High Protein Salvadoran Pupusas

Elevate your meal prep with these High Protein Salvadoran Pupusas—a delicious twist on the traditional Salvadoran favorite! Stuffed with a hearty blend of black beans, shredded mozzarella, and protein-packed chicken breast, these gluten-free corn masa pockets are bursting with savory flavor and satisfying texture. Seasoned with cumin and paprika, the filling offers a subtle smoky warmth that pairs beautifully with the golden, toasty exterior achieved by pan-frying. Perfect for a quick dinner or meal prep, this recipe comes together in under an hour and is a nutritious crowd-pleaser. Serve your pupusas hot with salsa or authentic Salvadoran curtido (pickled cabbage slaw) for an irresistible fusion of bold flavors and wholesome ingredients.

Nutriscore Rating: 72/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 8

Ingredients

• 2 cups masa harina
• 1.5 cups warm water
• 1 cup cooked black beans
• 1 cup shredded mozzarella cheese
• 1 cup cooked and shredded chicken breast
• 1 teaspoon salt
• 2 tablespoons olive oil
• 0.5 teaspoon cumin
• 0.5 teaspoon paprika

Directions

Step 1

In a large mixing bowl, combine the masa harina, warm water, and salt. Mix until a soft dough forms, similar to a thick cookie dough. Allow it to rest for about 10 minutes.

Step 2

In a separate bowl, combine the cooked black beans, shredded mozzarella cheese, shredded chicken, cumin, and paprika. Mix thoroughly to combine all filling ingredients.

Step 3

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

Step 4

Take a ball of dough and flatten it with your palms into a 1/4-inch thick disk.

Step 5

Place about 2 tablespoons of the filling mixture in the center of the disk.

Step 6

Carefully fold the edges of the dough over the filling and pinch to seal, forming a stuffed ball.

Step 7

Flatten the stuffed ball gently to form a thick patty about 1/2-inch thick.

Step 8

Repeat the filling and flattening process with the remaining dough portions.

Step 9

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

Step 10

Cook the pupusas in batches. Place them in the skillet and cook for 3-4 minutes on each side until golden brown and cooked through.

Step 11

Serve hot with salsa or Salvadoran curtido (pickled cabbage slaw) if desired.

Nutrition Facts

Serving size	(1157.3g)

Amount per serving	% Daily Value*
Calories	1476.2

Total Fat 64.4g	0%
Saturated Fat 21.5g	0%
Polyunsaturated Fat 3.8g
Cholesterol 283.1mg	0%
Sodium 3986.1mg	0%
Total Carbohydrate 95.1g	0%
Dietary Fiber 19.6g	0%
Total Sugars 1.8g
Protein 121.4g	0%

Vitamin D 0IU	0%
Calcium 1002.0mg	0%
Iron 10.4mg	0%
Potassium 1435.4mg	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: 40.1%

Protein: 33.6%

Carbs: 26.3%