Healthy Black Bean Tostadas with Fresh Corn

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These healthy Black Bean Tostadas are made with zucchini and corn and are oh, so delicious. Crispy tortillas are topped with flavorful black beans and fresh vegetables for a nutritious and flavorful Mexican meal. Out-of-this-world good, these vegetarian tostadas are perfect for Meatless Monday and are better than take out!

These healthy black bean tostadas with zucchini and corn are one of my favorite easy dinner recipes. Baked rather than fried, this recipe is way healthier than takeout, but tastes just as good (if not better)!

Mexican food isn’t often associated with the words “healthy” or “low in calories,” – but it’s actually super easy to transform Mexican food into a healthier version without losing any of the flavor or spice.

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What are tostadas?

Traditionally, tostadas are deep-fried tortillas that means “toasted” in Spanish. It’s typically served with toppings such as cheese, sour cream, guacamole, beans, or tomato. Popular in Mexican and other Latin American cuisines, tostadas can commonly be found at most Mexican restaurants.

These tostadas are lightened up by making the shell at home (which is super easy), and topping it with tons of vegetables, black beans, tomatillo salsa, and just a little less cheese.

They’re so delicious though, it’s impossible to tell the difference.

How do you make tostada shells without deep frying them? The secret is using a broiler and cooking spray!

Cheesy and crunchy, these vegetarian tostadas come together for an easy meal. I used classic summer veggies for this recipe (zucchini + corn) – but you can use any vegetables you like!

This is a great tostada recipe for Cinco de Mayo or really, anytime of the year. It’s one of my favorite easy recipes for busy weeknights. Get ready for some of the best, healthy, hearty black bean tostadas ever!

How to Make Black Bean Tostadas

Recipe Notes and Ingredients

• Cooking spray: I used olive oil cooking spray, but any type of cooking spray oil will work!
• Corn tortillas: Corn tortillas are used for that classic tostada flavor (and makes this recipe gluten-free). You can also use whole wheat flour tortillas if you like.
• Olive oil: Any type of neutral oil can be used here. Coconut oil would also work well.
• Red Onion and Garlic: The perfect base for the veggies in this recipe
• Tomatoes: Fresh tomatoes for acidity. You can also use cherry tomatoes or canned tomatoes if you need to.
• Zucchini and Corn: The perfect summer vegetables. You can use fresh corn, canned, or frozen corn.
• Beans: Black beans were what we used (rinse and drain beans beforehand), but any type of bean can be used! You can also use refried beans if you like that better than whole beans.
• Seasoning: This blend of seasoning features kosher salt, black pepper, and oregano. You can also add 1-2 teaspoons of chili powder for additional heat.
• Tomatillo salsa: I use the kind from Trader Joe’s, but tomatillo salsas are available at most grocery stores. This salsa adds a wonderful brightness to these tostadas. It’s slightly tangy but is perfectly acidic. You can use regular salsa but it wouldn’t have the same flavor – so try to use the tomatillo salsa if you can find it!
• Cheese: You can grate your own cheese or use a pre-shredded Mexican blend. Queso fresco would be a great option too! If you want to make vegan tostadas, omit the cheese.
• Fresh cilantro, green onions, lime juice, cabbage slaw, slices of avocado: Optional for toppings

Tools and Equipment You’ll Need

• Baking Sheet
• Large pot
• Chopping Knife
• Cutting Board

Step by Step Instructions

Step 1: Preheat broiler to 350 degrees. Spray a baking sheet with cooking spray. Wrap the corn tortillas in a paper towel and warm for about 30 seconds. Place tortillas in a single layer on the baking sheet, then spray tops of tortillas lightly with cooking spray.

Step 2: Put the tortillas under the broiler, bake you have golden brown and crispy corn tortillas.

Step 3: Heat a large frying pan over medium-high heat. Add olive oil, onions, garlic, and tomatoes to the pan. Cook for 2-3 minutes, then reduce the to medium heat. Let cook for 10 more minutes.

Step 4: Add zucchini, cook until tender – 10 to 12 minutes.

Step 5: Add corn, beans, oregano, pepper, salt to taste (if needed). Cook black bean mixture 3-5 minutes.

Step 6: Split zucchini, black bean and corn mixture among the tostada shells, top tortillas with two to four teaspoons salsa and no more than one to two tablespoons of cheese.

What Makes These Black Bean Tostadas Healthy?

• Baked: Rather than deep fried, these healthy black bean tostadas are lower in fat than their traditional counterparts.
• High in Fiber and Plant Protein: Each serving of these tostadas will provide you with 15 grams of heart-healthy fiber and 22 grams of filling plant based protein!
• Low Calorie: You can enjoy two GIANT tostadas for under 500 calories!

Recipe FAQs

Top Tips for Making Healthy Tostadas

• Don’t overcook the tortillas! Check them often while they are under the broiler.
• If you don’t have spray oil, then you can brush some regular oil over the tostadas.
• If you have leftovers, you may want to store the tostadas separately from the filling/topping ingredients. This will prevent the tostadas from getting soggy! We store the crunchy shell in an air airtight container on the counter, and keep the fillings in a separate airtight container in the refrigerator – they will keep for up to 4 days.
• Feel free to add any other vegetables you like! Red bell pepper, roasted sweet potatoes, or other roasted veggies would both work well in this recipe. If you switch out the veggies and don’t use corn in the vegetable mixture, you can always add a corn relish or corn salsa in addition to the tomatillo salsa as a topping!

Check Out These Other Mexican Recipes!

• Chilaquiles Rojos with Black Beans
• Vegan Enchiladas with Black Beans and Sweet Potatoes
• Vegetarian Fajitas
• The Ultimate Chipotle Inspired Sofritas
• Vegan Black Bean Tacos
• Vegetarian Mexican Recipes

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