Gluten-Free Salvadoran Pupusas

Discover the ultimate recipe for Gluten-Free Salvadoran Pupusas, a delightful twist on a Central American classic that accommodates dietary needs without sacrificing authentic flavor. Made from naturally gluten-free masa harina, these golden, crispy-on-the-outside, tender-on-the-inside corn cakes are generously stuffed with a savory blend of refried beans and melted cheese, delivering comfort in every bite. With just a handful of simple ingredients and easy-to-follow steps, you'll create a dish that's perfect for sharing, whether served as a snack, appetizer, or main course. Pair these homemade pupusas with tangy curtido (Salvadoran cabbage slaw) and zesty salsa for an irresistible, flavor-packed meal that’s gluten-free and full of tradition. Perfect for weeknight dinners or weekend gatherings, this recipe captures the heart of Salvadoran cuisine with rich, authentic taste and gluten-free simplicity.

Nutriscore Rating: 68/100

Prep Time:25 mins

Cook Time:20 mins

Total Time:45 mins

Servings: 10

Ingredients

• 2 cups Masa Harina
• 1.5 cups Warm Water
• 0.5 teaspoons Salt
• 1 cup Refried Beans
• 1 cup Cheese (Queso Fresco or Mozzarella, shredded)
• 2 tablespoons Oil (vegetable or olive)

Directions

Step 1

In a large mixing bowl, combine the masa harina and salt. Gradually add the warm water while mixing with your hand until a soft, pliable dough forms. If the dough feels too dry, add a little more warm water, one tablespoon at a time.

Step 2

Let the dough rest for about 10 minutes, covered with a damp cloth.

Step 3

While the dough rests, mix the shredded cheese and refried beans in a separate bowl until evenly combined.

Step 4

Divide the dough into 10 equal portions and roll each into a ball.

Step 5

Flatten a dough ball slightly. Make a small indentation in the center with your thumb, and fill it with about 1 tablespoon of the cheese and bean mixture.

Step 6

Fold the edges of the dough over the filling to seal, and gently flatten it into a disc about 4-5 inches wide. Ensure the filling is completely enclosed.

Step 7

Repeat with the remaining dough and filling.

Step 8

Heat a skillet or non-stick pan over medium heat and add 1 tablespoon of oil.

Step 9

Fry the pupusas for about 4-5 minutes on each side, or until they develop a golden brown color and the filling is heated through.

Step 10

Add more oil to the pan as needed between batches to prevent sticking.

Step 11

Serve the pupusas hot, accompanied by curtido (a traditional Salvadoran cabbage slaw) and salsa, if desired.

Nutrition Facts

Serving size	(1002.2g)

Amount per serving	% Daily Value*
Calories	1017.3

Total Fat 58.8g	0%
Saturated Fat 21.9g	0%
Polyunsaturated Fat 2.5g
Cholesterol 80mg	0%
Sodium 3018.0mg	0%
Total Carbohydrate 88.6g	0%
Dietary Fiber 13.7g	0%
Total Sugars 2.4g
Protein 42.4g	0%

Vitamin D 24IU	0%
Calcium 981.0mg	0%
Iron 7.3mg	0%
Potassium 1077.4mg	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: 50.2%

Protein: 16.1%

Carbs: 33.6%