Pupusas are a treasured Salvadoran dish: thick, pan-cooked corn cakes filled with a range of savory ingredients. They’re more than simple food-they’re a symbol of comfort, connection, and culture in El Salvador. These hot, hand-held treats are typically enjoyed with curtido (a zesty cabbage slaw) and a simple tomato salsa, and eating them with your hands is part of the tradition. Pupusas are not only everyday comfort food but also the country’s national dish, honored yearly on its own special day.
Pupusas stand out because of their adaptability and their role in bringing people together. They’re eaten at family gatherings, or purchased from street vendors whenever a tasty snack is needed. Fillings can be classic or creative, and each bite offers a different taste and texture. Pupusas have a long history, going back to early Mesoamerican times, making them even more meaningful for those who prepare and eat them. Read on to find out how pupusas started, how they evolved, and why they’re so loved today.
What Are Pupusas?
Where Did Pupusas Come From?
Pupusas have a history that stretches far before the creation of modern El Salvador. Evidence of early versions of pupusas-a thick corn tortilla-was found in areas now called El Salvador, Honduras, and Guatemala. Archeological research from the ancient town of Joya de Cerén in El Salvador, a village covered in volcanic ash nearly 2,000 years ago, uncovered tools used for making pupusas, showing just how old this food is.
The first written reference to what we now know as pupusas was in 1837, when Guatemalan poet José Batres Montufar mentioned similar food in Nicaragua but compared them to Salvadoran pupusas. A Honduran dictionary also described them as tortillas stuffed with cheese, beans, and other fillings, then cooked on a hot griddle. Originally, pupusas were eaten mostly by rural, working-class people. When corn became harder to get in the 1930s, rice flour started being used instead-a change that became even more popular during El Salvador’s civil war in the 1980s, which also led many Salvadorans to move to the United States and share pupusas widely. The World Trade Organization now officially recognizes El Salvador as the birthplace of pupusas.
Where Does the Name ‘Pupusa’ Come From?
No one is sure where the word “pupusa” comes from, and experts still debate it. One common idea is that it comes from the Nawat word “puxahua,” which means “fluffy thing,” or from “pupusawa,” meaning “to puff up.” Other suggestions include a possible mix of words from the K’iche’ language for “good sphere.” Some Salvadoran linguists disagree with the Nawat connection, saying the Pipil people used a different word. Even though the origin isn’t clear, “pupusa” is now closely tied to Salvadoran culture and identity.
Why Are Pupusas Important?
In El Salvador, pupusas are much more than food-they’re a national symbol, especially during tough times like the civil war, when they became a sign of hope and support. In 2005, the Salvadoran government declared the second Sunday of November as National Pupusa Day to honor this dish, timing the celebration with the harvest of corn.
Pupusas also have a big effect on the economy. Between 2001 and 2003, pupuserías (food stands or small restaurants that make pupusas) made an estimated $22 billion. By 2004, Salvadorans were eating about $1.6 million worth of pupusas each weekend. Making and selling pupusas provides jobs for thousands, especially women. Some places even dedicate entire areas, called “pupusódomos,” to selling them. In the U.S., pupusas are popular in cities like Los Angeles, San Francisco, D.C., and New York. In fact, The Guardian newspaper even named them the best street food in New York in 2011.
What Ingredients Go Inside Pupusas?
Main Ingredients for the Dough
The dough for pupusas is made mostly from masa harina, a special type of corn flour that’s treated with lime water for extra nutrition and a unique taste. This process, called nixtamalization, also gives the dough its ability to stay soft and easy to shape. Making the dough usually involves mixing masa harina and salt, then adding enough cold water to make the dough just right-soft and a little like Play-Doh. Sometimes rice flour is used instead of, or mixed with, masa harina, especially for people who can’t eat corn or for a different style called pupusas de arroz. The dough shouldn’t be too dry or too sticky for the best results.
Classic and Creative Fillings
The heart of each pupusa is its filling. The standard choices are cheese, mashed refried beans, and chicharrón (which is not fried pork skin but finely shredded, cooked pork). This classic mix delivers plenty of flavour and a satisfying texture.
