Before embarking on a trip to El Salvador, it’s helpful to get an understanding of the country’s rich cuisine. The most famous food of El Salvador is undoubtedly the papusa. But lesser-known dishes like yuca frita and quesadillas are also popular must-try foods. And empanadas, tamales, and tortas show that Salvadoran cuisine is a blend of indigenous flavors and regional influences.
Here are 15 foods in El Salvador that capture the essence of the cuisine, ensuring you know exactly what to look for as you explore the local restaurants and markets.
Whether you’re a foodie or just curious, these dishes will give you a true taste of Salvadoran culture.
1. Papusas
Pupusas are the most popular food in El Salvador and the national dish of the country. These thick, handmade corn tortillas are stuffed with a variety of fillings and typically served with a side of curtido, a spicy cabbage slaw, and tomato salsa.
They originated from the Pipil tribes of El Salvador, centuries before the Spanish conquest. And so, they have been a fundamental part of Salvadoran culture for generations.
To make papusas, you mix corn flour (masa harina) with water to create the corn dough known as masa de maíz. This dough is then formed into flat, round discs, and you place the filling of your choice into the center. It is then folded in half and sealed to look like a dumpling, shaped into a ball, and then flattened.
While you can use whatever filling you choose, some of the most common include:
- Quesillo (a soft cheese)
- Chicharrón (finely ground pork cooked with tomatoes and spices)
- Frijoles refritos (refried beans)
- Loroco (a vine flower bud native to Central America)
The thick discs are then grilled until golden brown, which melts any cheese inside.
2. Yuca Frita
Yuca frita, or fried yuca, is often served as a street food in El Salvador or as part of festive meals. It can be a side dish or a snack and is commonly topped with other items like chicharrón (fried pork belly or pork rinds), pickled onions, and curtido.
Yuca, also known as cassava, is a starchy root vegetable that becomes crispy on the outside and soft on the inside when fried. It’s similar to French fries but with a slightly sweeter taste and a heartier texture.
To make yuca frita, you must first peel the thick, waxy skin and then cut it into long sticks. These pieces are then typically boiled to make them more tender, before frying to a golden crisp.
After frying, it is placed on a plate and topped with items like curtido, chicharron, tomato salsa, or garlic aioli. Despite papusas being king of the land, yucca frita is easily my favorite El Salvadorean snack.
3. Tamales
Tamales have deep historical roots that trace back to ancient Mesoamerican civilizations, including the Mayans and Aztecs. And thus, they are popular from El Salvador up into the Yucatan Peninsula of Mexico.
They are made with masa dough, but typically mixed with chicken broth or milk to create a soft and rich texture. This dough is spread into a banana leaf, filled with chicken, pork, or cheese, and then enclosed by wrapping the leaf around it.
The tamales are then steamed for several hours. They can be served still in the leaf or with it removed. You can sometimes find vendors on bikes who ride around San Salvador and sell them.
4. Salvadorean Beer
National Beers of El Salvador
You will find that the market for Salvadorean beer has been dominated by one producer. La Constancia is the oldest and largest brewery in El Salvador and came under the AB InBev conglomerate in 2016 upon its merger with SAB Miller. They make the following two beers.
- Pilsener: This is the flagship beer and most consumed beer in El Salvador. It is a light lager that is served in pretty much every restaurant and bar in the country. If you walk into a small cafe that only serves one beer, it’s likely to be Pilsener.
- Golden: This is a light beer with a lower alcohol content (4% ABV).
After AB Inbev takeover, the government wanted to avoid a monopoly, so a new company named Cervecería Salvadoreña was formed in 2017. This new company then took over production of these beers from La Constancia.
- Suprema: A more premium lager compared to Pilsener, with a slightly richer flavor profile. They also make a Roja and Negra
- Regia Extra: This is a fuller-bodied and lower cost alternative to Pilsener. It can be considered a beer of the working-class people. It is much harder to find, especially in tourist areas.
Craft Beer
The market for craft beer in El Salvador has grown, especially in San Salvador, but with mixed success. These breweries often experiment with different styles and flavors, catering to a more niche market of beer enthusiasts. Some notable craft breweries include:
Cadejo Brewing Company: Founded in 2013 in the upscale San Salvador neighborhood of San Benito, Cadejo is the largest craft brewery in Central America. It has now expanded to several locations throughout El Salvador plus one in Guatemala. Though most bars sell only the National beers and maybe a few select imports, Cadejo can sometimes be found as well. They brew several styles, and I suggest trying a flight.
