Tamale (ish) Casserole: A High-Protein, High-Fiber Twist on a Comfort Classic
- Jessica Gatke
- 6 days ago
- 3 min read
I love tamales. Full stop.
On a cold winter evening, there’s nothing quite like the warmth of steam, spices, and that tender pocket of cornmeal wrapped around a savory filling. It feels comforting, nostalgic, and deeply satisfying.
But I’ll be honest with you, traditional tamales don’t usually love me back . They’re often high in calories, low in protein and fiber, and while they taste amazing, they don’t line up with the goals many of us have for healthy aging, especially for women over 50 who are focusing on strength, muscle health, digestion, and sustainable energy.
Why I Call This “Tamale-ish”
This is not a tamale. But this recipe was inspired by a warm, flavorful tamale, and oh, it carries the spirit of one! Cornmeal folded into a delicious beef, bean, and veggie base, then again on top where it bakes into a golden blanket of comfort. A tamale-ish casserole that's high protein, high fiber, and full of comforting flavor.
Most traditional beef + bean tamales land around 300–350 calories with only 6–12 grams of protein and only 4 grams of fiber. While delicious, they are not very filling or protein-forward.
This tamale casserole version? About 342 calories, 23–24 grams of protein, 6+ grams of fiber per serving. The high protein and high fiber per serving means real staying power, better digestion and blood sugar support, and a meal you can feel good about enjoying again tomorrow.
Why My Clients Love This Recipe
Casseroles are weeknight gold, especially since you can cook once and eat several times. This one makes six generous servings, perfect for Sunday meal prep or easy weeknight dinners. Pair it with a simple salad for extra fiber and color and you have a balanced plate in minutes.
And the best part? It feels like comfort without the sluggish aftermath.
Tamale-Ish Casserole Recipe
Serves 6
Filling
1 tablespoon olive oil (+ 1 teaspoon for greasing the baking dish)
1 lb extra-lean ground beef or lean ground turkey
1 large yellow onion, chopped
3–4 cloves garlic, minced
1 green bell pepper, seeded + chopped
1 cup frozen corn, thawed
1 (15 oz) can diced tomatoes
1 (15 oz) can black beans, drained + rinsed
1 tablespoon chili powder
2 teaspoons salt
½ teaspoon black pepper
⅓ cup cornmeal
⅔ cup water
Topping
3 cups water
1 cup cornmeal
1 teaspoon salt
2 eggs, lightly beaten
Directions
Preheat oven to 375°F. Grease a 9×13 baking dish with oil or cooking spray.
Heat olive oil in a skillet over medium-high heat. Add ground beef or turkey and cook until fully browned, breaking it apart as it cooks.
Add onion, garlic, and bell pepper. Cook 5–7 minutes, until softened.
Add corn, tomatoes, beans, chili powder, salt + pepper. Stir well.
Add cornmeal + water to skillet, mix thoroughly. Simmer 20 minutes, stirring often.
Meanwhile, prepare topping: bring water to boil, whisk in cornmeal + salt. Cook 10–15 minutes, stirring often, then remove from heat and stir in eggs until well incorporated.
Spread filling into a greased casserole dish. Spoon topping evenly over top and smooth with the back of a spoon or spatula.
Bake 25-30 minutes, until topping is firm and lightly golden.
Cool 10–15 minutes before serving.
Garnish with fresh salsa, chopped avocado, or a sprinkle of grated cheese.
Serving Ideas
Side salad with lime vinaigrette
Steamed greens + squeeze of citrus
Top with Greek yogurt instead of sour cream for added protein
A cozy, balanced meal you can feel good about. Comfort meets nourishment.
Save or Pin to Pinterest to keep this recipe handy to make anytime!
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