Return to top
featured in… The Huffington Post CookingLight Reader's Digest Women's Health BuzzFeed Glamour Whole Foods Oprah Winfrey Network CNN Food Network Healthline Shape

Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Healthy Black Bean Tostadas with Fresh Corn

This post may contain affiliate links. Please read my disclosure.
Share This:

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!

healthy vegetarian black bean tostadas served on a white cutting board, topped with cheese and tomatillo salsa

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.

Latest Recipe Video!

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

ingredients for black bean tostadas
  • 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

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.

IMG_9158

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

IMG_9162

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.

tomatoes and onions sauteeing in a pan

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

tomatoes added to pan with zucchini

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

corn and zucchini mixture sauteeing in a pan

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.

healthy vegetarian black bean tostadas served on a white cutting board, topped with cheese and tomatillo salsa

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

Are vegetable tostadas kid friendly?

This is one of my favorite healthy recipes to try with kids! That’s because they can get involved in making the tostadas – assembling it themselves and picking their toppings. If you have picky eaters, you could always serve the tostadas disassembled, or give them a very small portion of the veggie mixture and allow them to have their tostadas with just beans and cheese.

What do you eat with tostadas?

Tostadas are great all on their own or as part of a larger spread! Traditionally, they can be served with a variety of toppings including: sour cream, guacamole, salsa, pico de gallo, etc. Dishes that pair well with tostadas include: green salads, taco salads, burritos, sides of rice, beans and roasted veggies, etc.

How do you make homemade tostada shells?

To make homemade tostada shells, all you need to do is bake or broil your corn tortillas. If you’re wanting to make the tostadas from scratch, then check out this homemade tostada shell recipe.

What is the difference between a tostada and a tortilla?

A tostada is a tortilla! The only difference would be is that tostadas are traditionally made with corn tortillas rather than the flour kind.

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!
healthy vegetarian black bean tostadas served on a white cutting board, topped with cheese and tomatillo salsa

Check Out These Other Mexican Recipes!

If you have tried this Black Bean Tostadas recipe, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

healthy vegetarian black bean tostadas served on a white cutting board, topped with cheese and tomatillo salsa
Print Recipe
5 from 5 votes

Healthy Black Bean Tostadas with Zucchini and Corn

These healthy Black Bean Tostadas are made with fresh vegetables and are oh, so delicious. Crispy and flavorful with every single bite, this nutritious and appetizing Mexican recipe is out-of-this-world good and better than take out!
Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Course: Main Course
Cuisine: Mexican
Servings: 4 servings
Calories: 444kcal
Author: Anjali Shah

Ingredients

  • ½ tbsp extra virgin olive oil
  • cups fresh white or yellow corn kernels
  • 1 cup chopped red onion
  • 3 cloves garlic finely chopped
  • 4 medium tomatoes roughly chopped
  • 3 medium zucchini diced
  • 15 oz black beans, rinsed and drained 1 can
  • 1 tsp dried oregano
  • ¼ tsp ground black pepper
  • ½ tsp Salt more to taste
  • 8 warm corn tortillas Use 2 tostadas per person; make sure you get corn tortillas that have 70-80 calories and 2g fiber per tortilla
  • Tomatillo salsa (I like the kind from Trader Joe's)
  • 8-16 tbsp Grated Monterey Jack Cheese or Mexican 4 cheese blend Use 1-2 tbsp per tostada
  • Cilantro chopped, for topping

Instructions

  • Preheat broiler to 350 degrees. Spray a baking sheet with cooking spray.
  • Warm up the corn tortillas in a microwave, wrapped in a paper towel (about 30 seconds). Place the corn tortillas on the baking sheet, spray tops of tortillas lightly with cooking spray.
  • Put the tortillas under the broiler, bake until golden brown and crispy.
  • Heat a pan over medium high heat. Add olive oil, onions, garlic, and tomatoes to the pan. Let cook for 10 minutes.
  • Add zucchini, cook until tender – 10 to 12 minutes. Add corn, beans, oregano, pepper, salt to taste (if needed). Cook 3-5 minutes.
  • Split filling among the tostada shells, top with 2-4 tsp salsa and no more than 1-2 Tbsp of cheese.

Video

https://youtu.be/p6Dh_-U_r2M

Notes

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!
Slightly adapted from Self.com

Nutrition

Serving: 2tostadas | Calories: 444kcal | Carbohydrates: 69g | Protein: 22g | Fat: 11g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 18mg | Sodium: 803mg | Potassium: 1363mg | Fiber: 15g | Sugar: 15g

Posted In…

Mexican Recipes ·

Mexican flavors are perfect for easy one-pot, kid-friendly dishes like my cheesy quinoa and black bean casserole. With smart swaps, you can create a healthy version of a Mexican favorite: “guacamole” with about half the calories and 3x the protein!

Like Chipotle? You’ll love my ultimate sofritas and burrito bowls! These recipes are so easy to remix to add your own style (or use up some leftovers).

Subscribe to newsletter

Copyright 2021 The Picky Eater. All rights reserved.