High-Protein Chicken and Cotija Tostadas
Crispy corn tostadas layered with warm refried beans, shredded chicken, creamy avocado, crumbled cotija cheese, and salsa. A fast, high-protein meal that keeps you satisfied.
Prep
10 min
Cook
5 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Lily + Lila
Lily created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
5 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Saucepan
Time saver
Store leftover beans and shredded chicken separately in airtight containers in the refrigerator for up to 4 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Warm the refried beans in a small…
- 01
Warm the refried beans in a small…
Warm the refried beans in a small saucepan over medium-low heat for 2 to 3 minutes, stirring until smooth and thoroughly heated.
Look for: smooth and thoroughly heated
Tap card to mark done - 02
Warm the pre-cooked shredded chicken breast in…
Warm the pre-cooked shredded chicken breast in a separate small skillet over medium heat for 2 to 3 minutes until steaming.
Look for: steaming
Tap card to mark done - 03
Arrange the corn tostada shells side by…
Arrange the corn tostada shells side by side on a serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Spread the warmed refried beans evenly over…
Spread the warmed refried beans evenly over the base of each tostada shell.
Tap card to mark done - 05
Layer the warmed shredded chicken evenly over…
Layer the warmed shredded chicken evenly over the bean layer.
Tap card to mark done - 06
Top each tostada with fresh avocado slices…
Top each tostada with fresh avocado slices and crumbled cotija cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Spoon salsa over each assembled tostada and…
Spoon salsa over each assembled tostada and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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