Black Bean and Avocado Breakfast Tostadas
This filling, Mexican-inspired breakfast is quick to put together and boasts plenty of protein (16g), 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.
Steam 4 cups of spinach and layer it between the beans and the egg to add a serving of vegetables into this meal.
Active time: 20 minutes | Total time: 20 minutes
Black Bean and Avocado Breakfast Tostadas
Ingredients
- 1 15-oz. can no-salt added black beans, rinsed and drained
- 1 tsp taco seasoning
- 4 (6-inch/15cm) corn tortillas
- 1 tbsp plus 1 tsp olive oil, divided
- 4 large eggs
- 1/2 cup fresh pico de gallo
- 1 medium avocado, thinly sliced
- 1/4 cup (28g) crumbled Cotija or feta cheese
- 1 green onion, thinly sliced
Directions
Preheat the oven to 400°F (200°C). Brush the tortillas on both sides with 1 tbsp olive oil and arrange in a single layer on a baking sheet. Bake for 5 minutes, or until golden on one side. Flip and bake for about 3 more minutes, or until crisp. Remove from the oven and set aside.
While the tortillas bake, heat a large nonstick skillet over medium heat. Add the black beans, taco seasoning, and 1/4 cup water. Mash the beans with a potato masher until mostly smooth and simmer for about 3 minutes, or until thickened and heated through. Transfer to a bowl and cover. Rinse the skillet.
Heat the remaining 1 tsp olive oil in the skillet over medium-high heat. Crack the eggs into the pan and cook for about 4 minutes, or until the whites are almost set.
Spread the beans evenly over the baked tortillas. Top each with a fried egg. Spoon about 2 tbsp pico de gallo over each tostada, then sprinkle with cheese and green onions. Finish with slices of avocado and serve immediately.
Serves: 4 | Serving Size: 1 tostada
Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 2g; Cholesterol: 213mg; Sodium: 367mg; Carbohydrate: 35g; Dietary Fiber: 10g; Sugar: 3g; Protein: 16g
Nutrition Bonus: Vitamin D: 13%; Calcium: 15%; Iron: 17%; Potassium: 735mg; Vitamin A: 2%; Vitamin C: 13%
Originally published: April 16, 2020; Updated March 2026
The post Black Bean and Avocado Breakfast Tostadas appeared first on MyFitnessPal Blog.
