Quick Breakfast Tostada

Vegetarian
Gluten Free
Health score
6%
Quick Breakfast Tostada
45 min.
4
235kcal

Suggestions


Start your morning off right with our Quick Breakfast Tostada! This vibrant and wholesome dish combines the delightful textures and flavors of crispy corn tortillas, fluffy eggs, and a medley of fresh toppings. Perfect for busy mornings or leisurely brunches, it's a delightful vegetarian and gluten-free option that will satisfy your hunger without weighing you down.

Imagine biting into a warm tostada generously layered with perfectly cooked eggs, creamy cheese, and hearty black beans. Each mouthful is enhanced by the refreshing crunch of green onions and the zesty kick of salsa. Plus, it only takes 45 minutes to prepare, making it an ideal choice for those who want a nutritious meal without spending hours in the kitchen.

This recipe is not only delicious but also low in calories—coming in at approximately 235 kcal per serving—so you can enjoy a fulfilling meal without any guilt. With the added benefits of protein from the eggs and beans, and a variety of textures from the creamy sour cream and crunchy tortilla, our Quick Breakfast Tostada offers a balanced start to your day. Whether you’re serving it for breakfast, lunch, or dinner, this dish will be sure to impress family and friends alike!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • cup black beans canned rinsed drained
  • 6-inch corn tortillas ()
  • large egg whites 
  • large eggs 
  • 0.3 cup spring onion chopped
  • 0.3 cup milk 1% low-fat
  • 0.5 cup salsa 
  • 0.3 teaspoon salt 
  • ounces sharp cheddar cheese shredded reduced-fat
  • 0.3 cup cream fat-free sour

Equipment

  • whisk
  • microwave

Directions

  1. Combine first 5 ingredients in a large microwave-safe dish, stirring with a whisk. Microwave at HIGH for 3 minutes; stir. Microwave an additional 1 minute or until done. Arrange 1 tortilla on each of 4 microwave-safe plates; divide egg mixture evenly among the corn tortillas.
  2. Layer each serving with 2 tablespoons cheese, 1/4 cup beans, and 1 tablespoon green onions. Microwave each tostada at HIGH for 30 seconds. Top each tostada with 2 tablespoons salsa and 1 tablespoon sour cream.
  3. Serve immediately.

Nutrition Facts

Calories235kcal
Protein26.28%
Fat31.47%
Carbs42.25%

Properties

Glycemic Index
35.38
Glycemic Load
5.22
Inflammation Score
-6
Nutrition Score
12.623478267504%

Flavonoids

Kaempferol
0.09mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:235.11kcal
11.76%
Fat:8.33g
12.82%
Saturated Fat:3.75g
23.42%
Carbohydrates:25.18g
8.39%
Net Carbohydrates:19.81g
7.2%
Sugar:2.77g
3.08%
Cholesterol:109.21mg
36.4%
Sodium:745.38mg
32.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.66g
31.32%
Selenium:21.84µg
31.2%
Phosphorus:289.11mg
28.91%
Vitamin B2:0.45mg
26.34%
Fiber:5.37g
21.47%
Calcium:203.16mg
20.32%
Vitamin K:14.83µg
14.13%
Magnesium:53.67mg
13.42%
Folate:50.76µg
12.69%
Manganese:0.25mg
12.63%
Potassium:423.96mg
12.11%
Vitamin A:563.49IU
11.27%
Zinc:1.65mg
11.01%
Vitamin B6:0.21mg
10.37%
Iron:1.86mg
10.33%
Copper:0.18mg
9.13%
Vitamin B12:0.54µg
8.93%
Vitamin B1:0.13mg
8.61%
Vitamin B5:0.74mg
7.36%
Vitamin E:0.88mg
5.84%
Vitamin B3:1.14mg
5.71%
Vitamin D:0.75µg
4.98%
Vitamin C:2.95mg
3.58%
Source:My Recipes