Oil-Free Arepas

I probably love fried bread more than any other food. These arepas would traditionally be cooked in oil but can be a healthy option when you’re craving something indulgent but want to eat oil-free. The taste of the corn flour adds extra flavor without the fat so you can fill as many of these as you want with your favorite toppings for a meal or snack.

Oil-Free Arepas
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Yield: 4-5

Oil-Free Arepas


  • 2.5 cups warm water
  • 2.cups P.A.N. corn flour
  • 1 tsp salt


  1. In a large bowl, mix the warm water and the salt. Gradually stir in the corn flour. Use your hands to knead the dough until smooth. Let it rest for 3 minutes.
  2. With your hands, separate the dough in half and then separate and shape each half into 5 balls making 10 balls in total. Fllatten each ball with the palms of your hands into 2.5 to 3 inch diameter discs. Smooth the edges and place extra pressure in the middle so that the edges of the disc have the same thickness as the middle.
  3. Heat a non-stick pan over medium-high heat. Cook each side for about 3-4 minutes or until the arepas have a medium char.
  4. As you're finishing up, preheat the oven to 350 Fahrenheit. Place the arepas on parchment paper on a baking sheet and bake for 15 minutes.
  5. When ready to eat, slice the discs horizontally to create a pocket and stuff with beans, salad, or any other toppings.