Cachapa: Health Benefits, Nutrition, How to Eat & Recipes

Cachapa is a traditional Venezuelan dish made from ground tender corn. It can be filled with various ingredients, such as white cheese, pork, chicken, or shredded beef.

This dish is rich in fiber, mainly insoluble fiber, and contains vitamin A and B-complex vitamins. It’s also a good source of energy due to its carbohydrate content.

Cachapa can be eaten for breakfast or dinner as a substitute for bread, pancakes, or arepas. Traditionally, it’s cooked on a griddle (called a budare), but it can also be made in a regular frying pan.

Health benefits

Cachapa offers several nutritional and health benefits when consumed as part of a balanced diet.

1. Providing energy for the body

Cachapa is rich in carbohydrates, a macronutrient whose main role is to provide the body with energy to perform daily activities and maintain proper functioning.

2. Improving bowel movements

Cachapa contains fiber, especially insoluble fiber, which increases stool bulk, promotes digestion, and helps prevent constipation, hemorrhoids, and intestinal inflammation.

3. Being gluten-free

Because it’s made only from corn, cachapa is naturally gluten-free. This makes it suitable for people with celiac disease or gluten intolerance. However, it’s important to ensure that any fillings used are also gluten-free and that cross-contamination doesn’t occur.

4. Supporting eye health

Yellow corn, the traditional base of cachapa, contains lutein and zeaxanthin—antioxidants that help protect the eyes from sunlight and blue light from screens, reducing the risk of conditions like cataracts and macular degeneration.

5. Maintaining healthy bones and teeth

Cachapa provides a good amount of phosphorus, a mineral that helps maintain strong bones and teeth.

6. Strengthening the immune system

When made with yellow corn, cachapa also contains beta-carotene, which supports the immune system and helps protect against infections and colds. However, the amount may vary depending on the type of corn used.

Nutrition facts

Cachapa is a nutritious dish that provides carbohydrates, fiber, vitamins, and minerals. The table below shows the nutritional information for every 100 g of cachapa, which is equivalent to two small units of about 50 g each.

To fully enjoy the benefits of cachapa, it’s important to maintain a balanced, healthy diet and engage in regular physical activity.

Does cachapa make you gain weight?

Cachapa can contribute to weight gain since it is high in carbohydrates and calories. Its calorie content increases when it’s served with high-fat cheese, butter, or processed meats, which can raise total daily calorie intake and lead to weight gain if consumed excessively.

The energy content of cachapa mainly comes from the corn and the additional ingredients used during its preparation.

Regularly eating cachapas with fatty ingredients may contribute to overweight or obesity if not balanced with a healthy diet and regular physical activity. It’s important to control portion sizes and how often cachapa is included in meals.

What is the glycemic index of cachapa?

Cachapa, made primarily from ground corn, has a moderate to high glycemic index and glycemic load based on scientific data from similar foods.

This means that eating cachapa can cause a relatively quick rise in blood sugar levels, which is important for people who need to manage their glucose.

The glycemic index and load can vary depending on how the cachapa is prepared and the amount of corn used. Adding fillings such as cheese or lean proteins can help slow sugar absorption, reducing the intensity of the glucose response.

How to eat 

Cachapa is typically eaten with a filling, and healthier options such as white cheese are recommended.

The suggested serving size is about two small cachapas, weighing approximately 50 g each.

Traditional Venezuelan cachapa recipe

This traditional Venezuelan cachapa recipe uses simple ingredients and can be easily prepared at home.

Ingredients:

• 500 g of corn kernels

• ½ cup of skim milk

• 2 large eggs

• 2 tablespoons of corn flour or oat flour (for a healthier option)

• 1 tablespoon of sugar (optional)

• A pinch of salt

Preparation:
Blend all the ingredients until a thick, smooth mixture forms. Lightly grease a griddle or pan with a small amount of oil using a paper towel. Pour in a ladleful of batter and cook for about 3 minutes on each side until golden.

Healthy cachapa recipe

This healthy cachapa version provides more fiber and protein while keeping the traditional flavor.

Ingredients (makes 2 servings):

• 2 cups of fresh or thawed tender corn kernels

• 1 egg white (optional, for more consistency and protein)

• 2 tablespoons of oat flour or ground oats

• 1 teaspoon of olive oil or cooking spray

• A pinch of salt

• Optional natural sweetener (for a mild sweet flavor, add a little stevia or natural honey)

Healthy filling (optional):

• ½ cup of low-fat cheese or light ricotta

• ½ shredded chicken breast or grilled turkey

• Thin avocado slices or sautéed vegetables (bell peppers, onions, spinach, mushrooms)

Preparation:
Blend the corn with the egg white, oats, salt, and sweetener (if using) until you get a thick but smooth batter.

Heat a non-stick pan over medium heat and lightly grease it with olive oil or cooking spray. Pour about ½ cup of batter to form a circle about the size of a large arepa.

Cook for 3 to 4 minutes on each side until golden and cooked through. Once ready, fill with cheese, chicken, or vegetables. Fold the cachapa in half like a crescent and serve hot.

Healthy tip:
Serve your cachapa with a fresh salad or a sugar-free beverage, such as lemon water, iced tea, or green juice.