Crispy High-Protein Chicken Tostadas
Crispy toasted corn tortillas layered with warm seasoned black beans, tender shredded chicken breast, fresh salsa, and creamy avocado. A quick and satisfying midlife favorite packed with lean protein and fiber.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Priscilla + Lila
Priscilla 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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
Store pre-cooked shredded chicken in the fridge to assemble this meal in under 10 minutes.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment paper.
Tap card to mark done - 02
Lightly brush 2 corn tortillas with 0
Lightly brush 2 corn tortillas with 0.5 tsp olive oil and place them on the baking sheet in a single layer.
Tap card to mark done - 03
Bake the tortillas for 8 to 10…
Bake the tortillas for 8 to 10 minutes, flipping halfway through, until crisp and golden brown.
Look for: crisp and golden brown
Tap card to mark done - 04
Warm 0
While tortillas bake, warm 0.25 cup black beans and 100g shredded chicken breast in a small skillet over medium heat for 3 to 4 minutes until thoroughly heated.
Look for: thoroughly heated
Tap card to mark done - 05
Slice 0
Slice 0.25 avocado into thin wedges or mash slightly in a small bowl.
Tap card to mark done - 06
To assemble
To assemble, lay the crisp tortillas flat on a plate and divide the warm black beans evenly over each.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Top with the warm shredded chicken
Top with the warm shredded chicken, 2 tbsp salsa, and sliced avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately while tortillas are warm and…
Serve immediately while tortillas are warm and crisp.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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