Pupusas are thick, hand-made corn tortillas from El Salvador, stuffed with savory fillings like cheese, beans, or chicharrón, then griddled until golden and served with curtido and salsa roja. This guide breaks down the calorie counts for the most common pupusa varieties, explains what drives the numbers, and gives you a solid recipe to make your own at home so you know exactly what is in each one.
Ingredients
- 2 cups (240 g) masa harina (corn flour for tortillas)
- 1 1/2 cups (355 ml) warm water, plus more if needed
- 1/2 tsp salt
- 1 cup (115 g) shredded mozzarella or quesillo (or a mix)
- 1 cup (170 g) cooked and mashed black beans (or refried beans)
- 1/2 cup (60 g) grated hard cheese like cotija or Parmesan (optional, for extra flavor)
- 2 tbsp (30 ml) vegetable oil, for the griddle
- For curtido (optional): 2 cups (300 g) shredded cabbage, 1/2 cup (120 ml) apple cider vinegar, 1/2 cup (120 ml) water, 1 tsp salt, 1 tsp dried oregano
Instructions
- Make the curtido (if using): in a bowl, combine the cabbage, vinegar, water, salt, and oregano. Let it sit at room temperature while you make the pupusas, or refrigerate for up to a week.
- In a large bowl, mix the masa harina and salt. Add the warm water and stir with a spoon until a dough forms. Knead with your hands for 2–3 minutes until smooth. The dough should be moist but not sticky; add water 1 tablespoon at a time if it cracks, or a little masa if too wet. Cover with a damp cloth.
- Divide the dough into 8 equal balls (about 50 g each). Keep them covered.
- Take one ball and press it into a 4-inch (10 cm) round in your palm. Place about 1 tablespoon of cheese (or beans, or a mix) in the center. Fold the edges up over the filling and pinch to seal. Gently pat and shape into a 1/2-inch (1.25 cm) thick disc, being careful not to tear the dough. Repeat with remaining dough and filling.
- Heat a large skillet or griddle over medium-high heat and brush with oil. Cook pupusas in batches, 2–3 at a time, for 3–4 minutes per side, until golden brown spots appear and the cheese is melted. Keep cooked pupusas warm in a low oven (200°F / 95°C) while you cook the rest.
- Serve hot with curtido and salsa roja.
Tips
- Keep the dough moist: If the masa dries out, it will crack when you shape it. Always keep the dough covered with a damp towel, and add a splash of water if needed.
- Don’t overstuff: Too much filling makes it hard to seal and they will burst on the griddle. Use about 1 tablespoon for a 50 g ball.
- Substitute the cheese: Quesillo is traditional, but mozzarella is the easiest substitute. For a drier, saltier flavor, mix in some cotija or feta.
- Make them ahead: You can assemble the pupusas and refrigerate them on a tray for up to 4 hours before cooking. Just cover tightly with plastic wrap.
Serving Suggestions
Serve pupusas hot off the griddle with curtido (pickled cabbage slaw) and a simple tomato salsa. They are traditionally eaten with your hands, using the curtido to add a crunchy, tangy contrast. For a heartier meal, serve with a side of fried plantains or a simple black bean soup.
Variations
- Chicharrón: Use 1/2 cup (85 g) of cooked, crumbled chicharrón (fried pork) mixed with a little tomato sauce and onion. This adds about 50–60 calories per pupusa.
- Loroco: Add 2 tablespoons of loroco flower buds (available frozen or canned in Latin markets) to the cheese filling for a floral, slightly sweet flavor. This adds negligible calories.
- Bean and cheese: Mix the mashed beans with a little cheese and use as the filling. This is a good vegetarian option with moderate calories.
- Zucchini or ayote: Sautéed zucchini or ayote (a type of squash) with onion and cheese makes a light, flavorful filling.
Storage and Reheating
Refrigerate leftover pupusas in an airtight container for up to 3 days. To reheat, place them on a dry skillet over medium heat for 2–3 minutes per side, or wrap in a damp paper towel and microwave for 30–60 seconds. The skillet method keeps the outside crisp. You can also freeze cooked pupusas for up to 2 months; thaw in the refrigerator overnight, then reheat as above.
Frequently Asked Questions
How many calories are in a typical pupusa? A standard cheese pupusa (about 4 inches across) made with 50 g of masa and 1 tablespoon of cheese has roughly 200–250 calories. The exact number depends on the type and amount of cheese and whether it’s fried in oil.
What is the lowest-calorie pupusa filling? Bean pupusas are usually the lowest, around 180–220 calories each, because beans are lower in fat than cheese or pork. A plain cheese pupusa is next, while chicharrón is the highest at 300+ calories.
Does the cooking method change the calories? Yes. Pupusas are typically griddled with a little oil, which adds about 20–30 calories per pupusa. Baking or using a non-stick pan without oil can save those calories, but the texture will be slightly less crispy.
Are pupusas gluten-free? Yes, if you use masa harina (corn flour) and avoid any wheat-based fillings. Always check the labels of prepared fillings like chicharrón or beans for added gluten.
Why do my pupusas crack when I shape them? The dough is too dry. Add a little more warm water, a teaspoon at a time, until the dough is smooth and pliable. Also, make sure you are using fresh masa harina that hasn’t absorbed too much moisture from the air.
Can I use leftover pupusa dough? Yes, you can store unused dough in the refrigerator for up to 2 days. Wrap it tightly in plastic wrap, and let it come to room temperature before shaping. You may need to add a few drops of water to soften it again.
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