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Cast-Iron Vegetarian Tamale Pie

by MyFitnessPal’s Recipes
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Cast-Iron Vegetarian Tamale Pie

This vegetarian version of the comfort food tamale pie comes together quickly with canned beans and frozen bell peppers, onions and corn. If you don’t have frozen peppers and onions, use the same amount of fresh veggies and sauté them a bit longer until tender. The recipe is adaptable, you can substitute one can of beans with 8 ounces of cooked and drained ground beef or poultry if you like.

Bonus: Rinsing and draining canned beans before using them can eliminate up to 40% of the sodium they are normally processed with.

Active time: 20 minutes Total time: 40 minutes

Originally published May 2020, updated September 2023

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MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium


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