Tamale casserole

Dinner

Item Rating: 67/100

1 serving (250 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	5.7 g	28%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		754.7 mg	32%
Total Carbohydrates		37.7 g	13%
	Dietary Fiber	3.8 g	13%
	Sugars	4.7 g
protein		11.3 g	22%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		1.9 mg	10%
Potassium		283.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 127 cal (39.5%)

Protein: 45 cal (14.0%)

Carbs: 150 cal (46.6%)

About Tamale casserole

Tamale casserole is a baked dish inspired by traditional Mexican tamales, blending a cornmeal-based topping with savory ingredients like seasoned meat, beans, peppers, and cheese. Originating from Mexican cuisine, tamales themselves date back to ancient Mesoamerican civilizations, while tamale casserole is an accessible reinterpretation often found in Tex-Mex cooking. Nutritionally, tamale casserole can be a balanced dish providing protein from meat or beans, carbohydrates from cornmeal, and essential vitamins and minerals from vegetables incorporated in the recipe. It is a comfort food that promotes satiety while offering a good mix of macronutrients, depending on the specific ingredients used.

Health Benefits

• Cornmeal is rich in complex carbohydrates, offering sustained energy and dietary fiber to support digestive health.
• Beans provide plant-based protein and are an excellent source of folate, which is critical for cell health and DNA synthesis.
• Bell peppers often included in tamale casserole are high in vitamin C, boosting immune function and improving skin health.

Dietary Considerations

Allergens: Contains milk, eggs, corn

Suitable for: Gluten-free (if made without wheat products), high-protein diets (depending on protein sources)

Not suitable for: Vegan diets (unless modified with plant-based ingredients), dairy-free diets (if cheese is included)

Selection and Storage

Tamale casserole should be stored in an airtight container in the refrigerator and consumed within 3-4 days. It can also be frozen for up to 2 months; reheat thoroughly before serving.

Common Questions About Tamale casserole Nutrition

Is tamale casserole high in protein?

Tamale casserole's protein content largely depends on the ingredients. If it contains ground beef or chicken, it may provide 15-20 grams of protein per serving (1 cup). Vegetarian versions with beans or cheese typically offer 10-15 grams of protein, while vegan options might have slightly less unless fortified with plant-based protein sources.

Can I eat tamale casserole on a keto diet?

Traditional tamale casserole is not keto-friendly due to its reliance on cornmeal or masa, which are high in carbohydrates. However, you can make a keto version by substituting the corn masa with almond flour or other low-carb batter alternatives and focusing on high-fat, low-carb fillings like cheese, beef, or vegetables.

Is tamale casserole healthy?

Tamale casserole can be a healthy option when made with lean proteins, whole grains, and fresh vegetables. However, traditional versions can be high in sodium and saturated fats due to ingredients like processed cheese and fatty meats. Opting for healthier swaps, like low-fat cheese or adding fiber-rich ingredients, can make it more nutritious.

What is a recommended serving size for tamale casserole?

A typical serving size of tamale casserole is about 1 cup or 200-250 grams, which can range from 300-400 calories depending on the ingredients. Pairing it with a side salad or steamed vegetables can create a more balanced meal while controlling portion sizes.

How does tamale casserole compare to traditional tamales in terms of nutrition?

Tamale casserole is often less labor-intensive to prepare than traditional tamales and may contain similar calories and macronutrient profiles, depending on the recipe. However, it often includes more toppings like cheese or sauces, which can increase the fat and calorie content. Traditional tamales, made individually wrapped in corn husks, may offer better portion control.

Data Sources & Scientific References