Healthy Tamales with Ricotta and Vegetables (Easy & Low-Fat)
Spanish If you thought enjoying tamales during the holidays meant guilt afterward, this recipe will prove you wrong. These healthy tamales are easy to make, budget-friendly, and perfect for sharing with your family while still taking care of your health.
Unlike traditional tamales, this lighter version is low in fat, nutritious, and full of flavor. They’re ideal for anyone looking to lose weight, manage high cholesterol, or simply enjoy a more balanced way of eating without giving up traditional Mexican flavors.
Why are these healthy tamales a great option?
These healthy tamales are made with simple, wholesome ingredients that offer important health benefits:
Ricotta (Requesón): high protein, lower fat
One of the star ingredients in this recipe for healthy tamales with ricotta is requesón (similar to ricotta cheese), which:
- Contains half the fat of many fresh cheeses
- Has up to six times less fat than aged cheeses
- Can be included in diets for people with high cholesterol or triglycerides
- Provides four times more protein than milk
- Contains five times more calcium, supporting bone health
Thanks to these properties, ricotta is an excellent choice for a nutritious and balanced diet.
Ingredients for healthy tamales
- 1 cup ricotta cheese (requesón)
- 1/4 cup grated carrot
- 1/4 cup grated zucchini
- Corn husks for tamales
- Salt, to taste
How to make healthy tamales step by step
Instructions
- Soak the corn husks in warm water until soft and pliable.
- Finely grate the carrot and zucchini.
- In a bowl, mix the ricotta with the grated vegetables.
- Add salt to taste and stir until well combined.
- Place about two tablespoons of the mixture in the center of each corn husk.
- Fold in the sides and the bottom of the husk, leaving the top open so the tamal can breathe.
- Arrange the tamales upright in a steamer.
- Steam for about one hour, or until fully cooked.
Let them rest for a few minutes before serving.
Serving suggestions
These homemade healthy tamales are perfect for:
- A light breakfast or dinner
- Holiday gatherings
- Anyone following a low-fat or heart-healthy diet
Serve them with:
- Low-sodium green or red salsa
- A fresh salad
- Water or herbal tea
Ricotta Tamales
Ingredients
- 1 cup ricotta cheese
- 1/4 cup grated carrot
- 1/4 cup grated zucchini
- Corn Husks for tamales
- salt to taste
Instructions
- Soak the corn husks in warm water until soft and pliable.
- Finely grate the carrot and zucchini.
- In a bowl, mix the ricotta with the grated vegetables.
- Add salt to taste and stir until well combined.
- Place about two tablespoons of the mixture in the center of each corn husk.
- Fold in the sides and the bottom of the husk, leaving the top open so the tamal can breathe.
- Arrange the tamales upright in a steamer.
- Steam for about one hour, or until fully cooked.
- Let them rest for a few minutes before serving.
