Tres Pupusas are Salvadorian Stuffed Corn Flatbreads from the Freezer

What’s a pupusa? Think of it like a Latin hot pocket but with a corn tortilla shell and much healthier filling. Especially the dairy-free versions of Tres Pupusas. I spotted these interesting little meals in the freezer section of Whole Foods a few months ago, and decided to learn a bit more. Tres Pupusas are all gluten-free and vegetarian. And at last count, they had four dairy-free varieties, three of which are also vegan.

Tres Pupusas are Salvadorian Stuffed Corn Flatbreads from the Freezer

Tres Pupusas does make several varieties with cheese, but their dairy-free flavors focus on simple, whole food ingredients. They’re easy to prepare – just minutes on the stove top or in the toaster oven. They make a great main dish, side, or snack. Some people even get creative and use them as hefty sandwich buns!

When we first wrote about Tres Pupusas, they had two dairy-free flavors. But they’ve since added a collection of mini pupusas (great for dipping) that include two more dairy-free varieties. Obviously, the chicken minis are not vegan, but the others are.

Black Bean and Sweet Corn (vegan)

Ingredients: organic corn masa (water, organic corn masa flour, trace of lime), black beans (black beans, salt) organic corn, olive oil, salt

Nutrition (per pupusa): 130 calories, 3.5g fat, 22g carbs, 4g fiber, 1g sugars, 4g protein.*

Kale and Pinto Bean  (vegan)

Ingredients: organic corn masa (water, organic corn masa flour, trace of lime), pinto beans (pinto beans, salt), olive oil, kale, salt, organic chili powder (organic spices, sea salt, organic garlic), chipotle powder, onion powder

Nutrition (per pupusa): 130 calories, 3.5g fat, 21g carbs, 4g fiber, 1g sugars, 3g protein.*

Cauliflower, Spinach and Pinto Bean Minis  (vegan)

Ingredients: corn masa (water, organic corn masa flour, olive oil, salt, trace of lime) filling (pinto beans {pinto beans, salt}, water, riced cauliflower, spinach, salt, garlic powder)

Nutrition (per 3 ounces): 170 calories, 6g fat, 26g carbs, 6g fiber, 1g sugars, 5g protein.*

Chicken and Bean Minis

Ingredients: corn masa (water, organic corn masa flour, olive oil, salt, trace of lime) filling (fully cooked seasoned chicken (chicken, salt, spices, onion powder, garlic powder) great northern beans (great northern beans, salt, calcium chloride), water, pinto beans {pinto beans, salt, garlic powder)

Nutrition (per 3 ounces): 160 calories, 6g fat, 20g carbs, 3g fiber, 0g sugars, 6g protein.*

More Facts on Tres Pupusas (Dairy-Free Varieties)

Price: $4.99 per 10-ounce package

Availability: Tres Pupusas are sold at Whole Foods, Albertsons/Safeway stores, Winn-Dixie, Sprouts, and other natural food stores in the U.S.

Certifications: Tres Pupusas are Certified Gluten-Free.

Dietary Notes: By ingredients, the dairy-free varieties of Tres Pupusas are dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, and vegetarian. The vegan varieties are noted above.*

For More Product Information: Visit the Tres Pupusas website at www.trespupusas.com.

*Always read the ingredient and nutrition statement prior to consumption. Ingredients, processes, and labeling are subject to change at any time for any company or product. Contact the company to discuss their manufacturing processes if potential allergen cross-contamination is an issue for you. No food product can be guaranteed “safe” for every individual’s needs. You should never rely on ingredient and allergen statements alone if dealing with a severe food allergy.