Crispy Corn Sopes Loaded with Fresh Veggies & Lean Protein – Ready in 45 Minutes!”
Sopes Recipe – Healthy Mexican Delight
Sopes are a beloved Mexican street food featuring thick, handmade corn cakes with pinched edges to hold savory toppings. Think edible mini bowls bursting with flavor!
This healthy version skips lard and uses lean protein, fresh vegetables, and fiber-rich beans for a nutritious twist. Perfect for busy weeknights or festive gatherings, these sopes deliver authentic taste without guilt. Crispy outside, tender inside, and endlessly customizable – they’re a fiesta on a plate!
Recommended Occasions: Weeknight dinners, Game day snacks, Casual parties, Lunch meal prep (store bases/toppings separately).
Ingredients
For Sopes Bases:
Toppings (Healthy Version):
Optional Ingredients
Instructions
-
Make Dough:
Mix masa harina, salt, and warm water. Knead 3–4 minutes until smooth. Rest 5 minutes. -
Shape Bases:
Divide dough into 8 balls. Flatten each into ½-inch thick discs (3-inch diameter). Pinch edges to form a rim. -
Cook Sopes:
Heat a skillet over medium heat (350°F/175°C). Lightly spray with oil. Cook sopes 3–4 minutes per side until golden.
-
Add Beans:
Spread 1 tbsp refried beans onto each warm base.
-
Layer Toppings:
Top with chicken, lettuce, tomatoes, avocado, cheese, and cilantro.
-
Finish:
Drizzle with crema and salsa. Serve immediately.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 320kcal
- % Daily Value *
- Total Fat 10g16%
- Saturated Fat 2.5g13%
- Cholesterol 35mg12%
- Sodium 380mg16%
- Potassium 420mg12%
- Total Carbohydrate 45g15%
- Dietary Fiber 8g32%
- Sugars 2g
- Protein 18g36%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Vegetarian: Swap chicken for sautéed mushrooms or spiced lentils.
- Vegan: Use vegan cheese/yogurt and skip crema.
- Time-Saver: Use rotisserie chicken and canned beans.