Gluten-Free Tamales with Pork or Vegetables

Celiac.com 07/19/2025 - Tamales have been a treasured food of Mesoamerican cultures for over 5,000 years, with roots reaching back to the ancient Aztec and Maya civilizations. Made with ground corn dough (masa) and wrapped in corn husks or banana leaves, tamales were originally prepared as portable food for warriors, hunters, and travelers. Today, tamales remain a beloved traditional dish across Mexico and Central America, enjoyed especially during holidays, festivals, and family gatherings. The best part? The core ingredients — masa harina and corn husks — are naturally gluten-free, making this dish a delicious and safe option for those with celiac disease or gluten sensitivity, as long as care is taken with the fillings.

This recipe gives you the option to make tender, savory pork tamales or a satisfying vegetarian version filled with roasted vegetables or green chile and cheese. Whether you're preparing a big batch for a celebration or a smaller set for a cozy meal, tamales are a deeply rewarding project that brings flavor, history, and cultural tradition to your kitchen. Don’t be intimidated — while they take time to assemble, each step is simple and the results are worth every minute.

Ingredients

Celiac.com Sponsor (A12):
For the Masa Dough:

• 3 cups gluten-free masa harina (corn flour for tamales, not cornmeal)
• 2 teaspoons baking powder
• 1½ teaspoons sea salt
• 1 teaspoon ground cumin (optional)
• 1 cup refined coconut oil or lard, melted
• 2½ to 3 cups warm low-sodium broth (vegetable or pork)

For the Pork Filling:

• 2 tablespoons avocado oil
• 2½ cups cooked, shredded pork (like from pork shoulder)
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• ½ teaspoon chili powder
• 1 cup pureed fire-roasted tomatoes or mild red chile sauce (ensure it's gluten-free)
• Salt to taste

For the Vegetable Filling (alternative option):

• 1 tablespoon olive oil
• 1 cup diced zucchini
• 1 cup corn kernels (fresh or frozen)
• 1 small red bell pepper, diced
• ½ teaspoon garlic powder
• ½ teaspoon ground coriander
• Salt and pepper to taste
• Optional: 1 cup shredded jack cheese or crumbled queso fresco

Additional:

• 25–30 dried corn husks, soaked in warm water for 30 minutes and drained
• A large steamer pot or tamalera
• Kitchen twine or strips of corn husk for tying (optional)

Instructions

Step 1: Prepare the Masa

1. In a large bowl, mix the masa harina, baking powder, salt, and cumin.
2. Add the melted coconut oil or lard and mix until the dough resembles wet sand.
3. Slowly add warm broth, a little at a time, mixing until the dough is soft, pliable, and holds together when pinched. It should feel like thick peanut butter. Set aside and cover with a damp cloth.

Step 2: Make the Filling

For Pork:

1. Heat oil in a skillet over medium heat. Add onion and cook until soft, about 5 minutes. Stir in garlic, cumin, paprika, and chili powder.
2. Add shredded pork and stir to coat with the seasonings. Pour in tomato puree or chile sauce and simmer for 10 minutes. Season to taste and cool slightly.

For Vegetables:

1. Heat oil in a skillet and sauté zucchini, corn, and bell pepper until just tender. Stir in garlic powder, coriander, salt, and pepper.
2. Let cool slightly, then mix in cheese if using.

Step 3: Assemble the Tamales

1. Lay a soaked corn husk on a flat surface, wide end at the top.
2. Spread about 2 tablespoons of masa dough in the center, about ⅛ to ¼ inch thick, leaving space at the edges.
3. Spoon 1 to 2 tablespoons of filling into the center.
4. Fold the sides of the husk inward so the masa encloses the filling. Fold the bottom up and tie with string or a strip of husk if desired. Leave the top open.

Step 4: Steam the Tamales

1. Arrange tamales upright in the steamer with the open ends up. Don’t overcrowd.
2. Steam over simmering water for 60 to 90 minutes, checking occasionally and adding water as needed.
3. Tamales are done when the masa pulls away cleanly from the husk and is firm but tender.

Serving Suggestions

Let tamales cool slightly before unwrapping and serving. They pair beautifully with a fresh salsa, avocado slices, or a sprinkle of lime juice. Leftovers keep well refrigerated for up to five days and can be frozen for up to three months — just re-steam or microwave to enjoy.

Tamales are more than just a meal — they are a celebration of culture, community, and comfort. This gluten-free recipe ensures that even those with dietary restrictions can partake in this cherished dish without worry. Whether you fill them with slow-simmered pork or a bright medley of vegetables and cheese, tamales are a satisfying way to bring people together, one husk-wrapped bundle at a time.