Vegan baked tofu tamale pie

Get creative with this versatile dish.

Contributed by Food for health editors

Vegan baked tofu tamale pie

Tamale pie is a traditional Southwestern comfort food that’s usually made in a casserole dish with cornmeal, cheese, and fillings. It’s a versatile recipe and fun to make because you can improvise, adding your own ingredients. You can even prepare it as a vegetarian dish, using tofu for protein rather than meat.

In addition to being a good source of protein, tofu provides plenty of calcium (if calcium is used in processing), manganese, omega-3 fats and vitamin B1. Tofu, made from soybean curds, is low in saturated fat and a nutrient-dense super food.

Servings: 6

Prep time: 15 minutes


  • 1 medium onion, diced
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 1 green pepper, diced
  • 3 cloves garlic, minced
  • 1 14-ounce block firm tofu
  • 1/2 cup water
  • One 16-ounce can tomatoes, diced
  • 1/2 cup black olives, chopped
  • One 15-ounce can whole-kernel corn, drained
  • 1 tablespoon chili powder
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon onion powder
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 1 cup cornmeal


  1. Preheat the oven to 380 degrees.
  2. Heat the oil in a large skillet over medium-high heat until hot. Sauté the onion, green pepper and garlic until soft.
  3. Purée tofu and water to the consistency of a soft creamy paste or thick liquid.
  4. Add the tofu purée and the remaining ingredients to the pan and simmer for 5 minutes.
  5. Pour into a lightly oiled casserole dish or large iron skillet and bake for 25 to 30 minutes. 
  6. Serve hot and enjoy!

Nutrition information (per serving)

  • Calories: 330
  • Total fat: 12 g
  • Saturated fat: 1.5 g
  • Cholesterol: 0 mg
  • Sodium: 610 mg
  • Total carbohydrate: 41 g
  • Dietary fiber: 7 g
  • Total sugars: 7 g
  • Protein: 15 g