Tlacoyos
Salsas y Más • Mexico
About Tlacoyos
Oval-shaped blue or white corn masa stuffed with beans or cheese
How to Make Tlacoyos (Traditional & Healthy Version)
Tlacoyos are a beloved traditional Mexican snack, originating from the central regions of Mexico. These oval-shaped corn cakes are typically stuffed with beans, cheese, or other wholesome fillings and are often enjoyed as street food or homemade treats. Tlacoyos have deep roots in pre-Hispanic cuisine, with indigenous communities preparing them using native maize and local ingredients, making them a symbol of Mexico’s rich culinary heritage. The flavors are earthy and comforting, with a satisfying texture that’s both hearty and health-conscious. Tlacoyos are commonly served with fresh toppings like salsa, nopales (cactus), or crumbled cheese, offering a blend of vibrant tastes and textures. In Mexican culture, they’re often shared during family gatherings, celebrations, or as a nourishing snack throughout the day. Their adaptability and simplicity have made Tlacoyos a favorite among health-focused cooks seeking authentic Mexican recipes. Whether you’re exploring international street foods or seeking a wholesome vegetarian meal, Tlacoyos deliver a true taste of Mexico with every bite.
Ingredients(for 2 Tlacoyos per person)
- 1 cup Masa harina (corn flour)
- 2/3 cup Water
- 1/2 cup Black beans (refried or mashed)
- 1/4 cup Queso fresco (Mexican fresh cheese) - optional
- 1/4 cup Nopales (cooked cactus strips) - optional
- 2 tbsp Fresh cilantro (chopped) - optional
- 2 tbsp Onion (finely chopped) - optional
- 2 tbsp Salsa verde (fresh tomatillo salsa) - optional
- 1/2 tsp Salt
- 1 tbsp Vegetable oil (for cooking) - optional
Instructions
- 1
In a mixing bowl, combine masa harina and salt. Gradually add water, kneading until a smooth, pliable dough forms.
5 minutes
If the dough feels dry, add a little more water; it should be soft but not sticky.
- 2
Divide the dough into 4 equal portions. Roll each into a ball, then flatten into an oval shape about 1/4 inch thick.
3 minutes
Cover unused dough with a damp cloth to prevent drying.
- 3
Place a tablespoon of mashed black beans in the center of each oval. Fold the dough over the beans, pinching edges to seal and then gently flatten again.
4 minutes
Seal well to prevent filling from leaking during cooking.
- 4
Heat a non-stick skillet or comal over medium heat. Brush lightly with vegetable oil. Cook each tlacoyo for 3-4 minutes per side until golden and cooked through.
8 minutes
Press gently with a spatula for even cooking.
Why This Dish is Healthy
Tlacoyos are a wholesome snack, offering balanced macros from whole grains and legumes. The recipe focuses on healthy, authentic ingredients and uses a cooking method that limits unnecessary fats. With fiber-rich beans and nutrient-packed vegetables, this dish supports digestion and provides sustained energy, making it a great choice for weight management and diabetic diets. The customizable toppings allow you to tailor the nutritional profile to your needs.
Tlacoyos are naturally high in fiber and plant-based protein due to the combination of masa harina and black beans. They provide complex carbohydrates for steady energy, while toppings like nopales add vitamins A and C, calcium, and antioxidants. Queso fresco and salsa contribute additional nutrients but can be omitted for a lower fat, vegan option. This recipe is free from gluten, making it suitable for those with gluten sensitivities. The use of minimal oil keeps the calorie count lower than traditional fried snacks.
Pro Tips
- 💡Tip 1: Use fresh masa for the best flavor and texture.
- 💡Tip 2: Experiment with different bean fillings, such as pinto or fava beans.
- 💡Tip 3: Top with fresh salsa and herbs for a burst of flavor.
Storage & Serving
Store cooked Tlacoyos in an airtight container in the refrigerator for up to 2 days. Reheat on a skillet or in the oven for best texture. Avoid freezing as the masa may become dry.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 195.0 kcal |
| Protein | 7.0 g |
| Carbohydrates | 26.0 g |
| Total Fat | 7.0 g |
| Fiber | 4.0 g |
