Low Calorie Tostadas | Quick High Protein Dinner (Print Version)
Low calorie tostadas packed with protein and ready in minutes. A quick, satisfying dinner that fits your health goals without sacrificing flavor.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 15 Minutes minutes
Total Time: 25 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mexican
Dietary: Low-Calorie
# Ingredients:
→ Crispy Tostada Base
01 -
8 small corn tortillas (6-inch)
02 -
1 tbsp olive oil
03 -
1/4 tsp garlic powder
04 -
1/4 tsp smoked paprika
→ Smoky Black Bean Spread
05 -
1 can (15 oz) black beans, drained and rinsed
06 -
2 tbsp fresh lime juice
07 -
1/2 tsp ground cumin
08 -
1/4 tsp chili powder
09 -
Salt and pepper to taste
→ Zesty Chicken Filling
10 -
1 lb boneless skinless chicken breast, cooked and shredded
11 -
1/2 cup low-sodium chicken broth
12 -
1 tsp taco seasoning
13 -
1/2 tsp onion powder
→ Fresh Garden Toppings
14 -
1 cup shredded romaine lettuce
15 -
1/2 cup pico de gallo
16 -
1/4 cup plain nonfat Greek yogurt
17 -
1 medium avocado, thinly sliced
18 -
1/4 cup fresh cilantro leaves, for garnish
# Instructions:
01 -
Preheat your oven to 400°F and line a large baking sheet with parchment paper. This high heat is the secret to getting perfectly crispy tostada shells for your Low Calorie Tostadas | Quick & High Protein Dinner without deep frying.
02 -
Arrange all 8 small corn tortillas in a single layer on the prepared baking sheet. Brush both sides lightly with 1 tbsp olive oil, then evenly sprinkle 1/4 tsp garlic powder and 1/4 tsp smoked paprika over the tops. Bake for 10-12 minutes, flipping halfway, until golden and crisp.
03 -
While tortillas bake, add the drained 15 oz can of black beans to a bowl. Mash with a fork until mostly smooth, then stir in 2 tbsp fresh lime juice, 1/2 tsp ground cumin, 1/4 tsp chili powder, and salt and pepper to taste. This smoky spread is the flavor foundation of your Low Calorie Tostadas | Quick & High Protein Dinner.
04 -
Heat a skillet over medium heat and add your 1 lb cooked shredded chicken breast along with 1/2 cup low-sodium chicken broth, 1 tsp taco seasoning, and 1/2 tsp onion powder. Stir and cook for 4-5 minutes until the broth is mostly absorbed and the chicken is well coated and heated through.
05 -
Spread a generous layer of the smoky black bean mixture onto each crispy corn tortilla shell. Top evenly with the zesty seasoned shredded chicken. This is where your Low Calorie Tostadas | Quick & High Protein Dinner really comes together — layering flavors and protein in every bite.
06 -
Top each tostada with 1 cup shredded romaine lettuce and 1/2 cup pico de gallo, dividing evenly across all 8 shells. Add thin slices of the 1 medium avocado for healthy fats and a creamy contrast to the crispy base.
07 -
Dollop 1/4 cup plain nonfat Greek yogurt evenly over the tostadas as a high-protein sour cream substitute. Scatter 1/4 cup fresh cilantro leaves on top for a bright, herby finish. For the best Low Calorie Tostadas | Quick & High Protein Dinner, serve immediately while the shells are still crispy.
# Notes:
01 -
Storage Tip: Store all components separately in airtight containers in the refrigerator for up to 3 days. Re-crisp tortilla shells in a 375°F oven for 5 minutes before assembling to restore their crunch.
02 -
Substitution Tip: Swap the shredded chicken breast for canned tuna or cooked ground turkey to keep this meal high protein and budget-friendly. Both options work beautifully with the taco seasoning and onion powder.
03 -
Serving Tip: Set up a tostada bar and let everyone build their own — it's a fun, interactive way to serve this Low Calorie Tostadas | Quick & High Protein Dinner for family dinners or casual gatherings.
04 -
Cooking Tip: If you're short on time, use a store-bought rotisserie chicken and simply shred the breast meat. It cuts prep time significantly and still delivers incredible flavor with the seasoned broth.
# Tools You'll Need:
01 -
baking sheet
02 -
parchment paper
03 -
oven
04 -
mixing bowls
05 -
small saucepan or skillet
06 -
fork or potato masher
07 -
pastry brush
08 -
cutting board
09 -
chef's knife
# Nutrition Facts (Per Serving):
Calories: 420 kcal
Total Fat: 13 g
Total Carbohydrate: 38 g
Protein: 38 g