Name: Breakfast Tostada
Total time: 20 min
Ingredients: 0.25 cup no-sodium-added black beans, rinsed; 2 tablespoons water; 2 tablespoons lime juice, divided; 0.25 teaspoon taco seasoning; 0.25 avocado, mashed; 0.25 cup diced Roma tomato; 1 tablespoon diced white onion; 1 (6-inch) whole-wheat or corn tortilla; Nonstick cooking spray; 1 large egg; 0.25 cup shredded romaine lettuce

Breakfast Tostada

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This easy and satisfying Mexican-inspired breakfast recipe brings lots of flavor to your plate. Using a mix of fresh and store-bought ingredients, breakfast is on the table in 20 minutes.

Mila Clarke

Published on April 12, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Dairy-Free Diabetes Appropriate Healthy Pregnancy High-Protein Nut-Free Soy-Free Vegetarian

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Ingredients

¼ cup no-sodium-added black beans, rinsed
2 tablespoons water
2 tablespoons lime juice, divided
¼ teaspoon taco seasoning
¼ avocado, mashed
¼ cup diced Roma tomato
1 tablespoon diced white onion
1 (6-inch) whole-wheat or corn tortilla
Nonstick cooking spray
1 large egg
¼ cup shredded romaine lettuce

Directions

Combine black beans, water, 1 tablespoon lime juice and taco seasoning in a microwave-safe bowl. Microwave on High for 2 minutes. Using a fork, mash the beans into a paste; set aside.
Mash avocado with a fork in a small bowl. Add tomato, onion, the remaining 1 tablespoon lime juice and a pinch of salt. Set aside.
Coat tortilla on both sides with cooking spray. Heat a small nonstick skillet over medium heat. Add the tortilla to the pan and toast, flipping once, until crisp and lightly browned on both sides, 3 to 4 minutes. Transfer to a plate.
Crack egg into the pan and reduce heat to medium-low. Cook, flipping once if desired, until the white is set, 2 to 3 minutes.
To assemble the tostada, layer the bean mixture, avocado mixture and lettuce on the tortilla. Top with the egg.

Ali Redmond

Nutrition Facts (per serving)

365	Calories
19g	Fat
40g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 1 tostada
Calories 365
% Daily Value *
Total Carbohydrate 40g	15%
Dietary Fiber 11g	39%
Total Sugars 6g
Protein 15g	30%
Total Fat 19g	24%
Saturated Fat 4g	20%
Cholesterol 186mg	62%
Vitamin A 1759IU	35%
Vitamin C 23mg	26%
Vitamin D 41IU	10%
Vitamin E 2mg	13%
Folate 129mcg	32%
Vitamin K 28mcg	23%
Sodium 615mg	27%
Calcium 120mg	9%
Iron 3mg	17%
Magnesium 52mg	12%
Potassium 683mg	15%
Zinc 1mg	9%
Vitamin B12 1mcg	42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.