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.
RD tip: 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
- 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
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