25 Popular Latin American Foods

Latin American cuisine is incredibly diverse, blending Indigenous, European, African, and Asian influences into vibrant, flavorful dishes. This comprehensive guide features all 25 iconic foods from across the region, with detailed recipes, high-quality images using direct src tags, and approximate nutritional information. ¡Buen provecho!

1. Pollo Asado Burrito (Mexican-Inspired Grilled Chicken Burrito)

A flavorful burrito featuring achiote-marinated grilled chicken wrapped with rice, beans, and fresh toppings.

Ingredients (Serves 4):

• 1 lb chicken thighs, marinated in achiote paste, orange juice, garlic, and spices
• 4 large flour tortillas
• 2 cups cooked rice
• 1 can black beans, heated
• Guacamole, salsa, cheese, lettuce

Instructions:

1. Marinate chicken for at least 1 hour, then grill until cooked.
2. Warm tortillas, layer rice, beans, sliced chicken, and toppings.
3. Roll tightly into burritos and optionally grill for crispiness.

Approximate Nutrition per Burrito: 550-700 calories, 35-40g protein, 50-60g carbs, 20-30g fat (varies by toppings).

2. Chimichurri (Argentine/Uruguayan Herb Sauce)

A vibrant green sauce perfect for grilled meats, made with fresh parsley, garlic, and oregano.

Ingredients:

• 1 cup fresh parsley
• 4 garlic cloves
• 1/2 cup olive oil
• 1/4 cup red wine vinegar
• Oregano, red pepper flakes, salt

Instructions:

1. Finely chop parsley and garlic.
2. Mix with oil, vinegar, and seasonings.
3. Let sit for flavors to meld; serve with steak.

Approximate Nutrition per 2 Tbsp Serving: 100-120 calories, 0-1g protein, 1-2g carbs, 10-12g fat.

3. Black Bean Tacos

Simple vegetarian tacos with seasoned black beans, pickled cabbage, and creamy toppings.

Ingredients (Serves 4):

• 2 cans black beans
• Corn tortillas
• Pickled red cabbage, cilantro, Cotija cheese

Instructions:

1. Season and heat beans.
2. Warm tortillas, fill with beans and toppings.

Approximate Nutrition per Taco (2 tacos per serving): 170-200 calories, 7-10g protein, 25-30g carbs, 5-7g fat.

4. Carne Asada Tacos (Mexican Grilled Beef Tacos)

Tender grilled flank steak tacos with classic fresh toppings.

Ingredients:

• 1 lb flank steak, marinated
• Corn tortillas, onion, cilantro, avocado

Instructions:

1. Marinate and grill steak.
2. Slice thinly and serve in tortillas.

Approximate Nutrition per Taco: 150-200 calories, 10-15g protein, 15-20g carbs, 7-10g fat.

5. Peruvian Ceviche

Fresh fish "cooked" in lime juice, a light and zesty classic.

Ingredients (Serves 4):

• 1 lb fresh white fish
• 1 cup lime juice
• Red onion, aji pepper, cilantro

Instructions:

1. Cube fish and marinate in lime juice 15-20 min.
2. Add onions and seasonings; serve cold.

Approximate Nutrition per Serving: 200-250 calories, 30-35g protein, 10-15g carbs, 5-8g fat.

6. Pupusas (El Salvador)

Stuffed corn tortillas, the national dish, served with curtido.

Ingredients:

• Masa harina, water
• Fillings: cheese, beans, pork

Instructions:

1. Mix dough, stuff with filling.
2. Cook on griddle until golden.

Approximate Nutrition per Pupusa: 250-300 calories, 10-15g protein, 30-40g carbs, 10-15g fat.

7. Paçoca (Brazilian Peanut Candy)

Crumbly peanut sweet treat.

Ingredients:

• Roasted peanuts, sugar, salt

Instructions:

1. Crush ingredients together.
2. Press into shapes.

Approximate Nutrition per Piece: 100-150 calories, 4-6g protein, 10-15g carbs, 8-10g fat (high in sugar).

8. Tres Leches Cake

Moist sponge cake soaked in three milks.

Ingredients:

• Sponge cake ingredients
• Evaporated, condensed, heavy milk

Instructions:

1. Bake cake, poke holes.
2. Pour milk mixture, chill.

Approximate Nutrition per Slice: 300-400 calories, 5-7g protein, 40-50g carbs, 15-20g fat.

9. Churros

Crispy fried dough rolled in cinnamon sugar.

Ingredients:

• Water, butter, flour, eggs
• Cinnamon sugar

Instructions:

1. Make dough, pipe and fry.
2. Roll in sugar.

Approximate Nutrition per Churro: 100-150 calories, 2-3g protein, 15-20g carbs, 5-10g fat.

10. Romeu e Julieta (Brazilian Cheese and Guava)

Simple dessert of cheese and guava paste.

Ingredients:

• Queijo minas or similar cheese
• Guava paste

Instructions:

1. Slice and serve together.

Approximate Nutrition per Serving: 100-150 calories, 6-8g protein, 10-15g carbs, 5-8g fat.

11. Arroz con Tres Leches (Colombian Rice Pudding)

Creamy rice pudding with three milks.

