Low-Carb Tamale Pie Recipe

Low-Carb Tamale Pie
Low-Carb Tamale Pie. Photo by Laura Dolson

Nutrition Highlights (per serving)

Calories 422
Fat 20g
Carbs 12g
Protein 48g
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 6 (2 squares each)
Amount per serving  
Calories 422
% Daily Value*
Total Fat 20g 26%
Saturated Fat 6g 30%
Cholesterol 160mg 53%
Sodium 913mg 40%
Total Carbohydrate 12g 4%
Dietary Fiber 4g 14%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 48g  
Vitamin D 0mcg 0%
Calcium 224mg 17%
Iron 4mg 22%
Potassium 746mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 45 min
Prep 15 min, Cook 30 min
Servings 6 (2 squares each)

This is a low-carb version of one of the common ways of making tamale pie. It has a relatively thin top crust (and no bottom crust). You can use almond meal and whey protein powder for the crust or easily vary it. If you want a "cornier" crust, you can swap out some of the almond meal for corn meal, and add a tablespoon of water for each tablespoon of corn meal you switch. There will be 1 gram of extra carbohydrate per serving for every tablespoon of corn meal. Also, if you don't have any whey protein powder around, you can leave it out. The crust will just be a little thinner.


  • 1/2 medium onion, chopped
  • 1 1/2 pounds 90 percent lean ground beef
  • 1 small green bell pepper
  • 1 small red bell pepper
  • 2 tablespoons chili powder (or to taste)
  • 14.5-ounce can diced tomatoes, with 1/4 cup liquid reserved
  • 1 cup sliced olives
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup almond meal
  • 1/2 cup plain whey protein powder
  • 1 large egg
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon turmeric
  • 1 cup reduced-fat shredded cheddar cheese (or a Mexican cheese blend)


Heat oven to 350° F.

1) Drain the tomatoes, and save the juice.

2) Put the onion and the beef into a large skillet, and cook over medium-high heat, breaking up the beef as it cooks. When some of the fat from the beef is rendered out*, add the green and red peppers, and the chili powder. Cook until the beef is cooked through.

3) Add the drained tomatoes and the olives, and cook for another minute. Salt to taste.

4) Mix the ingredients for the crust together, except for the cheese.

5) Pour the beef and vegetables into a 9 X 13-inch pan, pour the batter for the crust over the mixture, and spread it evenly over the top. Sprinkle the cheese over the batter.

6) Bake for about 15-20 minutes, or until crust begins to brown.

I usually cut it up into 12 squares, with 2 squares making a serving.

Serve with a green side salad with a low-carb Lemon Garlic Salad Dressing or this Sugar-Free Thousand Island Salad Dressing.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!
Was this page helpful?