Quick Breakfast Tostada

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

Suggestions


If you're searching for a quick and delicious breakfast option that checks all the boxes for flavor and nutrition, look no further than this delightful Quick Breakfast Tostada! Perfect for busy mornings or leisurely brunches alike, this dish offers a satisfying meal that caters to both vegetarians and gluten-free enthusiasts.

Taking just 45 minutes to prepare, these tostadas are a fantastic way to incorporate protein and fiber into your day. With a delightful combination of fluffy egg whites, creamy low-fat cheese, and hearty black beans, each bite is a wholesome burst of flavor. The fresh green onions provide a delightful crunch while the salsa and sour cream add a zesty finish that will tantalize your taste buds.

Whether you're having a leisurely lunch or need a quick dinner solution, these tostadas are versatile enough to fit any mealtime. With only 235 calories per serving, you can indulge without the guilt! Quick Breakfast Tostadas are not only delicious but also promise a happy and energized start to your day. So grab your whisk and microwave, and let’s dive into making this scrumptious dish that everyone will love!

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