Guatemala is a country located in Central America with a rich cultural heritage and delicious traditional cuisine. Guatemalan food reflects the nation’s diverse landscape, incorporating indigenous Mayan ingredients as well as Spanish influences. In this comprehensive guide, we will explore 10 iconic Guatemalan foods and dishes that the country is known for. From savory tamales to refreshing licuados, get ready to discover the vibrant flavors of Guatemala.
Traditional Guatemalan Foods
Tamales
Tamales are one of the most popular and beloved Guatemalan foods. These small packages made from masa (corn dough) and filled with meats, cheeses, chiles, and other ingredients, are a staple in Guatemalan cuisine.
The masa is traditionally wrapped and steamed in plantain leaves or corn husks. Common fillings include spicy chicken, pork, beef, black beans, green olives, and raisins. Chiles, tomatoes, and aromatic epazote herb are also commonly incorporated.
Tamales are served for breakfast, lunch, and dinner in Guatemala. They make for a perfect quick bite or snack any time of day. The diversity of fillings reflects the cultural diversity of Guatemala itself.
Pepian
Pepian is a rich, flavorful Guatemalan stew made with meat, vegetables, and a paste of toasted seeds.
The base of pepian is recado rojo, a reddish spice paste made from grinding together toasted pumpkin seeds, sesame seeds, and often almonds or peanuts. Onions, garlic, and chiles are also key ingredients in the paste.
This aromatic, nutty paste simmers with meat – usually chicken or beef – along with vegetables like carrots, green beans, potatoes, and plantains. The result is a complex savory stew that makes for a signature Guatemalan dish.
There are regional variations of pepian across Guatemala featuring local ingredients. Pepian is sometimes referred to as the national dish of Guatemala and is frequently served for celebrations and special occasions.
Chuchitos
Chuchitos are a popular Guatemalan snack or appetizer consisting of a filling of meat, tomato, and spices wrapped and steamed in a corn dough.
To make chuchitos, fresh corn masa is mixed with lard or shortening to create a moist, pliable dough. Small portions of the dough are shaped by hand into small boats or canoes.
Traditional fillings include minced chicken, beef, or pork that has been slowly simmered with tomato, onion, garlic, and a blend of spices. Other variations can feature black beans, cheese, hard boiled eggs, or other ingredients.
Once assembled, the chuchitos are wrapped in corn husks or plantain leaves and steamed until the dough is cooked through. Chuchitos make for a portable, comforting bite to eat any time.
Tamalitos de Elote
For a sweet twist on classic tamales, tamalitos de elote feature fresh corn instead of masa. To make them, dried corn husks are filled with sweet corn kernels, cream, sugar, and a hint of anise seed.
The bundles are wrapped up and steamed until the corn is soft and the sugary cream permeates each bite. These sweet corn tamales can be served for breakfast or dessert and provide a wonderful way to highlight Guatemalan sweet corn.
Subanik
Subanik is a traditional Mayan sausage from Guatemala with roots dating back centuries. To make it, ground pork and pork fat are heavily seasoned with achiote paste, giving subanik its characteristic reddish-orange color.
Onions, garlic, cumin, and cloves add layers of flavor while vinegar and lime juice provide tangy contrast. The sausage mixture is stuffed into pork intestines and then hung to dry and cure.
Sliced subanik makes for a quintessential Guatemalan breakfast meat. It is also served alongside eggs or used to stuff tamales and pupusas. The aged flavor and chewy texture of subanik give it a distinctive presence in Guatemalan cuisine.
Kak’ik
Kak’ik is a rich turkey stew that comes from the cuisine of Guatemala’s Maya Kaqchikel people. This soul-warming dish stars turkey that simmers gently in a sauce of toasted local chiles, garlic, cilantro, peppercorn, and seeds.
To begin, the chiles are toasted to draw out their flavor. Pumpkin seeds, sesame seeds, and cumin seeds are also toasted before being ground into a paste. This deep red-orange paste simmers with garlic, onions, and stock.
