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Black Bean and Avocado Breakfast Tostadas

Published April 16, 2020
2 minute read
Black Bean and Avocado Breakfast Tostadas
Published April 16, 2020
2 minute read
In This Article

Active time: 20 minutes Total time: 20 minutes

This filling, Mexican-inspired breakfast is quick to put together and boasts plenty of protein (15g), healthy fats from avocado and olive oil and zesty pico de gallo for a dose of fresh veggies, too. Baking instead of frying the tortillas makes them sturdy enough to hold all the delicious toppings and cuts down on fat.

Steam 4 cups of spinach and layer it between the beans and the egg to sneak a serving of vegetables into this meal.

Black Bean and Avocado Breakfast Tostadas

Ingredients

  • 1 (15-ounce) can no-salt added black beans, rinsed and drained
  • 1 teaspoon taco seasoning
  • 4 (6-inch/15cm) corn tortillas
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • 4 large eggs
  • 1/2 cup (170g) fresh pico de gallo
  • 1 medium (198g) avocado, pitted and sliced thinly
  • 1/4 cup (28g) crumbled Cotija or feta cheese
  • 1 green onion, thinly sliced

Directions

Preheat oven to 400°F (200ºC). Brush the tortillas on both sides with 1 tablespoon of the oil and arrange in a single layer on a baking sheet. Bake until golden brown on one side, 5 minutes. Flip tortillas and cook on the second side until golden brown and crisp, about 3 minutes. Remove from oven and set aside.

While the tortillas are baking, cook the beans. Heat a large nonstick skillet over medium heat. Add the beans, chili powder and 1/4 cup (59ml) of water. Mash the beans with a potato masher until mostly smooth and simmer until thickened and heated through, 3 minutes. Transfer to a bowl and cover. Rinse skillet.

Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Break the eggs into the pan and cook until the whites are almost set, 4 minutes.

Spread the beans on the baked tortillas. Top each tortilla with a fried egg. Sprinkle 2 tablespoons salsa, 1 tablespoon cheese and green onions over each tostada. Top with slices of 1/4 avocado and serve immediately.

Serves: 4 | Serving Size: 1 tostada

Nutrition (per serving): Calories: 335; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 191mg; Sodium: 424mg; Carbohydrate: 29g; Dietary Fiber: 9g; Sugar: 3g; Protein: 15g

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