High Protein Tamale Pie

Discover the ultimate comfort food with a healthy twist in this High Protein Tamale Pie! Perfectly seasoned lean ground turkey, hearty black beans, and zesty diced tomatoes with green chilies create a flavorful filling, topped with a rich, golden layer of creamy cornmeal crust. Finished with melted sharp cheddar cheese, this nutritious casserole is packed with protein, bold spices like cumin, chili powder, and paprika, and vibrant veggies like red bell pepper and onion. Ready in under an hour, this deliciously satisfying dish is ideal for meal prep, weeknight dinners, or a crowd-pleasing family favorite. Serve your tamale pie warm, garnished with fresh cilantro for a pop of color and flavor.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons Extra virgin olive oil
• 1 pound Ground turkey (lean, 93% lean or higher)
• 1 medium Yellow onion, diced
• 3 cloves Garlic, minced
• 1 medium Red bell pepper, diced
• 1 cup Black beans, drained and rinsed
• 14.5 ounces Diced tomatoes with green chilies (undrained)
• 2 tablespoons Tomato paste
• 1 teaspoon Ground cumin
• 2 teaspoons Chili powder
• 1 teaspoon Paprika
• 1 teaspoon Salt
• 1 cup Cornmeal
• 2 cups Low-sodium chicken broth
• 1 cup Shredded sharp cheddar cheese
• 2 tablespoons Cilantro, chopped (for garnish, optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Heat the olive oil in a large skillet over medium heat. Add the ground turkey and cook until browned, breaking it apart with a wooden spoon, about 5-6 minutes.

Step 3

Add the diced onion, minced garlic, and red bell pepper to the skillet. Cook until the vegetables are softened, about 5 minutes.

Step 4

Stir in the black beans, diced tomatoes with green chilies (undrained), tomato paste, cumin, chili powder, paprika, and salt. Simmer for 5 minutes, allowing the flavors to meld.

Step 5

While the filling simmers, prepare the cornmeal topping. In a medium saucepan, bring the chicken broth to a boil. Gradually whisk in the cornmeal, stirring constantly to prevent lumps. Reduce the heat to low and cook until the mixture thickens, about 3-4 minutes.

Step 6

Spread the turkey mixture evenly into a greased 9x13-inch baking dish. Pour the cornmeal mixture over the top and spread it evenly with a spatula.

Step 7

Sprinkle the shredded cheddar cheese over the cornmeal crust.

Step 8

Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.

Step 9

Let the tamale pie cool for 5-10 minutes before serving. Garnish with chopped cilantro, if desired.

Nutrition Facts

Serving size	2237.8 grams (2237.8g)

Amount per serving	% Daily Value*
Calories	2694

Total Fat 111.90g	143%
Saturated Fat 40.90g	205%
Polyunsaturated Fat NaNg
Cholesterol 439mg	146%
Sodium 4524mg	197%
Total Carbohydrate 255.60g	93%
Dietary Fiber 42.00g	150%
Total Sugars 27.90g
Protein 170.10g	340%

Vitamin D 0IU	0%
Calcium 1133mg	87%
Iron 21mg	118%
Potassium 3594mg	76%

*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: 37.2%

Protein: 25.1%

Carbs: 37.7%