Mexican sopes are thick corn cakes topped with refried beans, meats, cheeses, veggies, and salsa. Let me show you how to make them healthier and even plant-based.
As a Mexican registered dietitian, I love sharing traditional recipes that connect us to our roots and can be adapted to support our wellness. These sopes are a perfect example—simple, satisfying, and incredibly versatile. Whether you top them with beans, salsa, veggies, or your favorite plant-based protein, sopes are the ultimate canvas for flavor and nourishment.
Today, I’m teaching you how to make authentic Mexican sopes with just a few ingredients. They’re naturally gluten-free, made with whole-grain corn masa, and perfect for a family meal, party appetizer, or meal prep.
What Are Sopes?
Sopes are a traditional Mexican dish made from masa harina (corn flour), water, and salt. They’re shaped into thick discs and cooked on a griddle before being pinched around the edges to form a shallow rim—like a little edible plate. Once cooked, they’re ready to be topped with anything you like: refried beans, salsa, lettuce, crema, queso fresco, mushrooms, nopales… the list goes on!
Growing up, these were a staple in our home—especially on weekends when we had a little extra time to cook and gather. I love that they bring people together and are easy to make in big batches.
Ingredients
You only need 3 ingredients to make the base:
- Masa harina (I recommend Maseca or Masienda—just make sure it says “masa harina” and not cornmeal)
- Warm water
- Salt
Optional: Avocado oil to shallow-fry the sopes and make them golden-brown and crispy.
Topping Ideas
This is the fun part—get creative or keep it classic!
My Go-To Toppings:
- Refried beans: pinto or black beans
- Soy chorizo: I get mine at Trader Joe’s
- Nopales (cactus) or mushrooms (like Lion’s Mane or oyster mushrooms)
- Shredded lettuce or cabbage
- Salsa roja or salsa verde
- Vegan sour cream or a drizzle of plain yogurt
- Avocado slices or guacamole
- Pickled onions or jalapeños
- A sprinkle of cotija, queso fresco or nutritional yeast
How to Make Mexican Sopes
1. Mix the Dough
In a large bowl, combine masa harina and salt. Slowly add warm water, mixing with your hands until a soft, pliable dough forms. It should feel like soft Play-Doh—moist but not sticky. If it’s too dry or cracking, add a tablespoon of water at a time. If it’s too sticky, add a bit more masa harina.
2. Shape the Sopes
Divide the dough into 10-12 equal portions and roll each into a ball (about the size of a golf ball). Flatten each ball between your palms or use a tortilla press lined with plastic to create discs about ¼-inch thick and 4 inches wide.
Pro tip: Don’t make them as thin as tortillas—sopes need to be thicker to hold the toppings.
3. Cook on the Griddle
Heat a comal or cast iron skillet over medium heat. Cook each sope for 2-3 minutes per side, until dry to the touch and slightly golden. You don’t want them to fully brown at this stage.
4. Pinch the Edges
While still warm (but cool enough to handle), use your fingers to pinch the edges of each sope upward to form a rim. This keeps the toppings from sliding off. If they’re too hot, use a clean kitchen towel to help protect your fingers.
5. Final Crisp (Optional but delicious)
At this point, you can either:
- Fry them lightly in oil for a crispy texture (traditional method), or
- Bake or griddle-toast them again for a lighter, oil-free version.
Both are delicious—choose what works best for you and your family’s needs!
Tips for Success
- Keep dough covered: Cover your dough with a damp towel while shaping to prevent it from drying out.
- Make them thick: Don’t make them as thin as tortillas—sopes need to be thicker to hold the toppings
- Cook in batches: Make a big batch and freeze the cooked (but untopped) sopes for later.
- Make ahead: You can prep the dough balls a few hours ahead and keep them covered until ready to cook.
Are Mexican Sopes Healthy?
Absolutely! These sopes are made with whole-grain corn, which is naturally rich in fiber and magnesium. By choosing plant-based toppings and moderate oil, you can enjoy a nourishing, balanced version of this traditional dish that still feels like home.
Remember—cultural foods are not only allowed, they’re worth celebrating. Eating well doesn’t mean giving up the flavors and dishes you love. It’s all about finding ways to honor your roots and your health.
I hope you give these authentic Mexican sopes a try and share them with your loved ones. They’re simple, comforting, and endlessly customizable. Tag me on Instagram @healthysimpleyum if you make them—I love seeing your creations!
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Mexican Sopes
- Total Time: 40 minutes
- Yield: 10–12 1x
- Diet: Vegan
Description
Mexican sopes are thick corn cakes topped with refried beans, meats, cheeses, veggies, and salsa. Let me show you how to make them healthier and even plant-based.
Ingredients
- 2 cups masa harina
- 1 ½ cup warm water, or slightly more/less
- 1 teaspoon salt
- ¼ cup avocado oil (optional, for frying)
Toppings:
- Refried beans: pinto or black beans
- Soy chorizo: I get mine at Trader Joe’s
- Nopales (cactus) or mushrooms (like Lion’s Mane or oyster mushrooms)
- Shredded lettuce or cabbage
- Salsa roja or salsa verde
- Vegan sour cream or a drizzle of plain yogurt
- Avocado slices or guacamole
- Pickled onions or jalapeños
- A sprinkle of cotija, queso fresco or nutritional yeast
Instructions
- In a large bowl, combine masa harina and salt.
- Slowly add warm water, mixing with your hands until a soft, pliable dough forms. It should feel like soft Play-Doh—moist but not sticky. If it’s too dry or cracking, add a tablespoon of water at a time. If it’s too sticky, add a bit more masa harina.
- Divide the dough into 10-12 equal portions and roll each into a ball (about the size of a golf ball). Flatten each ball between your palms or use a tortilla press lined with plastic to create discs about ¼-inch thick and 4 inches wide. Don’t make them as thin as tortillas—sopes need to be thicker to hold the toppings.
- Heat a comal or cast iron skillet over medium heat. Cook each sope for 2-3 minutes per side, until dry to the touch and slightly golden. You don’t want them to fully brown at this stage.
- While still warm (but cool enough to handle), use your fingers to pinch the edges of each sope upward to form a rim. This keeps the toppings from sliding off. If they’re too hot, use a clean kitchen towel to help protect your fingers.
At this point, you can either:
- Fry them lightly in oil for a crispy texture (traditional method), or
- Bake or griddle-toast them again for a lighter, oil-free version.
Layer your sopes with your favorite toppings and enjoy!
- Prep Time: 20
- Cook Time: 20
- Category: Mains
- Method: Stove
- Cuisine: Mexican
Nutrition
- Serving Size: 1 sope
