. With just 45 minutes of prep and a slow, aromatic cook time, these tamales are a labor of love that yield a comforting, shareable dish ideal for family gatherings, holidays, or meal prep. Whether you opt for the classic chicken or a vegetarian version, this recipe delivers all the traditional charm with less sodium and no compromise on flavor.

Nutriscore Rating: 80/100

Prep Time:45 mins

Cook Time:90 mins

Total Time:135 mins

Servings: 10

Ingredients

• 20 pieces Dried corn husks
• 3 cups Corn masa harina (masa for tamales)
• 2.5 cups Unsalted vegetable broth
• 0.75 cup Vegetable oil (neutral, like canola or avocado)
• 2 teaspoons Aluminum-free baking powder
• 1 teaspoon Ground cumin
• 1 teaspoon Garlic powder
• 2 cups Cooked, shredded chicken (unsalted or lightly seasoned, optional for filling)
• 1.5 cups Low-sodium tomato puree
• 0.5 cup Chopped onion
• 0.25 cup Diced green chiles (unsalted, canned or fresh)
• 1 teaspoon Chili powder
• 1 teaspoon Paprika
• 0.5 teaspoon Black pepper

Directions

Step 1

Soak the dried corn husks in a large bowl of warm water for 30 minutes to soften. Drain and set aside.

Step 2

In a large mixing bowl, combine the masa harina, baking powder, ground cumin, and garlic powder.

Step 3

Gradually add the unsalted vegetable broth to the masa harina mixture while stirring. Mix until the dough is pliable and feels like wet sand.

Step 4

Add the vegetable oil to the masa dough and knead until smooth and well combined. Cover with a damp cloth to prevent it from drying out.

Step 5

In a skillet, sauté the chopped onion in a small amount of vegetable oil until softened, about 3-4 minutes.

Step 6

Add the low-sodium tomato puree, diced green chiles, chili powder, paprika, and black pepper to the skillet. Stir and simmer for 5 minutes to combine flavors.

Step 7

If using shredded chicken, stir it into the sauce mixture and cook for another 3 minutes. Remove from heat and let cool slightly.

Step 8

Lay a soaked corn husk flat on a clean surface. Spread about 2-3 tablespoons of masa dough onto the center of the husk, leaving about 1-2 inches of space at the bottom and sides.

Step 9

Place 1 tablespoon of the filling (chicken mixture or just the sauce for a vegetarian version) in the center of the masa dough.

Step 10

Fold the sides of the husk over the filling, then fold the narrow end of the husk up to close the bottom. Tie with a thin strip of husk if needed to secure.

Step 11

Repeat the filling and wrapping process with the remaining ingredients.

Step 12

Arrange the tamales upright in a large steamer pot, open-side up. Steam for 60-90 minutes, checking occasionally to ensure there is enough water in the steamer.

Step 13

Tamales are done when the masa pulls away easily from the husk. Allow them to cool slightly before serving.

Nutrition Facts

Serving size	(2331.9g)

Amount per serving	% Daily Value*
Calories	3892.8

Total Fat 214.6g	0%
Saturated Fat 19.6g	0%
Polyunsaturated Fat g
Cholesterol 405.6mg	0%
Sodium 1471.3mg	0%
Total Carbohydrate 336.7g	0%
Dietary Fiber 32.0g	0%
Total Sugars 26.8g
Protein 181.9g	0%

Vitamin D 0IU	0%
Calcium 737.4mg	0%
Iron 21.5mg	0%
Potassium 3993.8mg	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: 48.2%

Protein: 18.2%

Carbs: 33.6%