Chicken Tamale Bowls
Get all the cozy comfort of tamales—without the wrapping or steaming! These Chicken Tamale Burrito Bowls are a bold, clean-eating take on a classic Mexican favorite. Tender shredded chicken simmers in red enchilada sauce with black beans, then gets spooned over a creamy masa “tamale mash” made with heirloom cornmeal. Pile on toppings like shredded lettuce, avocado, salsa, and a zesty drizzle of lime for a crave-worthy dinner that’s gluten-free, weeknight-friendly, and 100% delicious.
4
Serving size
35
Chicken
30g Protein
Keto-Friendly
Ingredients
For the Chicken:
Fresh:
1 lb boneless skinless chicken breasts or thighs
1 cup yellow onion, diced
1 red bell pepper, thinly sliced
2 garlic cloves, minced
2 cups red enchilada sauce (e.g. Siete) or 1 can fire-roasted diced tomatoes with juice
Juice of 1 lime
¼ cup fresh cilantro, chopped
1½ cups cooked black beans (drained & rinsed if using canned)
1 avocado, sliced (for topping)
1 cup shredded romaine or cabbage (for topping)
½ cup salsa or pico de gallo (for topping)
¼ cup red onion, thinly sliced (for topping)
Staple:
1 tablespoon tallow or olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon chili powder
¼ teaspoon garlic powder
½ teaspoon cayenne (optional, for heat)
1 teaspoon sea salt (to taste; using Redmond Real Salt)
½ teaspoon black pepper
For the Tamale Mash (Corn Base):
Fresh:
1 cup masa harina or finely ground cornmeal (organic, non-GMO recommended)
2½ cups chicken bone broth (or water)
Staple:
2–4 tablespoons butter or ghee
½ teaspoon sea salt
¼ teaspoon black pepper
1 tablespoon nutritional yeast or shredded raw cheddar(optional, for cheesy flavor)
Free-range organic meat and organic non-gmo veggies are linked where available
4
Serving size
Directions
Print RecipeCook the Chicken (20–25 minutes):
1. In a large skillet, heat tallow over medium heat.
2. Add diced onion, sliced red pepper, and minced garlic. Sauté for 2–3 minutes until fragrant.
3. Add chicken (brown on all sides first), enchilada sauce or tomatoes, lime juice, and all spices. Stir to combine.
4. Bring to a boil, then reduce to a simmer, cover, and cook for 10–15 minutes or until the chicken is fully cooked and tender.
5. Remove chicken, shred with two forks, and return to the skillet. Stir in black beans and fresh cilantro. Keep warm.
Make the Tamale Mash (10–12 minutes):
6. In a medium saucepan, bring chicken broth and salt to a boil.
7. Reduce heat to low and slowly whisk in masa harina, stirring constantly to avoid clumps.
8. Cook, stirring frequently, until the mixture thickens and becomes soft and spoonable (about 1-2 minutes).
9. Stir in butter, nutritional yeast or cheese, and pepper. Add more butter or broth to loosen texture if needed.
Assemble the Bowls (5 minutes):
10. Spoon a generous scoop of tamale mash into each bowl as the base.
11. Top with the shredded chicken and bean mixture.
12. Add fresh toppings: romaine or cabbage, avocado slices, pico or salsa, and red onion.
13. Garnish with extra cilantro and lime wedges, if desired.
Total Macros:
Calories: 485
Protein: 36g
Carbs: 34g
Fat: 24g
Nutrition Facts:
Masa Harina (Tamale Mash Base)
Rich in resistant starch – Masa harina, made from nixtamalized corn, contains resistant starch, which feeds beneficial gut bacteria and may help regulate blood sugar.
Naturally gluten-free – Ideal for those avoiding gluten, but look for organic, non-GMO masa to avoid glyphosate exposure.
Bonus minerals – Thanks to the nixtamalization process, masa is higher in calcium and niacin (vitamin B3), which supports brain function, energy metabolism, and skin health.
🛑 What to watch for: Not all corn is created equal — opt for heirloom or organic masa (like Masienda) to avoid pesticide-laden conventional corn and GMOs.
🍗 Chicken Thighs or Breasts
A lean source of complete protein, chicken helps build and repair muscle tissue.
Dark meat (like thighs) contains more zinc and iron, while white meat (like breasts) is lower in fat.
Paired with lime and spices, it’s a flavorful and anti-inflammatory protein option.
🫘 Black Beans
Packed with fiber – One cup provides ~15 grams of fiber to keep digestion on track and support blood sugar balance.
High in plant-based protein and magnesium, black beans are fantastic for heart health and muscle recovery.
Contain polyphenols, which may reduce inflammation and support gut health.
🧈 Nutritional Yeast (in the mash)
Often called “nooch,” it’s a plant-based, cheesy-flavored seasoning rich in B vitamins, especially B12, making it perfect for vegetarians or anyone needing an energy boost.
Contains beta-glucans, which are immune-supportive fibers found in oats and mushrooms too.
🍅 Siete Red Enchilada Sauce or Fire-RoastedTomatoes
Tomatoes (especially fire-roasted) are a great source of lycopene, a powerful antioxidant linked to skin protection and reduced inflammation.
The clean-label Siete sauce is free from inflammatory oils and unnecessary preservatives, using real vegetables and spices for flavor.
🥑 Avocado
Loaded with heart-healthy monounsaturated fats, avocados help absorb fat-soluble nutrients like vitamin A, D, E, and K.
High in potassium (even more than bananas!) and a rich source of fiber for digestive health.
🧂 Spice Blend (Cumin, Smoked Paprika, ChiliPowder)
These not only add depth of flavor but bring anti-inflammatory, digestive-supporting, and metabolism-boosting properties.
Cumin aids digestion and iron absorption.
Smoked paprika contains capsaicin and vitamin A, supporting metabolism and eye health.
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