Still, fillings can go far beyond these basics. Loroco (an edible flower), squash, pureed cauliflower, zucchini, or combinations with spicy jalapeños are all common. Salvadoran cooks and home chefs around the world continue to invent new mixes, so there’s always something different to try inside the humble pupusa.
| Traditional Fillings | Modern/Regional Fillings |
|---|---|
| Cheese (Queso) | Cheese with loroco (flower bud) |
| Beans (Frijoles) | Roasted squash or butternut squash |
| Chicharrón (Pork) | Zucchini, pureed cauliflower |
| Mix (Revuelta: cheese, beans, pork) | Jalapeños, various seasoned meats, shrimp |
Regional and Modern Changes
The basic ingredients don’t change much, but pupusas have many styles depending on the area or the cook. For example, pupusas de arroz use rice flour instead of corn when corn is harder to get. Cheese can range from traditional quesillo to mozzarella, Monterey Jack, or other melty options. Modern fillings sometimes use other meats, seafood, or special sauces, letting cooks experiment while still showing respect for the dish’s history.
Popular Fillings Explained
Cheese (Queso)
Cheese is the go-to filling. In El Salvador, quesillo is the top choice-it’s mild and melts easily. If quesillo isn’t available, mozzarella or Monterey Jack work very well, and adventurous eaters might try cheddar, gouda, or fontina. What really matters is that the cheese melts smoothly, for that stretchy, satisfying center.
Beans (Frijoles)
Refried red beans provide a creamy, hearty filling. Usually, they’re spread inside as a smooth puree, either on their own or mixed with cheese or pork. Beans are a great option for vegetarians and also add protein and fiber.
Chicharrón (Pork)
Chicharrón in this context isn’t fried pork rinds, but fatty pork that’s cooked, shredded, and seasoned well. Sometimes it’s mixed with beans or cheese for a “revuelta”-a combination that’s balanced and filling. The pork delivers rich flavor and a little extra bite.
Vegetarian and Vegan Choices
Pupusas are easy to adapt for plant-based diets. Cheese and beans work for vegetarians, but squash, cauliflower, zucchini, loroco, or even vegan cheese also make good fillings. The dough itself is vegan, so the main thing is to make sure the fillings are plant-based and that no animal products are hidden in things like canned beans. Making homemade beans is an easy way to be certain. Pupusas can suit almost anyone’s diet.
How to Make Pupusas
Making the Dough
Making pupusa dough is straightforward and hands-on. Start by mixing masa harina and salt in a bowl, then add cold water a little at a time. Stir with a spoon at first, then knead by hand until the dough is soft, like Play-Doh. If the dough is crumbly, add water; if too sticky, add a little more masa harina. Let it rest under a towel for about 10 minutes to finish hydrating and relax the dough.
Filling and Shaping
Lightly oil your hands with a mix of oil and water to prevent sticking. Split the dough into balls about the size of a golf balls (around 2 ounces). Press your thumb into each ball to make a pocket, then spoon in 1-2 tablespoons of your chosen filling. Close the ball, making sure the filling is sealed inside. Gently pat the ball between your hands, turning it as you go, to form a thick disc about 4 inches wide. If cracks appear, pinch them closed or patch with a bit of extra dough.
Cooking Pupusas
Pupusas are best cooked on a flat skillet or cast iron pan heated over medium-high heat with a tiny bit of oil. Place the pupusas on the hot surface and cook for 4 to 6 minutes on each side, until nicely browned and crisp outside, and the cheese or other filling inside is hot and melty.
They can also be baked at 375°F for about 15 minutes (turning once), or cooked in an air fryer at 400°F for about 4 minutes per side. Using a pan or griddle, though, gives the best results for the texture and flavor.
| Cooking Method | Instructions | Notes |
|---|---|---|
| Griddle/Pan | 4-6 min per side, medium heat | Best results |
| Baked | 375°F, 15 min (flip halfway) | Convenient, softer texture |
| Air fryer | 400°F, 4 min per side | Crispy outside |
Can I Use Tamale Masa for Pupusas?
Tamale dough often contains lard or other fats, which makes it softer and more cake-like. Pupusa dough is just masa harina, water, and a little salt, so it cooks up more crisp and structured. Using tamale dough for pupusas will make them greasier and softer, not giving that classic pupusa texture. For best results, stick to basic masa harina dough.
What Is Curtido and Why Is It Served with Pupusas?
About Curtido
Curtido is a simple, sour cabbage slaw that always comes with pupusas. It’s made with shredded cabbage, carrots, and onions, soaked in a brine of vinegar, water, salt, and sugar. Sometimes dried Mexican oregano and red pepper flakes are added. Curtido tastes fresh and crunchy, with a vinegary tang that cuts through the richness of the pupusa fillings.
Like a quick version of sauerkraut or kimchi, curtido gets more flavorful the longer it sits. Just an hour or two is enough for decent flavor, but letting it rest overnight in the fridge makes it even better.
