Traditional Dia de los Muertos Recipes

Written by Sarah Criscuolo MS, RD, LDN, CSN, CPT

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Dia de los Muertos, or Day of the Dead, is a 2-day holiday that honors those who have passed and reunites them with their living family members. The families of the deceased create offerings (ofrendas) that are believed to initiate visits from those in the land of the dead, drawn by their prayers, food and celebration. Mourning is replaced with joy and festivities, and life and death are celebrated together. 

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Starting at midnight on November 1st, the spirits of children who have passed are believed to return to their families for 24 hours. This is known as Dia de los Angelitos, or Day of the Little Angels. Altars are constructed with the child’s favorite snacks, toys, and pictures, and their name is typically written on a sugar skull. 

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On November 2nd at midnight, Dia de los Difuntos begins, and the spirits of departed adults are honored. The offerings on this night include tequila, mezcal, pan de muerto, pulque and jars of Atole. Dancing and games take place, and families reminisce about their passed loved ones. 

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At noon on November 2nd, Dia de los Muertos begins. A public celebration takes place, with participants’ faces painted as skeletons (calavera) as they parade through the streets. It is common for families to visit cemeteries on this day and leave gifts, marigold flowers, and sugar skulls with the names of their loved ones written on them. It is also customary for the gravestone to be cleaned at this time. 

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What Makes This Holiday Different?

While Dia de los Muertos takes place right around Halloween, the two are not the same. Halloween originated as a Celtic festival where people lit bonfires and wore costumes to ward off spirits, while Dia de los Muertos celebrations invite spirits to join. It is a joyous occasion, whereas Halloween is generally more dark and mysterious.

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Dia de los Muertos originated in Mexico, but it and similar holidays are celebrated all over the world! Many religious communities honor their dead through All Souls Day, or All Saints Day, during the same time of year as Dia de los Muertos. However, Dia de los Muertos is unique in its traditions of ofrendas, the use of calaveras, its interpretation of life and death, and its festivals, among other things. 

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Dia de los Muertos Recipes

However you choose to celebrate, incorporating authentic Mexican cuisine is key to honoring this timeless tradition. Here are some recipes you’ll love:

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Chicken Tinga: https://muybuenoblog.com/chicken-tinga/

Chicken tinga is a Mexican dish made of shredded chicken in an adobo, tomato and chipotle pepper sauce. It is traditionally served on a tostada, but can be served over rice, in a salad, or however else you like it!

 

Sopa Azteca: https://www.muydelish.com/chicken-tortilla-soup-low-fat/ 

This traditional Mexican dish features a rich broth seasoned with pasilla pepper and tomato, topped with tortilla strips, cheese and avocado. 

 

Mole Poblano: https://www.mexicoinmykitchen.com/how-to-make-mole-poblano/

Mole Poblano is a chicken dish topped with a mole sauce, which uses a blend of several peppers, spices and seeds, as well as chocolate, to create a one-of-a-kind flavor. 

 

Spicy Mexican Hot Chocolate: https://growingupbilingual.com/spicy-mexican-hot-chocolate/

This delicious treat is made with rich Mexican chocolate and features the flavors of cinnamon, vanilla and dried chili peppers. 

 

Sugar Skulls: https://dayofthedead.holiday/recipes/sugar-skulls-recipe/

The sugar skull is arguably the most iconic symbol of Dia de los Muertos, and can be seen almost everywhere on this holiday. They can be a yummy treat, but are also a way to showcase your artistic abilities and to get creative! 

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When you work with a Karuna dietitian, you’ll be sure to receive personalized care. Our culturally-sensitive RDs make sure to take your beliefs and customs into mind when providing any sort of nutrition advice – we want to help you feel your best while understanding and celebrating who you are! Use this link to schedule and intake call and get started today.

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Citations

1. Day of the Dead (Dia De Los Muertos). Day of the Dead. Accessed October 27, 2023. https://dayofthedead.holiday/
2. Marquez Y. Chicken Tinga Recipe (Instant Pot & Stovetop Instructions). Muy Bueno. Published November 11, 2022. Accessed October 27, 2023. https://muybuenoblog.com/chicken-tinga/
3. Frias A. Sopa De Tortilla (Sopa Azteca) | Recipe by Muy Delish. Muy Delish. Published August 31, 2021. Accessed October 27, 2023. https://www.muydelish.com/chicken-tortilla-soup-low-fat/
4. Bendfeldt-Diaz P. Traditional Day of the Dead Food. Growing Up Bilingual. Published October 30, 2014. Accessed October 27, 2023. https://growingupbilingual.com/traditional-day-dead-food-celebrating-dia-de-los-muertos/
5. Martínez M. How to Make Mole Poblano (Quick and easy recipe). Mexico In My Kitchen. Published February 24, 2009. Accessed October 27, 2023. https://www.mexicoinmykitchen.com/how-to-make-mole-poblano/