Low Calorie Tostadas: Quick, High Protein Meal (Print Version)
Enjoy quick low calorie tostadas packed with protein. This easy recipe offers a healthy, satisfying meal perfect for busy weeknights without sacrificing flavor.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 10 Minutes minutes
Total Time: 25 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mexican
# Ingredients:
→ Crisp Tostada Shells
01 -
8 small corn tortillas (approx. 6-inch)
02 -
1 tbsp olive oil spray
03 -
Pinch of salt
→ Savory Chicken Filling
04 -
1 lb lean ground chicken breast (98% lean)
05 -
1/2 yellow onion, finely diced
06 -
1 bell pepper (any color), finely diced
07 -
1 clove garlic, minced
08 -
1 tsp chili powder
09 -
1/2 tsp ground cumin
10 -
1/4 tsp smoked paprika
11 -
Salt and pepper to taste
12 -
1/4 cup low-sodium chicken broth
→ Fresh & Zesty Toppings
13 -
1 cup shredded romaine lettuce
14 -
1/2 cup mild salsa
15 -
1/4 cup non-fat plain Greek yogurt
16 -
1/4 cup chopped fresh cilantro
17 -
1 lime, cut into wedges
18 -
1/4 cup diced avocado
# Instructions:
01 -
Preheat oven to 400°F. Arrange 8 small corn tortillas on a baking sheet. Spray with 1 tbsp olive oil spray and sprinkle with a pinch of salt. Bake for 8-10 minutes, flipping halfway, until golden and crisp. This forms the perfect base for your Low Calorie Tostadas | Quick & High Protein Meal.
02 -
While tortillas bake, heat a large non-stick skillet over medium-high heat. Add 1/2 yellow onion, finely diced, and 1 bell pepper (any color), finely diced. Sauté for 3-5 minutes until softened. Add 1 clove garlic, minced, and cook for another minute until fragrant.
03 -
Add 1 lb lean ground chicken breast (98% lean) to the skillet with the sautéed vegetables. Break up the chicken with a spoon and cook until no longer pink, about 5-7 minutes. Drain any excess liquid from the skillet if necessary to keep the filling lean.
04 -
Stir in 1 tsp chili powder, 1/2 tsp ground cumin, and 1/4 tsp smoked paprika. Season with salt and pepper to taste. Pour in 1/4 cup low-sodium chicken broth and simmer for 2-3 minutes, allowing the flavors to meld beautifully for your Low Calorie Tostadas | Quick & High Protein Meal.
05 -
While the chicken simmers, prepare your fresh toppings. Shred 1 cup romaine lettuce, chop 1/4 cup fresh cilantro, and dice 1/4 cup avocado. Have 1/2 cup mild salsa, 1/4 cup non-fat plain Greek yogurt, and 1 lime, cut into wedges, ready for assembly.
06 -
Once the tostada shells are crisp and the chicken filling is ready, it's time to assemble. Spread a generous layer of the savory chicken filling onto each crisp tostada shell. Top with shredded romaine lettuce, diced avocado, and a dollop of non-fat plain Greek yogurt.
07 -
Finish your Low Calorie Tostadas | Quick & High Protein Meal with a spoonful of mild salsa and a sprinkle of fresh cilantro. Serve immediately with a lime wedge for an extra burst of freshness. Enjoy this quick, high-protein, and satisfying meal!
# Notes:
01 -
For extra crispy tostada shells, ensure they are in a single layer and not overcrowded on the baking sheet. You can also pan-fry them lightly in a non-stick skillet with a tiny bit of oil for a quicker crisp.
02 -
To make this meal even faster, prep your vegetables (onion, bell pepper, garlic) ahead of time. The chicken filling can be made a day in advance and reheated gently.
03 -
Feel free to customize your toppings! Add pickled jalapeños for a kick, crumbled low-fat feta cheese, or a squeeze of hot sauce for extra flavor.
04 -
Store leftover chicken filling in an airtight container in the refrigerator for up to 3-4 days. Keep tostada shells separate to maintain crispness.
# Tools You'll Need:
01 -
Large skillet
02 -
Baking sheet
03 -
Tongs
04 -
Cutting board
05 -
Knife
06 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 307 kcal
Total Fat: 6 g
Total Carbohydrate: 32 g
Protein: 31 g