Squirrel Eye Brewing: This is a newer brewery also located in the upscale San Benito area of San Salvador. They currently have 8 beers on the menu, including a decent New England IPA, a Belgian Blonde, and a White IPA. They also serve food.
Santo Coraje: They have a beer garden a few miles southeast of San Salvador and can be found at a few specialty beer bars.
5. Tortillas de Maiz
Tortillas de Maiz, or known as simply tortillas, are a common side served with nearly every meal in El Salvador. They are like papusas, only thinner and without the filling.
This flatbread accompanies breakfast, soups, beans, and meats, or can be served with cheese or cream. Like with papusas, the masa is shaped into a ball, and then flatted by hand or with a tortilla press.
6. Quesadillas
In El Salvador, “quesadilla” refers to something quite different from the cheese-filled tortillas known in Mexican cuisine. The Salvadoran quesadilla is a sweet, rich cake traditionally made with grated cheese, which gives it a distinctive flavor and texture.
This delicious cake is typically enjoyed with coffee, especially in the afternoon or as a breakfast treat.
7. Cocteles
Despite sounding like an alcoholic beverage, cocteles in El Salvador refer to seafood cocktails. This is popular seafood dish looks similar to ceviche, but the seafood is usually cooked. It is then mixed with a sauce made from tomato juice, lime juice, chopped onions, cilantro, and sometimes tomato ketchup, giving it a refreshing and slightly tangy flavor. Avocado, cucumber, and diced tomatoes are also commonly added for extra flavor and texture. The seafood is most commonly shrimp or fish.
Cocteles showcase the country’s rich access to fresh seafood due to its extensive coastline along the Pacific Ocean. They are a beloved part of Salvadoran cuisine and especially enjoyed in coastal areas, though available throughout the country.
8. Tortas
The Salvadoran torta is a type of sandwich that can be found in many restaurants and at street vendors. It usually involves a hearty filling served between sliced bread or a bun. They are usually made with:
- Grilled or fried meats: Chicken, beef, or pork.
- Vegetables: Avocado, tomatoes, lettuce
- Condiments: Mayonnaise and tomato sauce or ketchup.
- Cheese: Usually a simple local variety but can be a more elaborate one like mozzarella.
These sandwiches are usually grilled or toasted, making the bread crispy and warming the filling. Tortas are a popular food for lunch or a quick, satisfying meal on the go.
9. Typical Breakfast
The typical breakfast in El Salvador, known as Desayuno Tipico, will contain all or some variation of the items below:
- Eggs: Usually scrambled or fried, and may come with a side of tomato sauce
- Fried Plantains: Sweet ripe plantains are cut and fried until caramelized, providing a sweet counterbalance to the savory elements of the meal
- Queso Fresco: A slice of fresh, crumbly cheese that is mild in flavor
- Beans: Refried beans, known as frijoles
- Bread: Breakfast is usually served with French Bread, which resembles small rolls rather than the larger baguettes found in France. I have also had it with tortillas or a piece of quesadilla (see above).
- Sausage: There is often some type of sausage on the plate, and may be salchicha, chorizo, or longaniza.
You may also get a side of cream, which is thick and rich, almost like the consistency of butter that can be used on papusas, bread, or other items.
And don’t forget to order a coffee. Afterall El Salvador has a rich coffee-producing culture.
10. Horchata de Morro
Horchata in El Salvador is a refreshing and flavorful drink that is distinctly different from the rice-based horchatas typically found in Mexico. Salvadoran horchata is made primarily from morro seeds, which are the seeds of the calabash tree, along with a blend of other seeds and spices. This gives it a unique flavor profile and nutritional benefits.
While the morro seeds are a large part of what makes it different in El Salvador, it also often has peanuts that add a unique nutty flavor.
You can get horchata at many restaurants, cafes, papuserias, market stalls, or streetside vendors. While it will likely be served in a cup at a restaurant, it will probably come in a plastic bag with a straw if you get it at a market or roadside stand.
11. Empanadas
Like in many countries in Central and South America, empanadas are a popular snack food in El Salvador. They can come in both savory and sweet.
- Savory Empanadas: Typically filled with meat (like chicken or beef) and sometimes combined with potatoes, peppers, or cheese. The dough for savory empanadas is usually made from corn or wheat flour and is traditionally deep-fried, though baked versions are becoming more popular as a healthier option. These are often served with a side of curtido or a simple tomato salsa to add zest and balance the richness of the fried dough.
- Sweet Empanadas (Empanadas de Leche): The filling for these is made from a milk-based custard, often thickened with cornstarch and sweetened with sugar. The dough for these empanadas is usually made from plantains, especially ripe ones, which are mashed and sometimes mixed with a bit of flour to hold them together. They are fried until golden brown and can be sprinkled with sugar or drizzled with honey before serving.