Ingredients:

• Rice, three milks, cinnamon

Instructions:

1. Cook rice in milks until thick.

Approximate Nutrition per Serving: 300-400 calories, 8-10g protein, 50-60g carbs, 10-15g fat.

12. Brigadeiros (Brazilian Chocolate Truffles)

Rich condensed milk chocolate balls.

Ingredients:

• Condensed milk, cocoa, butter
• Sprinkles

Instructions:

1. Cook mixture until thick.
2. Roll into balls and coat.

Approximate Nutrition per Piece: 70-100 calories, 1-2g protein, 10-15g carbs, 3-5g fat.

13. Carne Guisada (Colombian Beef Stew)

Tender beef stew flavored with beer and spices.

Ingredients:

• Beef chunks, tomatoes, beer

Instructions:

1. Brown beef, add ingredients, simmer.

Approximate Nutrition per Serving: 300-400 calories, 30-40g protein, 10-15g carbs, 15-20g fat.

14. Cuban Stuffed Peppers

Peppers filled with picadillo (ground beef and rice).

Ingredients:

• Bell peppers, ground beef, rice

Instructions:

1. Make picadillo, stuff peppers, bake.

Approximate Nutrition per Stuffed Pepper: 300-400 calories, 15-20g protein, 25-30g carbs, 15-20g fat.

15. Cafe Con Leche

Strong coffee with steamed milk.

Ingredients:

• Espresso, milk

Instructions:

1. Brew coffee, steam milk, combine.

Approximate Nutrition per Cup: 80-120 calories, 8g protein, 12g carbs, 4-6g fat (with whole milk).

16. Mexican Street Corn (Elote)

Grilled corn with mayo, cheese, and chili.

Ingredients:

• Corn, mayo, Cotija, lime, chili

Instructions:

1. Grill corn, slather with toppings.

Approximate Nutrition per Ear: 200-300 calories, 5-8g protein, 30-40g carbs, 10-15g fat.

17. Arepas (Colombian/Venezuelan Corn Cakes)

Griddled cornmeal cakes, stuffed or plain.

Ingredients:

• Pre-cooked cornmeal, water, cheese optional

Instructions:

1. Mix dough, form patties, cook on griddle.

Approximate Nutrition per Arepa: 200-250 calories, 5-8g protein, 35-40g carbs, 5-10g fat.

18. Tostones (Fried Green Plantains)

Crispy twice-fried plantain slices.

Ingredients:

• Green plantains, oil, salt

Instructions:

1. Slice, fry once, smash, fry again.

Approximate Nutrition per Serving (1 plantain): 200-300 calories, 1-2g protein, 40-50g carbs, 10-15g fat.

19. Pão de Queijo (Brazilian Cheese Bread)

Chewy cheese puffs made with tapioca flour.

Ingredients:

• Tapioca flour, cheese, milk, eggs

Instructions:

1. Mix and bake into balls.

Approximate Nutrition per Roll: 100-150 calories, 3-5g protein, 10-15g carbs, 6-8g fat.

20. Tamales

Steamed masa filled with meats or sweets.

Ingredients:

• Masa, fillings, corn husks

Instructions:

1. Spread masa on husks, add filling, steam.

Approximate Nutrition per Tamale: 200-300 calories, 10-15g protein, 20-30g carbs, 10-15g fat.

21. Arroz Chaufa (Peruvian Fried Rice)

Chinese-Peruvian fusion fried rice.

Ingredients:

• Rice, chicken, soy sauce, veggies

Instructions:

1. Stir-fry ingredients with rice.

Approximate Nutrition per Serving: 400-500 calories, 15-20g protein, 60-70g carbs, 10-15g fat.

22. Brazilian Rice

Simple aromatic rice with sautéed onions and garlic.

Ingredients:

• Rice, onion, garlic

Instructions:

1. Sauté aromatics, add rice and water, cook.

Approximate Nutrition per Serving (1 cup cooked): 200-250 calories, 4-5g protein, 45g carbs, 2-5g fat.

23. Ropa Vieja (Cuban Shredded Beef)

Slow-cooked shredded beef in tomato sauce.

Ingredients (Serves 6):

• 2 lbs flank steak
• Onions, peppers, tomatoes, olives

Instructions:

1. Cook and shred beef.
2. Simmer in sauce.

Approximate Nutrition per Serving: 250-350 calories, 30-35g protein, 10g carbs, 10-15g fat.

24. Empanadas de Pino (Chilean Beef Empanadas)

Savory pastries with beef, olives, raisins, and egg.

Ingredients (Makes 12):

• Dough: flour, butter, milk
• Filling: beef, onions, eggs, olives, raisins

Instructions:

1. Make filling, prepare dough.
2. Fill, seal, bake until golden.

Approximate Nutrition per Empanada: 400-500 calories, 15-20g protein, 40-50g carbs, 20-25g fat.

25. Galinhada (Brazilian Chicken and Rice)

One-pot saffron chicken and rice dish.

Ingredients (Serves 6):

• 2 lbs chicken
• Rice, saffron, veggies, broth

Instructions:

1. Brown chicken, add veggies and rice.
2. Simmer until done.

Approximate Nutrition per Serving: 400-500 calories, 25-30g protein, 40-50g carbs, 15-20g fat.