Diabetic-Friendly “Pupusas” (Low-Carb Version)
✅ What’s different
- Replace Masa Harina with almond + coconut flour
- Add fiber to slow glucose absorption
- Keep the same fillings (cheese, chicken, veggies)
🧾 Ingredients
Dough:
- 1 ½ cups almond flour
- 2 tbsp coconut flour
- 1 tbsp psyllium husk (for elasticity)
- 1/2 tsp salt
- 1 cup warm water
Filling:
- Shredded cheese
- Optional: cooked chicken, beans (small amount), or veggies
Topping (like in your image):
- Shredded cabbage
- Fresh cilantro
- Chopped onion
- Tomato salsa (no added sugar)
👩🍳 Instructions
- Make dough
- Mix almond flour, coconut flour, psyllium, and salt
- Add warm water slowly → form soft dough
- Let rest 5 minutes (it firms up)
- Shape
- Divide into balls
- Flatten, add filling, seal, and gently flatten again
- Cook
- Heat skillet on medium
- Cook each side ~3–4 minutes until golden
- Serve
- Top with cabbage slaw, onion, cilantro, and salsa
⚖️ Why it’s better for diabetics
- Much lower in carbs than corn-based version
- Higher fiber → slower sugar release
- Healthy fats help stabilize blood sugar
⚠️ Tips
- Keep portions moderate (2 small pieces)
- Beans can raise carbs—use sparingly
- Check store salsa labels for hidden sugar
