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a stack of four pupusas

Bean and Cheese Pupusa

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  • Author: Eric Jones
  • Total Time: 40 minutes
  • Yield: 4 1x


These Bean and Cheese Pupusas are a gluten-free take on an El Salvadoran favorite. Made using flatbread dough and filled with a generous portion of black beans and cheese, this is the perfect date night or anytime snack.


Units Scale

For the Flatbread: 

  • 15 oz organic black beans, drained
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tbsp cilantro flakes
  • 1 package of grain-free flatbread mix
  • 2 eggs
  • 1/4 cup butter, melted
  • 1/4 cup water
  • 1 cup shredded sharp cheddar cheese

For the Slaw: 

  • 1 whole red cabbage head
  • 1 whole red onion
  • 1 cup shredded carrots
  • 1 cup red wine vinegar
  • 2 tsp oregano
  • 1/2 tsp sea salt
  • 4 cups water


  1. Add drained black beans, garlic powder, onion powder, and cilantro to a food processor (paid link) and blend until smooth. 
  2. Add grain-free flatbread mix, eggs, melted butter, and water into a large bowl. Mix ingredients with hands and allow the dough to sit for 5 minutes. 
  3. Form a palm-sized ball and flatten it into a disc. (Place an oil and water mixture on the palm of your hands to keep your hands from sticking.) 
  4. Add 2 tablespoons of black beans and shredded cheese into the center of the dough. Bring all edges to the top and close the dough around the filling. Close off with edges to form a ball again. Flatten the ball with your hands to seal the ingredients inside the dough. 
  5. Heat a non-stick cooking pan to medium heat and cook each pupusa for 3 minutes per side
  6. Serve with curtido or red salsa.
  7. For the curtido, cut the red cabbage in half to remove the stem. Cut cabbage into thin slices and place it into a large bowl. 
  8. Cut your red onion into thin slices. Add onions and shredded carrots to the bowl with the cabbage. Cover with 4 cups of boiling water and allow to sit for 10 minutes, then drain. Fold in red wine vinegar, salt, and oregano. 
  9. Add all ingredients into a container, top, and allow it to sit refrigerated for 30 minutes or more. 


The mixture of water and oil will help to keep the dough from sticking to your hands.

  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Category: Comfort Food
  • Method: Stove Top
  • Cuisine: Spanish


  • Calories: 605
  • Sugar: 4.5g
  • Sodium: 195mg
  • Fat: 11.2g
  • Carbohydrates: 93.2g
  • Fiber: 15.6g
  • Protein: 31.8g
  • Cholesterol: 98mg