Low Fat Traditional Mexican Atole
Warm, comforting, and delightfully creamy, this Low Fat Traditional Mexican Atole offers a lightened-up twist on a beloved classic. Made with masa harina, low-fat milk (or almond milk for a dairy-free option), and aromatic cinnamon and vanilla, this easy recipe delivers all the traditional flavors of atole while keeping the calories in check. Perfect for cozy mornings or chilly evenings, this silky beverage features natural sweetness from brown sugar, with options to use alternative sweeteners for a fully customizable treat. Ready in just 15 minutes, this wholesome, gluten-free drink serves as an inviting taste of Mexican culinary heritage, ideal for sipping warm from a mug. Garnish with a dash of cinnamon for an extra aromatic touch!
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Recipe Information
Ingredients
- 3 tablespoons Masa harina (corn flour)
- 3 cups Low-fat milk (or unsweetened almond milk for an even lighter version)
- 1 cup Water
- 1 teaspoon Ground cinnamon
- 1 teaspoon Vanilla extract
- 2 tablespoons Brown sugar (or alternative sweetener like stevia or monk fruit)
- 1 pinch Pinch of salt
Instructions
In a medium saucepan, combine the masa harina and 1 cup of cold water. Whisk well until the masa harina is fully dissolved with no lumps.
Place the saucepan over medium heat, and slowly whisk in the low-fat milk, ensuring the mixture remains smooth.
Add the ground cinnamon, vanilla extract, brown sugar, and a pinch of salt to the saucepan, and continue stirring to blend all the flavors.
Cook the mixture over medium heat, whisking constantly, until it begins to thicken. This should take about 8-10 minutes. The desired consistency is slightly thickened but pourable, similar to a light custard or thin cream.
Taste the atole and adjust sweetness, if necessary, adding more brown sugar or your preferred sweetener in small increments.
Once the atole reaches the desired consistency, remove it from heat. Serve warm in mugs or cups, garnished with a sprinkle of ground cinnamon if desired.
Nutrition Facts
Calories |
501 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 470 mg | 20% | |
| Total Carbohydrate | 81.1 g | 29% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 61.9 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 9.0 mcg | 45% | |
| Calcium | 1002 mg | 77% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 1252 mg | 27% | |
*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.
