Gluten Free Arepas

Arepas are a tasty Columbian every-day food made of a simple dough of maize. They are so versatile as they can be made into sandwich pouches and stuffed with your favourite fillings. They are naturally vegan and gluten-free and, when baked or cooked in a little oil, they can make a healthy yet satisfying meal.

Gluten Free Arepas Recipe


Nutrition per serving
Net Carbs31.9 g11.6%
of which Sugars0.3 g0.3%
Fibers3.4 g12%
Fats5 g7.8%
of which Saturates0.5 g2.4%
of which Omega 30.3 g30.3%
Proteins3.7 g8.1%
Calcium3 mg0.3%
Vitamin A5 mcg0.7%
Vitamin C0 mg0%
Iron2.5 mg17.2%
Potassium133 mg3.8%
Sodium459 mg20%
Cholesterol0 mg0%
Kcal188 9.4%
Macro split
  • net carbs 72%
  • sugars 1%
  • fats 11%
  • saturates 1%
  • proteins 8%
  • fibers 8%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
188 per serving

In a few simple steps, we’ll show you how to make delicious gluten-free arepas. These flat round patties are a simple every-day food eaten in some regions of South America like Colombia and Venezuela.

Made of a maize dough, they are so versatile as they can be made into sandwich pouches and filled with sweet or savoury ingredients.

Being naturally gluten-free they are a perfect bread replacement in celiac diets. Also, when baked or cooked in a little oil and stuffed with beans and vegetables, the arepas can definitely make for a healthy meal, perfect to pack in your lunch box.

The maize flour used to make arepas is a pre-cooked cornmeal flour, like the brand Harina PAN, which widely available in USA. However, it is somewhat more difficult to find in other countries like in the UK, where coarse cornmeal or polenta are more common.

But don’t worry, if you can’t find Harina PAN, you can still make arepas with coarse cornmeal or polenta. You just have to boil the cornmeal in water in ratio 1 : 2 until the water is absorbed and then shape the dough into arepas patties. Simple!

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Measuring System
Pre-Cooked Cornmeal300 g
Salt11/2 tsp
Turmeric1 pinch
Warm Water300 mL
Vegetable Oil for Frying2 tbsp

Step 1

In a mixing bowl, combine the pre-cooked cornmeal with salt and turmeric.

We have used pink Himalayan salt as it’s high in minerals and gives extra flavour to any dish.

Step 1.1 of Gluten Free Arepas Recipe

Step 2

Add lukewarm water to the cornmeal and stir well. Knead the ingredients for a few minutes or until the dough comes together.

Then, let the mixture stand for 5 minutes.

Step 2.1 of Gluten Free Arepas Recipe

Step 3

Form as many balls as the number of servings and then flatten each of them into a patty over the palm of your hand or in between two sheets of baking paper.

Heat the vegetable oil in a non-stick skillet and place the arepas.

Step 3.1 of Gluten Free Arepas Recipe

Step 4

Cook the arepas for 5 minutes on each side until a crust forms and they are nicely golden.

Remove them from the pan and pat excess oil with kitchen towels.

Slice in half and stuff these delicious gluten-free arepas with your favourite fillings.

We especially recommend guacamole, black beans, and chilli flakes.


Step 4.1 of Gluten Free Arepas Recipe