How to Make Curtido
- Prepare Vegetables: Shred about 2 cups of cabbage, grate a carrot, and thinly slice half an onion. Put them in a big bowl. Optional: Pour boiling water over and let sit 5 minutes, then drain, for a softer slaw.
- Mix Brine: Stir together 1 cup hot water, 1 cup apple cider vinegar, 1 teaspoon salt, and 1 teaspoon sugar until dissolved. Mix in 1 tablespoon oregano and 0.5-1 teaspoon red pepper flakes.
- Combine: Pour the liquid over the veggies, tossing until all are coated.
- Chill: Cover the bowl and refrigerate for 4 hours or, for best flavor, overnight. Curtido keeps up to five days in the fridge.
This quick pickling creates a tangy, crunchy side that goes perfectly with pupusas.
How Should Pupusas Be Served?
Common Sides and Sauces
Pupusas are almost always served with curtido and a mild, smooth tomato salsa, called salsa roja. The salsa is made by boiling and blending tomatoes, onions, garlic, salt, and sometimes herbs or chili. This adds a sweet, slightly spiced taste alongside the tart crunch of curtido.
Other sides sometimes include lime wedges for squeezing, guacamole, beans and rice, or fried sweet plantains for a sweet contrast. Sour cream or hot sauce are less traditional but sometimes offered. All these sides help balance the flavors and refresh your palate during a meal.
How to Serve and Top Pupusas
Pupusas should be served hot, straight from the pan. There’s no need for fancy plating-just arrange them on a plate or tray, provide bowls of curtido and salsa, and let everyone add toppings as they like. Pile on some curtido, spoon over salsa, and you’ll have the classic Salvadoran combination. For groups, place cooked pupusas on a rack in a 200°F oven to keep warm and crispy while you finish the rest. Remember, pupusas are made to be eaten by hand, so have plenty of napkins!
Tips for the Best Pupusas
How to Avoid Cracks and Leaks
- Keep the dough soft and moist-like Play-Doh. If it’s dry or cracks, add cold water a teaspoon at a time and knead again.
- Oil your hands with water and a little neutral oil while forming pupusas to prevent sticking.
- When sealing the filling, pinch the edges firmly. Flatten the dough gently, rotating as you go. If cracks appear, pinch or patch them before cooking.
- If a little cheese leaks out during cooking, it may just crisp up on the edge and can still be eaten.
Freezing and Making Ahead
- Form and fill pupusas, but don’t cook them.
- Place in a single layer on a tray and freeze for 20 minutes to firm up.
- Then, store in airtight containers or freezer bags. Pupusas keep in the freezer for up to 4 months and can be cooked from frozen.
Storing and Reheating Leftovers
- Leftover cooked pupusas can be kept in the fridge for 2-3 days.
- Reheat in a skillet or on a griddle over medium heat until warmed through and crisp. Microwaving works to heat the inside, but a short time on a hot pan gives the best texture.
- Cook frozen pupusas straight from the freezer, adding 1-2 minutes to the cooking time per side.
Frequently Asked Questions about Pupusas
Are Pupusas Gluten-Free?
Yes! Masa harina is made from corn, so pupusas are naturally gluten-free. Always check packaging and ingredient labels (especially for any fillings or canned beans) to make sure nothing with gluten has been added, especially if you’re extra sensitive.
Are Pupusas Healthy?
Pupusas can be part of a healthful meal, depending on fillings and cooking method. The dough provides carbohydrates, and beans add fiber and protein. Cheese and pork increase the fat and calorie content, but curtido (the cabbage slaw) adds fiber and vitamins while helping cut through the richer flavors.
To make them more nutritious, use extra veggies or lean meats for fillings, and avoid using too much oil for cooking. Baking or air-frying will also lower the fat compared to frying on a pan.
| Filling | Calories (average per pupusa) |
|---|---|
| Cheese/bean | 125-200 |
| Cheese/pork | 200-350 |
| Vegetable/bean | 150-200 |
How Are Pupusas Different from Arepas?
Both pupusas (El Salvador) and arepas (Venezuela and Colombia) are round corn cakes but have key differences:
- Dough: Pupusas use masa harina; arepas use masarepa, a different pre-cooked corn flour.
- How They’re Filled: Pupusas are stuffed with filling before cooking. Arepas are cooked first, then split and filled afterward.
- Where They’re From: Pupusas are traditional in El Salvador; arepas come from Venezuela and Colombia, each with their own fillings and traditions.
Even though they look similar, pupusas and arepas are unique in taste, texture, and story.
