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
- 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)
- 1/4 cup Nopales (cooked cactus strips)
- 2 tbsp Fresh cilantro (chopped)
- 2 tbsp Onion (finely chopped)
- 2 tbsp Salsa verde (fresh tomatillo salsa)
- 1/2 tsp Salt
- 1 tbsp Vegetable oil (for cooking)
Step-by-step instructions
Step 1 · In a mixing bowl
In a mixing bowl, combine masa harina and salt. Gradually add water, kneading until a smooth, pliable dough forms.
Step 2 · Divide the dough into 4 equal portions
Divide the dough into 4 equal portions. Roll each into a ball, then flatten into an oval shape about 1/4 inch thick.
Step 3 · Place a tablespoon of mashed black beans in the center of each oval
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.
Step 4 · Heat a non-stick skillet or comal over medium heat
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.
Step 5 · Remove tlacoyos from heat and let cool slightly
Remove tlacoyos from heat and let cool slightly. Top with nopales, queso fresco, chopped onion, cilantro, and salsa verde as desired.
Step 6 · Serve warm and enjoy this authentic Mexican snack!
Serve warm and enjoy this authentic Mexican snack!
Why this recipe 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.
A note on tradition
Tlacoyos are a staple of central Mexican cuisine, especially in Mexico City and surrounding states. Historically, they were consumed by indigenous communities and are now popular at markets and festivals. Often made with traditional fillings and served with local produce, Tlacoyos represent the ingenuity and resourcefulness of Mexican cooking. They’re commonly eaten as a hearty breakfast or midday snack and have become a symbol of Mexican street food culture.