High Protein Spinach and Cheese Tamales

Packed with flavor and nutrients, these High Protein Spinach and Cheese Tamales are the perfect blend of traditional Mexican comfort food and a modern, health-conscious twist. Featuring tender masa dough enriched with vegetable broth, creamy reduced-fat cream cheese, and a trio of cheeses—including cotija and melted mozzarella—these tamales are bursting with a savory, gooey spinach filling that's both satisfying and protein-rich. Optional black beans elevate the protein content, while warm spices like cumin, garlic powder, and smoked paprika add depth and boldness to every bite. Steamed to perfection in corn husks for that authentic tamale experience, they’re a wholesome, vegetarian-friendly dish ideal for family gatherings, meal prep, or festive occasions. Serve piping hot with salsa or guacamole and savor the irresistible combination of flavors and textures.

Nutriscore Rating: 60/100

Prep Time:45 mins

Cook Time:60 mins

Total Time:105 mins

Servings: 10

Ingredients

• 20 pieces corn husks
• 3 cups masa harina
• 0.5 cup unsalted butter (softened)
• 0.25 cup vegetable oil
• 1 teaspoon baking powder
• 1 teaspoon salt
• 2 cups vegetable broth
• 3 cups spinach (fresh, chopped)
• 4 ounces reduced-fat cream cheese
• 1 cup cotija cheese (crumbled)
• 1 cup shredded mozzarella cheese
• 1 cup black beans (rinsed and drained, optional for extra protein)
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 0.5 teaspoon smoked paprika

Directions

Step 1

Soak the corn husks in warm water for at least 30 minutes until pliable. Drain and pat dry before using.

Step 2

In a large mixing bowl, combine the masa harina, baking powder, and salt.

Step 3

Using a stand mixer or hand mixer, beat the softened butter and vegetable oil together until light and fluffy, about 2 minutes.

Step 4

Gradually add the dry masa harina mixture to the butter while alternating with the vegetable broth. Continue mixing until the dough is smooth and has a soft, spreadable consistency.

Step 5

In a skillet over medium heat, sauté the chopped spinach for 2-3 minutes until wilted. Remove from heat and let cool slightly.

Step 6

In a mixing bowl, combine the sautéed spinach, cream cheese, cotija cheese, shredded mozzarella, black beans (if using), cumin, garlic powder, and smoked paprika. Stir until well blended to create the filling.

Step 7

Lay a soaked corn husk flat on a clean surface. Spread about 2 tablespoons of the masa dough onto the center of the husk, leaving about 2 inches of space at the bottom and 1 inch on the sides.

Step 8

Add 1 to 2 tablespoons of the spinach and cheese filling in the center of the masa layer.

Step 9

Fold the sides of the corn husk over the filling, then fold up the bottom end. Tie with a thin strip of corn husk, if desired, to secure.

Step 10

Repeat this process with the remaining masa dough, filling, and corn husks.

Step 11

Arrange the tamales upright in a steamer basket, open side up. Steam over simmering water for 60 minutes. Be sure to add more water to the pot as needed to prevent it from drying out.

Step 12

Once cooked, let the tamales cool slightly before serving. The masa should pull away easily from the husk when done.

Step 13

Serve the tamales warm with your favorite salsa or guacamole on the side. Enjoy!

Nutrition Facts

Serving size	(1798.4g)

Amount per serving	% Daily Value*
Calories	3134.8

Total Fat 235.6g	0%
Saturated Fat 118.2g	0%
Polyunsaturated Fat 37.4g
Cholesterol 499.9mg	0%
Sodium 7888.9mg	0%
Total Carbohydrate 170.4g	0%
Dietary Fiber 30.7g	0%
Total Sugars 16.6g
Protein 103.1g	0%

Vitamin D 95.9IU	0%
Calcium 2316.3mg	0%
Iron 18.2mg	0%
Potassium 3135.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 66.0%

Protein: 12.8%

Carbs: 21.2%