Tamale Pie
Seasoned ground beef with tomatoes and mild green chiles topped with golden cornbread. This Tex-Mex casserole brings comfort food warmth without the onions or beans that trigger many of us.
Tamale Pie
Seasoned ground beef with tomatoes and mild green chiles topped with golden cornbread. This Tex-Mex casserole brings comfort food warmth without the onions or beans that trigger many of us.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Filling
Cornbread Topping
Instructions
Preheat oven to 400°F (200°C).
400°F (200°C)Equipment: ovenHeat garlic-infused oil in a large oven-safe skillet (10-12 inch) over medium-high heat until it shimmers.
Equipment: 10-12 inch oven-safe skilletAdd ground beef and cook for 8-10 minutes, breaking it apart with a wooden spoon, until browned with no pink remaining.
Tip: Break the beef apart with a wooden spoon as it cooksDrain excess fat if the beef releases more than 2 tablespoons of liquid.
Tip: Some fat is fine—it adds flavor—but excess liquid will make the filling soggyStir in diced tomatoes, green chiles, cumin, chili powder (if using), and salt.
Reduce heat to medium and simmer for 10-12 minutes, stirring occasionally, until the mixture thickens slightly and most of the liquid has evaporated.
Tip: The filling should be thick, not watery—this prevents a soggy cornbread toppingRemove from heat and sprinkle shredded cheddar evenly over the filling (if using).
In a large bowl, whisk together cornmeal, flour, sugar, baking powder, and salt until evenly combined.
Equipment: large bowl, whiskIn a separate bowl, whisk the egg until beaten, then add milk and oil and whisk until smooth.
Equipment: small bowlPour the wet ingredients into the dry ingredients and stir gently with a spatula just until combined. Do not overmix.
Equipment: spatulaTip: Small lumps are fine—overmixing develops gluten and makes tough cornbreadDrop spoonfuls of batter evenly over the beef filling.
Tip: The batter will spread during baking, so don't worry about full coverageBake for 20-25 minutes, until the cornbread is golden brown on top and a toothpick inserted into the center comes out clean.
400°F (200°C)Tip: A toothpick inserted into the center should come out clean or with just a few moist crumbsRemove from oven and let rest for 5 minutes before serving to allow the filling to set.
Prepare the Filling
Make the Cornbread Topping
Bake
Notes
Storage
Refrigerate in an airtight container for up to 4 days. Reheat individual portions in the microwave for 1-2 minutes or in a 350°F oven for 15 minutes until warmed through. The cornbread may soften slightly when stored but still tastes good.
Make-ahead
Prepare the beef filling up to 2 days ahead and store in the refrigerator. When ready to bake, warm the filling in the skillet, add cheese, prepare the cornbread topping, and bake as directed.
Dairy-free option
Omit the cheese or use a dairy-free cheddar alternative. Replace lactose-free milk with unsweetened almond milk or oat milk in the cornbread topping.
Gluten-free
Use a 1:1 gluten-free flour blend (like Bob's Red Mill) in place of all-purpose flour. The cornmeal is naturally gluten-free.
Mashed potato topping
If corn irritates your gut, swap the cornbread topping for 3 cups of mashed potatoes seasoned with salt and a bit of lactose-free milk. Spread over the filling and bake until lightly golden on top.
Skip the spice
If even mild chili powder triggers symptoms, omit it entirely and add an extra 1/2 teaspoon cumin plus a pinch of smoked paprika for flavor without heat.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
