High Protein Salvadoran Pupusas
Delight in the comforting flavors of traditional Salvadoran cuisine with a protein-packed twist in these High Protein Salvadoran Pupusas. This recipe combines the authentic taste of masa harina dough with a nutrient-rich filling of shredded chicken breast, black beans, and creamy mozzarella cheese, seasoned with a hint of cumin and paprika for depth. Perfect as a hearty main dish or a satisfying snack, these pupusas are cooked to golden perfection on the skillet, offering a crisp exterior and a cheesy, flavorful center. Easy to prepare in under an hour, they're a wholesome and versatile option, especially when paired with salsa or Salvadoran curtido for a tangy, vibrant complement. Packed with protein and bursting with traditional flavors, this recipe is perfect for anyone looking to enjoy a healthier take on a classic.
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Recipe Information
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
Instructions
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.
In a separate bowl, combine the cooked black beans, shredded mozzarella cheese, shredded chicken, cumin, and paprika. Mix thoroughly to combine all filling ingredients.
Divide the dough into eight equal portions and roll each into a ball.
Take a ball of dough and flatten it with your palms into a 1/4-inch thick disk.
Place about 2 tablespoons of the filling mixture in the center of the disk.
Carefully fold the edges of the dough over the filling and pinch to seal, forming a stuffed ball.
Flatten the stuffed ball gently to form a thick patty about 1/2-inch thick.
Repeat the filling and flattening process with the remaining dough portions.
Heat a non-stick skillet or griddle over medium heat and add a tablespoon of olive oil.
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.
Serve hot with salsa or Salvadoran curtido (pickled cabbage slaw) if desired.
Nutrition Facts
Calories |
1476 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.4 g | 83% | |
| Saturated Fat | 21.5 g | 108% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 283 mg | 94% | |
| Sodium | 3986 mg | 173% | |
| Total Carbohydrate | 95.1 g | 35% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 1.8 g | ||
| Protein | 121.4 g | 243% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1002 mg | 77% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1435 mg | 31% | |
*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.
