Keto Pupusas


Keto pupusas are a nutritious and delicious alternative to traditional pupusas. They’re low in carbs and made with ingredients that help keep your body in ketosis. This simple recipe can be enjoyed as an appetizer or main course. 

What does Keto Pupusas mean?

Keto pupusas are low-carb versions of the traditional Salvadoran dish. The dough is made with almond flour, coconut flour, and mozzarella cheese, making it a great option for those following a ketogenic diet. As a result of the ingredients used, these pupusas are much lower in carbohydrates than their traditional counterparts. 


– 2 cups Almond Flour

– 1/2 cup Coconut Oil, melted

– 1 teaspoon Salt

– 1/4 teaspoon Baking Powder

– 3 tablespoons Psyllium Husk Powder

– 2 tablespoons Olive Oil

– 1 Egg, beaten

– Filling of choice (suggestions: cheese, meat, vegetables)


  1. Preheat oven to 350°F.
  2. Mix almond flour, coconut oil, salt, baking powder, and psyllium husk powder in a medium bowl until combined.
  3. Add olive oil and egg to the dry ingredients and mix until a dough forms.
  4. Divide the dough into eight equal portions and shape it into balls.
  5. Using your hands, flatten each ball into a circle about 1/4 inch thick with an indentation in the mid for the filling you choose (cheese, meat or vegetables).
  6. Place one teaspoon of filling into each pupusa center, then fold it over and seal the edges so that no filling escapes during baking.
  7. Place the pupusas on a greased baking sheet and bake in the oven for 15 minutes or until golden brown.
  8. Serve warm with your favorite dipping sauce, or enjoy as is.

Tips and Tricks:

– To ensure the pupusas are sealed properly, use water or olive oil on your fingers to help press down the edges.

– Be sure to cook the pupusas thoroughly before consuming.

– This recipe can also be made with gluten-free flour if desired.

– Fillings can be adjusted to taste preferences and dietary needs.

– For a vegan option, omit the egg and substitute coconut milk for olive oil in the dough.

 Serving Suggestions:

– Serve hot pupusas with a side of guacamole and salsa.

– Enjoy them as an appetizer along with other keto-friendly dishes.

– Top with sour cream and chopped cilantro for a delicious finish.

– Eat pupusas for breakfast or brunch, served with scrambled eggs and bacon or sausage.


Q: Are Keto pupusas healthy? 

A: Yes! Keto pupusas are a great option for those following a ketogenic diet or looking to reduce their carbohydrate intake. The low-carb ingredients used in this recipe make it a healthier alternative than traditional pupusas.

 Q: How do I store leftover pupusas? 

A: Leftover pupusas can be stored in an airtight jar in your refrigerator for up to 3 days. Reheat them in the microwave or oven before serving.

 Q: Can I freeze keto pupusas? 

A: Yes, you can freeze these pupusas for future use. Prepare and bake as directed, then allow to cool completely. Place the pupusas in an airtight container or freezer bag and freeze for up to 2.5-3 months. Thaw before reheating and serving.


Keto pupusas are a delicious and nutritious alternative to traditional ones that can be enjoyed as an appetizer, main course, or even breakfast. This recipe is easy to make and can be adapted to accommodate different tastes and dietary needs. The low-carb ingredients make it a great option for those following a ketogenic diet. So why not give this tasty dish a try today? You will never regret it.

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