What is gluten free tamale pie made of?

A gluten free tamale pie is typically made with spiced ground meat like beef or turkey, onions, jalapeños, and tomato sauce. The topping features a cornbread-like crust using gluten free cornmeal and a gluten free flour blend, often combined with egg, sour cream, milk, butter, and baking powder. Everything bakes together into a savory, one-pan meal that’s safe for gluten-sensitive eaters.

Is tamale pie traditionally gluten free?

No, traditional tamale pie usually isn’t gluten free. Many classic recipes include all-purpose flour in the topping or use pre-made sauces that contain gluten. However, it’s easy to make a delicious gluten free tamale pie by choosing clean-label ingredients and using certified gluten free substitutes for flour and cornmeal.

What kind of cornmeal is best for gluten free tamale pie?

Use a medium or fine-ground yellow cornmeal labeled as gluten free. This type ensures a smooth texture in the crust and avoids cross-contamination with wheat. Brands like Bob’s Red Mill offer gluten-free options that work well in tamale pie recipes.

Can I make gluten-free tamale pie vegetarian?

Absolutely. Swap the meat for hearty ingredients like black beans, pinto beans, lentils, or diced vegetables such as zucchini and bell peppers. Boost flavor with spices like chipotle or smoked paprika. The result is a satisfying vegetarian version of gluten-free tamale pie that’s just as comforting.

Gluten Free Tamale Pie That Tastes Like Home (Without the Gluten)

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A comforting gluten-free tamale pie with spiced beef, rich tomato sauce, and a golden cornmeal crust. Perfect for easy weeknight dinners or cozy gatherings.

Author: Cassidy Rae
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Yield: 6 servings 1x
Category: Main Dish
Method: Baked
Cuisine: Mexican-American
Diet: Gluten Free

Ingredients

Scale

1 pound ground beef
½ cup chopped white onion
2 cloves garlic, minced
2–3 tablespoons chopped jalapeños
2 teaspoons cumin
1–2 teaspoons chili powder
Salt and pepper to taste
2 (8 oz) cans gluten-free tomato sauce
1 large egg
⅔ cup milk
⅓ cup sour cream
2 tablespoons sugar
¾ cup gluten-free flour
¾ cup gluten-free cornmeal (medium grind)
1 ½ teaspoons baking powder
¼ teaspoon salt
½ cup melted butter
⅓ cup frozen corn

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Instructions

Preheat oven to 425°F.
Brown ground beef in cast-iron skillet until halfway done.
Add onion, garlic, and jalapeños. Cook until meat is done.
Stir in cumin, chili powder, salt, pepper. Cook 30 seconds.
Add tomato sauce and simmer. Remove from heat.
In a bowl, whisk egg, milk, sour cream, and sugar.
Stir in flour, cornmeal, baking powder, and salt.
Fold in melted butter and frozen corn.
Spread batter over meat in skillet.
Bake 15–18 minutes, until topping is cooked through.
Let cool for 5–10 minutes before serving.

Notes

Top with sour cream, fresh cilantro, or avocado.
Swap ground beef for beans or lentils for vegetarian version.
Use dairy-free butter and sour cream for dairy-free option.

Nutrition

Serving Size: 1 slice
Calories: 420
Sugar: 5g
Sodium: 480mg
Fat: 28g
Saturated Fat: 12g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 3g
Protein: 16g
Cholesterol: 95mg

Find it online: https://afriscookies.com/gluten-free-tamale-pie-recipe/