Everything Plant-Based Eaters Need to Know About This Salvadoran Classic
Pupusas are beloved across El Salvador and beyond for their warm, comforting masa and savory fillings—but if you’re living the plant-based life, you might be wondering:
Are pupusas vegan?
Let’s dive into the delicious details: the dough, the fillings, what to watch out for, and how to veganize this iconic Latin American dish while keeping it full of sabor.
🌱 Quick Answer: Traditional pupusas are not vegan—but they absolutely can be.
Classic pupusas are usually filled with:
- Queso (cheese)
- Chicharrón (pork)
- Frijoles (refried beans—often made with lard)
That means they typically contain dairy and/or meat, and sometimes even animal fat in the beans.
BUT—the good news? Pupusas are super easy to veganize with a few simple swaps. And many pupuserías now offer fully vegan options, especially in cities with big plant-based communities.
🫓 Is the Pupusa Dough Vegan?
Yes!
Traditional pupusa dough is made with:
- Masa harina (corn flour)
- Warm water
- A pinch of salt
That’s it.
No eggs. No milk. No butter. Just ground corn and water—so the base of every pupusa is naturally vegan.
The only catch: make sure the masa isn’t mixed with any lard or butter at the restaurant (rare, but worth asking).
🧀 Common Non-Vegan Fillings (to avoid or substitute)
| Filling | Vegan? | Notes |
|---|---|---|
| Cheese (quesillo) | ❌ No | Dairy-based |
| Chicharrón (pork) | ❌ No | Ground seasoned pork |
| Beans (frijoles refritos) | ⚠️ Maybe | Often cooked with lard |
| Chicken or shrimp | ❌ No | Animal-based |
| Loroco con queso | ❌ No | Contains cheese |
| Cream (crema) | ❌ No | Dairy topping |
Ask your server how the beans are made and avoid anything with cheese or meat—unless it’s a vegan version.
✅ Delicious Vegan Pupusa Fillings
Luckily, pupusas are super flexible and can be filled with dozens of flavorful plant-based ingredients.
Popular vegan fillings include:
- Black beans or red beans (cooked in oil or water)
- Vegan cheese (cashew, almond, coconut-based)
- Loroco + vegan cheese
- Zucchini + mushrooms
- Spinach and garlic
- Tofu or tempeh (crumbled + seasoned)
- Sweet plantains
- Caramelized onions + black beans
- Chipilín (wild green) + vegan cheese
Fusion ideas:
- Vegan birria
- Buffalo cauliflower + cashew crema
- Jackfruit “carnitas” pupusa
🧠 Pro tip: Mix your fillings for flavor bombs (like black beans + jalapeños + vegan cheese).
🛒 Can You Buy Vegan Pupusas?
Yes! You can find pre-made or frozen vegan pupusas at:
- Whole Foods
- Trader Joe’s (seasonal items)
- Latin markets with Salvadoran products
- Tres Latin Foods (check for vegan labeling)
- Online Latin grocery stores
Some brands offer:
- Vegan bean and veggie pupusas
- Dairy-free cheese alternatives
Always check the label for lard, dairy, or meat-based ingredients.
👩🍳 How to Make Vegan Pupusas at Home
Ingredients:
- 2 cups masa harina
- 1½–2 cups warm water
- Pinch of salt
Fillings (choose one or mix):
- Refried black beans
- Cashew cheese or vegan mozzarella
- Sautéed spinach + garlic
- Zucchini + mushrooms
Instructions:
- Mix masa harina, water, and salt until dough is soft but not sticky.
- Divide into balls, flatten, and add 1–2 tbsp of filling.
- Seal and flatten into a disc.
- Cook on a dry skillet (no oil needed) 3–4 mins per side.
Serve hot with:
- Curtido (pickled cabbage)
- Salsa roja (tomato-based, usually vegan)
🧊 Vegan Pupusas and Meal Prep
Pupusas are perfect for:
- Freezing (uncooked or cooked)
- Lunchboxes
- Party platters (mini pupusas!)
- Post-workout comfort meals
Pro Tip: Freeze them uncooked between parchment paper, then cook directly from frozen.
💬 What Do Plant-Based Eaters Say?
“Vegan pupusas are the ultimate comfort food—crispy outside, gooey inside, and totally satisfying.”
— Lina Pérez, plant-based Salvadoran-American
“I had no idea you could make them without cheese until I tried black bean + loroco + cashew cheese. Game changer.”
— Carlos G., vegan since 2020
Final Thoughts: Yes, Pupusas Can Be Vegan and Glorious
So, are pupusas vegan?
❌ Traditional ones—no.
✅ But vegan pupusas? Absolutely—and they’re delicious, customizable, and full of Latin American soul.
Whether you’re ordering at a vegan pupusería in L.A. or hand-pressing masa in your Chicago kitchen, vegan pupusas deliver all the sabor, none of the sacrifice.
🫓🌱 ¡Que vivan las pupusas veganas, vos!
