Crispy Chicken and Refried Bean Tostadas
Crispy baked corn tortillas loaded with warm refried beans, tender shredded chicken breast, fresh salsa, and creamy avocado. A fast, budget-friendly high-protein meal packed with satisfying fiber.
Prep
5 min
Cook
8 min
Total
13 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
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl
Time saver
Store pre-cooked shredded chicken breast 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 7 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
Place 2 corn tortillas on the baking…
Place 2 corn tortillas on the baking sheet and light toast them in the oven for 4 minutes per side until crisp and golden brown.
Look for: crisp and golden brown
Tap card to mark done - 03
Heat 0
Heat 0.5 cup refried beans in a small bowl in the microwave for 30 to 45 seconds until warm and easily spreadable.
Look for: warm and easily spreadable
Tap card to mark done - 04
Warm 100g shredded chicken breast in a…
Warm 100g shredded chicken breast in a separate small bowl for 30 seconds.
Tap card to mark done - 05
Spread half of the warm refried beans…
Spread half of the warm refried beans evenly across each crispy tortilla base.
Tap card to mark done - 06
Top each bean-spread tortilla with half of…
Top each bean-spread tortilla with half of the shredded chicken breast and 1 tbsp salsa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Garnish with 0
Garnish with 0.25 avocado sliced thinly on top and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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