Low Sodium Traditional Mexican Atole
Delight in the warm and comforting flavors of this Low Sodium Traditional Mexican Atole, a beloved drink perfect for chilly mornings or cozy evenings. This classic recipe has been reimagined to be heart-healthy without sacrificing its rich, creamy texture or authentic taste. Made with masa harina, plant-based almond milk, fragrant cinnamon, and a touch of vanilla, this atole offers the perfect balance of earthy and lightly sweet flavors. Ready in just 20 minutes, it’s an easy and satisfying option for those seeking a low-sodium alternative to traditional Mexican beverages. Garnish with a sprinkle of ground cinnamon for a fragrant finishing touch and serve this naturally gluten-free treat warm to enjoy its soul-soothing charm.
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Recipe Information
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)
Instructions
In a medium saucepan, combine the masa harina and 1 cup of the water. Whisk together until smooth, ensuring there are no lumps.
Place the saucepan over medium heat and add the remaining water, almond milk, and cinnamon stick. Stir to combine.
Bring the mixture to a simmer, stirring constantly to prevent the masa harina from settling at the bottom of the pan.
Once the mixture begins to thicken (around 5 minutes), reduce the heat to low. Continue stirring to maintain a smooth consistency.
Add the vanilla extract and brown sugar. Taste and adjust sweetness as desired while ensuring the drink remains low in sodium.
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.
Remove the cinnamon stick and pour the atole into mugs. Optionally, sprinkle ground cinnamon on top for garnish.
Serve warm and enjoy this cozy, low-sodium traditional Mexican drink!
Nutrition Facts
Calories |
257 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 8% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 367 mg | 16% | |
| Total Carbohydrate | 47.8 g | 17% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 25.9 g | ||
| Protein | 4.1 g | 8% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 1016 mg | 78% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 477 mg | 10% | |
*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.
