Sopes
Salsas y Más • Mexico
About Sopes
Thick corn tortilla with raised edges, topped with beans, meat, and salsa
How to Make Sopes (Traditional & Healthy Version)
Sopes are a beloved traditional snack from Mexico, featuring thick, hand-shaped corn masa cakes topped with a variety of delicious ingredients. Originating in central regions like Mexico City and Puebla, sopes are characterized by their slightly crispy exterior and soft, pillowy interior. They are typically adorned with savory toppings such as refried beans, shredded chicken, fresh lettuce, salsa, and crumbly queso fresco, offering a satisfying medley of flavors and textures. This authentic Mexican sopes recipe is not only delicious but also health-conscious, making it ideal for calorie tracking. The use of fresh, wholesome ingredients such as lean chicken, beans, and vegetables ensures a nutrient-rich meal suitable for breakfast or lunch. Sopes are a fantastic choice for anyone seeking to experience the vibrant taste and culinary traditions of Mexico while maintaining healthy eating habits. Whether enjoyed as a street food or at home with family, sopes reflect the warmth and festive spirit of Mexican culture.
Ingredients(for 2 medium sopes per serving)
- 1 cup Masa harina (corn flour for sopes)
- 2/3 cup Warm water (for masa dough)
- 1/4 tsp Salt (for dough)
- 1/2 cup Refried black beans (frijoles refritos)
- 1/2 cup Shredded cooked chicken breast (pollo deshebrado)
- 1/2 cup Lettuce (finely shredded)
- 1/4 cup Queso fresco (crumbled)
- 1/4 cup Tomato salsa (homemade or store-bought)
- 2 tbsp Low-fat sour cream (crema, optional for garnish) - optional
- 1 tbsp Vegetable oil (for cooking sopes)
Instructions
- 1
Prepare the masa dough by mixing masa harina, salt, and warm water in a bowl. Knead until smooth and pliable.
5 minutes
If dough feels dry, add water 1 tablespoon at a time.
- 2
Divide dough into 4 equal balls. Flatten each ball into a thick disk, about 3 inches wide and 1/2-inch thick.
5 minutes
Keep dough balls covered with a damp cloth to prevent drying.
- 3
Heat a skillet or comal over medium heat. Cook each sope disk for 2 minutes per side until lightly golden.
8 minutes
Do not press too thin; sopes should remain thick.
- 4
While warm, pinch the edges of each sope to form a raised border. This helps hold the toppings.
4 minutes
Use fingers or a spoon to shape the rim gently.
Why This Dish is Healthy
This healthy sopes recipe uses minimal oil, lean protein, and fresh vegetables to lower calories and saturated fat. The fiber-rich masa and beans promote satiety and aid weight management. By avoiding deep-frying and opting for low-fat toppings, sopes become a nutritious choice suitable for those managing their caloric intake or looking for wholesome international snacks.
Sopes provide a balanced combination of protein, complex carbohydrates, and fiber from masa harina, beans, and chicken. The use of lean chicken breast reduces saturated fat, while the addition of vegetables like lettuce and salsa boosts vitamins A and C. Queso fresco adds calcium, and refried beans supply iron and plant protein. This nutrient synergy supports muscle health, digestion, and overall wellness.
Pro Tips
- 💡Tip 1: Use fresh masa harina for authentic flavor and texture.
- 💡Tip 2: Pinch edges while sopes are still warm for easy shaping.
- 💡Tip 3: Prepare toppings in advance for quick assembly and freshness.
Storage & Serving
Store assembled sopes in an airtight container in the refrigerator for up to 2 days. Reheat the corn base in a skillet before adding fresh toppings for best flavor and texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 225.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 25.0 g |
| Total Fat | 10.0 g |
| Fiber | 3.0 g |