Bite-size pieces of turkey simmer until tender before being topped with fresh cilantro. Kak’ik is served with tamalitos and often enjoyed for celebrations and holidays. The complex flavors highlight local Maya Kaqchikel ingredients while honoring ancestral cooking techniques.
Fiambre
Fiambre is a classic Guatemalan salad traditionally served on November 1st to celebrate the Day of the Dead. While it began as a seasonal dish, fiambre has become popular year-round.
At its core, fiambre features a chilled mix of sausages, meats, vegetables, and cheeses. Common additions include ham, chicken, beets, winter squash, radish, olives, potato salad, and green beans in vinaigrette.
The hearty salad is served on lettuce leaves and garnished with ingredients like pineapple, pickled onions,jalapeños, capers, and cilantro. The mix of flavors and textures is bold and refreshing. Fiambre highlights some of Guatemala’s Spanish-influenced cuisine.
Huevos Divorciados
For a satisfying breakfast or brunch, huevos divorciados is a classic Guatemalan dish not to miss. It features two fried eggs, each sitting on a different sauce.
One egg sits atop a red tomato-based salsa while the other rests on a green salsa made from tomatillos. This “divorced” presentation is where the dish gets its playful name.
Both eggs are sprinkled with salty, tangy cotija cheese and served with warm corn tortillas for scooping up the sauces. The combination of rich fried eggs, bright salsas, and soft tortillas comes together in one delicious breakfast.
Licuados
In Guatemala, licuados are cold fruit smoothies blended with milk or water. They provide a refreshing non-alcoholic drink option.
Popular licuado flavors include strawberry, pineapple, papaya, melon and banana. Other versions feature cooked corn, oats, or floral ingredients like orange blossom water or jamaica (hibiscus).
Licuados are sometimes topped with granola, cereal, whipped cream or sprinkles for extra texture and flavor. These creamy blended drinks can be enjoyed any time of day as a healthy snack or thirst quencher. Licuados highlight the abundance of fresh tropical fruits in Guatemala.
Iconic Guatemalan Ingredients
Beyond the signature dishes and preparations, Guatemalan cuisine relies on a few key local ingredients that contribute their distinctive essence. Here are some of the most essential components.
Corn
Corn holds an almost sacred place in Maya culture and Guatemalan cuisine. Locally grown corn has been a dietary staple in Guatemala for thousands of years.
Heirloom varieties of corn are still grown and ground to make fresh masa for tortillas and tamales. Corn tortillas accompany most meals and corn masa forms the base of beloved snacks like tamalitos and chuchitos.
Steamed fresh corn (elote) is also transformed into flavorful side dishes and drinks like tamalitos de elote and licuados de elote. Corn provides subtle sweetness along with B vitamins, fiber, and antioxidants.
Black Beans
Frijoles negros, also called black beans, are an essential Guatemalan pantry item. These small black beans are simmered and mashed to create the refried black beans that form a centerpiece of Guatemalan meals.
Refried black beans are served as a side, stuffed into empanadas, or used as a base for vegetarian dishes. Slow cooked with garlic, epazote, and chili peppers, the beans develop a rich, earthy flavor and velvety texture.
Black beans also supply protein, fiber, folate, iron, and phytonutrients for good health. Their versatility and nutrition make them a cherished native bean.
Chile Peppers
Guatemalan food has heat thanks to the use of fresh, dried, and pickled chilies. Locally grown chile peppers provide spice along with doses of vitamins A, C and B6.
Some popular Guatemalan varieties include serrano, piquín, jalapeño, and habanero peppers. For incredible depth of flavor, chilies are dried or roasted before being ground into salsas or cooking sauces.
Pickled jalapeños and escabeche also balance heat with tangy flavor. Chili peppers add a signature kick to key Guatemalan dishes like pepian and kak’ik.
Winter Squash
Dense, sweet winter squash is another Guatemalan staple. Varieties like calabaza, ayote, and zucchini provide complex carbs, fiber, vitamins C and A, magnesium, and potassium.
Calabaza is the most common winter squash used in iconic dishes like pepian or simply roasted with spices. Its creamy orange flesh has notes of sweet potato and butternut squash. Ayote is a green, pear-shaped squash that roasts up tender with a nutty flavor.