12. Coffee
Coffee production in El Salvador plays a crucial role both economically and culturally. The country’s volcanic soil and favorable climate create ideal conditions for growing high-quality coffee, particularly Arabica beans, which thrive in the cooler temperatures found at higher elevations.
While coffee wasn’t introduced to El Salvador the 19th century, it quickly became a dominant crop, shaping the country’s economy and landscape. By the 20th century, coffee exports were a major part of El Salvador’s income, although the industry has faced significant challenges, including political instability, natural disasters, and market fluctuations.
No matter what town or city you visit, you will find many locally owned coffee shops that locally source their coffee beans. So don’t you dare f$%king go to Starbucks.
13. Refrescos Naturales
In El Salvador, “refrescos naturales” refers to natural drinks made from fresh fruits, seeds, or flowers, commonly consumed to cool down and refresh in the warm climate. These beverages are a staple in Salvadoran cuisine and are cherished for their flavors and health benefits. Here’s an overview of some popular refrescos naturales you might encounter:
Popular Types of Refrescos Naturales are:
- Horchata: As mentioned above, Salvadoran horchata is distinctively made from morro seeds, ground with rice, cinnamon, and sometimes other ingredients like sesame seeds, cocoa, and peanuts. It’s a creamy, refreshing drink served cold.
- Ensalada: Literally meaning “salad,” this drink is a colorful mix of finely chopped fruits, typically including pineapple, mango, apple, and sometimes cucumber, submerged in a sweet, fruit-flavored water, often colored with beet juice. It’s both a drink and a light fruit snack.
- Tamarindo: Made from the pulp of the tamarind fruit, this drink is valued for its tangy flavor. It is quite refreshing and is believed to have digestive benefits.
- Maracuyá (Passion Fruit): The pulp and seeds of passion fruit are mixed with water and sugar to make a tangy, aromatic beverage that’s rich in antioxidants and vitamins.
- Arrayán: Made from the fruit of the arrayán tree, this drink is less common but valued for its unique, sweet, and slightly tart flavor.
- Jamaica (Hibiscus Tea): Although not unique to El Salvador, agua de Jamaica is popular and made by steeping dried hibiscus flowers in boiling water, then sweetening it and serving chilled. It’s known for its deep red color and tart flavor.
14. Nance Wine
Nance is a small yellow fruit native to Central America and parts of the Caribbean and South America. While you can eat it raw or use it in cooking, you can also ferment it to make a traditional alcoholic beverage.
It is a popular homemade drink associated with local traditions and family gatherings in El Salvador, Nicaragua, and Guatemala. You can sometimes find it in markets or at street vendors like the one above in the town of Ataco.
15. Sopa Gallina
Sopa de Gallina in El Salvador, also known as “Sopa de Gallina India,” is a traditional chicken soup that is hearty and deeply flavorful. It is often served during special occasions and family gatherings. It is made with a specific type of chicken, known as “Gallina India,” which is a free-range hen typically tougher and more flavorful than commercially raised chickens.
The soup typically includes:
- Gallina India (free-range hen): provides a richer and more intense flavor than regular chicken.
- Vegetables: Common additions include carrots, potatoes, chayote (a type of squash), and sometimes yuca (cassava).
- Herbs and Spices: Cilantro, garlic, onions, and bay leaves are used to enhance the broth’s flavor.
- Water or Chicken Broth: Used as the soup base, sometimes enriched with bouillon cubes or chicken stock concentrate.
Other Common Foods
In addition to all the above dishes, these are some other ingredients and dishes you may come across.
- Curtido: Curtido is a lightly fermented cabbage slaw that is a traditional accompaniment to pupusas in Salvadoran cuisine. It’s similar to sauerkraut or coleslaw but typically includes a mix of cabbage, carrots, and onions. It’s seasoned with vinegar and sometimes hot peppers, giving it a tangy and slightly spicy flavor. Curtido is usually allowed to ferment slightly, which adds a pleasant tanginess and acts as a perfect counterbalance to the rich and savory flavors of pupusas.
- Elote Loco: An ear of corn cooked and then slathered with mayonnaise to bind other ingredients such as ketchup, Worcestershire sauce, chili powder, and cheese. You will mostly find it at festivals or food stalls.
- Chorizo: Common for breakfast or as a meal later in the day.
- Minutas: A shaved ice treat, similar to snow cones that you can find from street vendors and often at beach areas. Syrup is poured on the shaved ice and then topped with fruit or other sweets.
