Are Pupusas Gluten Free? (GF Recipes)

Last Updated on July 3, 2024

Are pupusas suitable when following a gluten-free diet? Let’s take a closer look. Plus you’ll find a gluten-free recipes to make your own if you’re craving them.

What Are Pupusas?

A pupusa is a corncake stuffed with fillings like shredded meat, cheese, or beans, cooked on a hot griddle or skillet. They are the national dish of El Salvador.

Ingredients In Pupusas

For the filling, the ingredients can vary. However, the ingredients for the corncake itself usually consists of the following:

  • Cornmeal (Masa Harina – white or yellow)
  • Water
  • Salt
  • Butter

As you can see, the dish does not require many ingredients at all!

Are Pupusas Gluten-Free?

If you’re a fan of pupusas – we have some good news! They are completely gluten-free. However, some may contain gluten depending on where they’re made and the filling used.

The masa harina (the pupusa flour) is naturally gluten-free. However, there is a chance of cross-contact. This means that although the product is gluten-free, due to manufacturing and transportation methods, the final product may contain some gluten. So when possible, always buy masa harina that carries a gluten-free label.

Gluten-Free Pupusas

If you’re looking to buy ready-made pupusas – look no further! While there may not be many options available, one brand goes above and beyond with gluten-free pupusas!

what are pupusas

Tres Latin Foods

Tres Latin Foods have a huge range of pupusas and accompanying sauces. They are all inspired by classic Latin recipes. Not only is the company organic, but more importantly, certified gluten-free! This means that each product is tested for gluten and must go through rigorous testing to ensure its gluten-free status. These foods are as safe as can possibly be!

They also have vegetarian and vegan options, meaning these products are suitable for a range of dietary lifestyles.

Their gluten-free pupusas and products include:


  • black bean & sweet corn pupusa
  • chicken & cheese pupusa
  • green chile & cheese pupusa
  • kale & pinto bean pupusa
  • pinto bean & cheese pupusa
  • shredded pork & pinto bean pupusa
  • spinach & cheese pupusa

Mini Pupusas:

  • black bean & cheese mini pupusa
  • jalapeno & cheese mini pupusa


  • spicy bean tamale
  • chicken & green chile tamale

Tomatillo Salsas:

  • chipotle tomatillo salsa
  • habanero tomatillo salsa
  • original tomatillo salsa
  • serrano tomatillo salsa

Skillet Sauces:

  • classic taco skillet sauce
  • green enchilada skillet sauce
  • original fajita skillet sauce
  • red enchilada skillet sauce

You can find more information on the entire range here.

It’s really easy to make your own at home!

We’ll be looking at a recipe from Tastes Better From Scratch, which has a great Easy Homemade Pupusas recipe. Please ensure that all the ingredients you buy are gluten-free, as some brands may contain gluten.

Gluten-Free Pupusa Recipe

The ingredients you’ll need for this recipe:

  • 4 Cups of Masa Harina (yellow or white) – ensure it’s GF
  • 4 Cups of Warm Water
  • 1/2 teaspoon of Salt
  • 2 tablespoons of Softened Butter
  • 1 Can of Refried Beans (or homemade)
  • 2 Cups of Shredded Mozzarella Cheese (or cheese of your choice)

Optional Toppings:

  • Salsa Roja
  • Curtido


Here’s easy to follow guide to make the perfect pupusas:

  1. Add the masa harina and salt to a mixing bowl.
  2. Slowly add the water, mixing the dough with your hands as you go. You don’t want it to be too wet, but also not too dry. Add more masa harina/water if it becomes too wet/dry. It should feel like soft play-dough. Mix in the butter (this is optional).
  3. Make small ball shape portions and keep the dough shapes covered with a damp cloth (you don’t want it to dry out).
  4. Using the palms of your hands, press the balls down into a disc shape (around 4 inches).
  5. Using a tablespoon, half fill the spoon with the beans and place it in the middle of the shape, with a sprinkling of cheese on top.
  6. Bring the edges of the dough up and pinch closed around the filling gently. Pat gently to form into a disc shape again (be careful!).
  7. Ensure the skillet is hot (this is important!) over medium heat and cook each pupusa for around 2-4 minutes on each side. The edges will look set when ready to flip and cook on the other side. It should be lightly golden when cooked.
  8. Serve immediately with an accompaniment of your choice – your pupusas are ready!

It should only take around 30 minutes to make the perfect pupusas.


I hope this post has helped you become more familiar with the amazing range of pupusas on offer. Thankfully these tasty treats are gluten-free, and we can enjoy them with ease. Tres Latin Foods are a great place to start if you’ve never tried pupusas, and they are as safe as can possibly be for us!

Read more about Is Gluten Free Less Carbs: Fact Or Myth?