Zucchini is enjoyed pan fried with onions and eggs or incorporated into tamale fillings. The versatility of these local squashes makes them essential for adding nutrition, substance, and Guatemalan flavor.
Mint
Fresh mint adds vibrant herbal notes to balance the rich flavors of meats and chilies in Guatemalan cuisine. Spearmint and peppermint grow abundantly and their leaves are used dried or fresh.
Mint complements vegetables, black beans, lamb, and fresh juices. It is also steeped into refreshing teas drunk after meals to aid digestion.
Beyond flavor, mint provides antioxidants like rosmarinic acid along with antimicrobial benefits. The cooling essence and health perks make mint a staple herb.
Sesame Seeds
Tiny but mighty sesame seeds bring crunch, nutty flavor, and nutrition. Guatemalan cuisine uses white and black sesame seeds toasted to intensify their depth.
Sesame is nutritious, supplying protein, fiber, iron, zinc, magnesium, B vitamins, and antioxidant lignans. When ground into pastes, sesame adds rich flavor to dishes like pepian and subanik.
Sesame oil brings out aroma in marinades and dressings as well. The toasty crunch of sesame seeds enhances Guatemalan snacks, candies, tamales, and breads.
Guatemalan Breakfast Classics
A Guatemalan desayuno or breakfast is a hearty, comforting affair. Here are some top morning meals to fuel up on when in Guatemala.
Huevos Rancheros
A Guatemalan breakfast classic, huevos rancheros features fried eggs served on top of handmade corn tortillas and drowned in tomato salsa. Black beans cooked with garlic and epazote provide protein. Crumbled salty cheese adds richness. It’s a simple yet flavorful start to the day.
Huevos Divorciados
For some friendly competition on your plate, huevos divorciados serves up fried eggs on both red and green salsas along with soft tortillas, queso, and beans. Enjoy the contrast of tangy tomato and savory tomatillo.
Chilaquiles
Chilaquiles make use of day-old tortillas by frying and simmering them in sauce. Tortilla chips bathe in red or green salsa before being topped with crema, cheese, beans, and egg. The interplay of crunchy, creamy, and crispy textures is irresistible.
Desayuno Chapín
A traditional Guatemalan breakfast features mashed fried black beans, sweet plantains, fried eggs, buttery guatemalan crema, handmade flour tortillas, and creamy avocado slices. It’s simple yet nourishing.
Tostadas de Subanik
For a local twist, try subanik sausage served on miniature corn tostadas along with sliced avocado, black beans, and pickled onions for a perfect bite. The mix of smoky, spicy, and cool flavors wakes up the palate.
Classic Guatemalan Street Foods
Guatemalan streets sizzle with some incredibly tasty and affordable snacks you can grab on the go. Here are some can’t miss options.
Salchipapas
This satisfying street food features crinkle cut fries topped with sliced hotdogs and drenched in ketchup, crema, and guacamole. It’s a filling treat with global influences.
Frito Pies
These snackable “fried pies” are made from masa dough stuffed with minced meat or black beans before being fried until golden and crispy. Enjoy frito pies as is or dipped in guacamole or salsa.
Tamalitos de Elote
Steamed fresh corn, cream, and herbs wrapped in corn husks make for naturally sweet, portable tamalitos perfect for a snack or breakfast.
Chicharrones
Crispy, puffed chicharrones offer irresistible crunch. Fresh pork skin and meat is fried until balloon-like for a high protein, high flavor snack.
Empanadas de Platano
For a sweet treat, try these fried empanadas made from ripe plantains filled with dark brown sugar before being fried crispy. Enjoy the caramelized, fruity filling.
Guatemalan Dessert Classics
Save room for Guatemala’s creamy, sugary, and indigenous desserts. Here are the sweet treats you can’t leave without trying.
Arroz con Leche
Warm, creamy rice pudding scented with cinnamon comes alive with a drizzle of guatemalan crema and some tropical fruit. Raisins or prunes add chewy pops of sweetness in this comforting dessert.
Buñuelos
These chewy, fried fritters are made from wheat flour and egg before being rolled in cinnamon sugar. Buñuelos are often served around Christmas but are wonderful any time.
