top of page

Grain-Free Pupusas

Updated: Apr 7, 2021

Hola amigxs! Hispanic Heritage month still going strong over here in my kitchen ( September 15th - October 15th). Today we're making a super easy and quick stack of Grain-Free Pupusas. My god are these just perfect to serve with any delicious meal - an example below I've plated them with some eggs and avocado for a savory breakfast plate. Traditionally pupusas are a flatbread from El Salvador and Honduras, made with cornmeal or rice flour, similar to the Venezuelan and Colombian arepa. Trying to stick to a mostly traditional recipe but still substituting for grain and dairy-free was actually not too challenging so I hope this recipe serves to satisfy your craving switching out ingredients that might typically not agree with you.

Prep time for this is around 5 minutes and cook time can be around 5-10minutes depending on your batch.

Here's what you'll need:

  • 2 cups Almond or Cassava Flour ( I used Bob's Red Mill)

  • 1 cup Coconut or Oat milk

  • 1/2 cup olive oil

  • 1/2 cup water

  • 2 teaspoons garlic powder

  • Fresh Pepper and Sea salt to taste

  • Parchment Paper

  • Rolling Pin

  • 1 Tbsp Cocoa Butter for your pan ( I suggest adding more every other new batch of pupusas you add to the pan to ensure each one absorbs the flavoring)

How to make them:

  1. Combine ingredients for the pupusas in a medium/ large sized bowl and mix together thoroughly. The dough should become thick and stick together with a smooth consistency to the batter.

  2. Divide the dough into 1-2in pieces and using your palms shape into little balls. On a piece of parchment paper, roll out and pat down each dough ball into your pupusa shape. If you prefer you can actually use your hands instead of a rolling pin for this since they are so small. If the dough starts sticking to the parchment paper, sprinkle the paper lightly with more of your flour.

  3. Heat a frypan on your stove over medium/low heat. Drizzle the pan lightly with a little olive oil for cooking and add in your cocoa butter.

  4. Cook the pupusas for about 1-3 minutes on each side until they are to your satisfaction You can make them crispy or soft. Whatever you prefer is best!

Let me know in the comments below or send me a DM via Instagram if you like/ try this recipe and want to see more, maybe a dairy-free cheese stuffed pupusa version next time perhaps (mouth is literally watering as I type that out 🤤).

I invite you to stay awhile! Have a look around at some of my other healthy takes on Hispanic recipes like my Mexican Picadillo & Cilantro Lime Rice or my Instant Pot recipe for Black Bean Tacos.

If we're not already Insta or Facebook friends, definitely connect with me on there as I will post when I release a new blog post recipes ( GF/ DF Spanish Croquettes is up next!) to each of those platforms.

Until the next one,




Hi, I'm Kamela! Former high school volleyball athlete, ballerina, anorexia warrior, Holistic Health Coach, and Personal Trainer. I've been helping millennials just like you with their wellbeing for the past 7 years. Reach out to work with me and for even more free helpful content let's be insta friends :)

See ya soon!



bottom of page