Flan de Elote
For a unique, Guatemalan-inspired flan, milk and fresh corn extract create a sweet custard that is caramel-kissed and creamy. Garnishes like cocoa nibs and mint add flavor accents.
Atol de Avena
This hot oatmeal porridge is made extra decadent with the addition of milk, brown sugar, and a dash of cinnamon. Raisins add fiber and chew. It makes for the ultimate comforting breakfast or dessert.
Mamones
These sticky, chewy candies are made from sweetened pumpkin flesh which is shaped into bars and coated in sugar or sesame seeds. Hint of spices like anise add intrigue to these candy-like bites.
Guatemalan Beverage Specialties
Quench your thirst with Guatemalan drinks ranging from spirituous to caffeine-free.
Licuados
Fruit, milk/water, and sweetness blend into refreshing licuados. Guatemalan fruits like melon, papaya, and plums shine in these smoothies. Toppings add fun textures.
Café Café
Guatemalan coffee is renowned for its deep flavor, full body, and aromatics. Brewed black or con leche, it makes for an incredible cup. Regional beans like Antigua and Huehuetenango are especially prized.
Horchata
This classic agua fresca is made from local ingredients like morro seeds, rice, and cinnamon. The subtly sweet, milky drink provides probiotics and vitamin C.
Ron Zacapa Centenario Rum
Guatemala’s acclaimed rum uses virgin sugar cane honey for its complex caramel, vanilla, and oak notes. Sip it neat or in festive cocktails like ron ponche.
Bebida de Jocote
These dried jocote plums are simmered with cinnamon and cloves for a deep, ruby-red drink tangy with vitamin C. Enjoy it chilled or warmed.
Conclusion
From its indigenous Mayan roots to Spanish colonial influences, Guatemalan cuisine reflects the local terrain, cultural traditions, and incredible range of ingredients.
Signature Guatemalan dishes rely on native corn, black beans, winter squash, heirloom chili peppers, and toasted sesame seeds for their distinctive flavors. Complex moles and nutty, spice-infused stews like pepian and kak’ik showcase the culinary sophistication of Mayan cookery.
Spanish contributions like tamales, empanadas, and buñuelos add global elements alongside the local corn tortillas, chuchitos, and licuados. The interplay of Mayan and Spanish cuisine makes Guatemalan food unique.
From hearty breakfast plates to late night street snacks, Guatemalan cuisine offers incredible diversity. Don’t miss essential dishes like pepian, tamales, fiambre salad, and huevos divorciados when exploring the exciting flavors of Guatemala. With its balance of indigenous traditions and cosmopolitan influences, Guatemalan food continues to nourish body and soul.
FAQs about Guatemalan Cuisine
What are some key characteristics of Guatemalan food?
Authentic Guatemalan cuisine relies on complex spice pastes, native corn, black beans, winter squash, heirloom chili peppers, fresh mint, toasted sesame seeds, and indigenous ingredients like ayote and jocotes. Vibrant Spanish influences are also evident.
What are some typical Guatemalan cooking techniques?
Low simmering and stewing, roasting/charring ingredients like tomatoes, direct grilling over fire, making masa from nixtamalized corn, and steaming in banana leaves or corn husks are essential Guatemalan techniques.
What are some typical Guatemalan breakfasts?
Huevos rancheros with beans, fried eggs with salsa and tortillas, mashed bean and cheese pupusas, plantains and eggs, or one of Guatemala’s iconic breakfasts: chilaquiles, huevos divorciados, or desayuno chapin. Hot oatmeal and licuados are popular too.
What street foods are a must-try?
Can’t miss Guatemalan street eats include tamalitos de elote, salchipapas, chicharrones, frito pies, and empanadas de platano. Try local sausages and cheese inside fresh rolls too.
What are popular Guatemalan desserts?
Indulge in creamy flan de elote, spice-scented arroz con leche, chewy buñuelos fritters, sweet plantain mamones, thick chocolate, and refreshing fruit licuados. Sweet corn, tropical fruits, and caramel feature prominently.