Baked Mediterranean tostada, loaded with veggies

Updated: Sep 13, 2020



You could make tostadas in many healthier ways! Even though eating it is a little messy, these are good alternatives to pizzas, due to the fact that they have low calorie and low carb content!


Tostadas are a great way to replace high carb pizzas! Most of the low-carb or whole wheat tortillas can easily be turned into great tostadas as a base, to top up with colorful veggies! Authentically, tostadas are deep-fried but to make them heart-healthy, we are baking them at 350 degrees F for 10 to 12 minutes until brown and crisp (going over 12 minutes could burn the tortillas).


Tortilla options:

To make it low carb, I have tried two options.

  • Xtreme wellness high fiber, low carb tortillas (net carb 4gms each)

  • Mission carb balance flour tortillas (net carbs 4gms each).

I prefer the later one for taste purposes. You could also use regular soft taco flour tortillas if you are not watching your carbs.


Tortillas are a great alternative to high-carb, calorie-loaded pizzas; they are easy to make and could be made in low-carb or high-fiber like corn or whole wheat varieties; tomato, jalapeno or spinach flavors; switch up with a new type of tortilla to create a new version every time!

Corn tortillas are usually smaller, typically 6" in diameter, comes with in-built portion control. Also, corn tortillas are more authentic tasting and whole grain. If you use wheat tortillas, opt for whole-grain variety or with flax seeds to pack in some extra fiber.



mediterranean tostada, low carb tostada, keto friendly tostada


RECIPE:


Gluten-free: if you use gluten-free tortillas

Nut-free

Egg-free

Vegan: use vegan cheese

Soy-free

LOW-carb

KETO friendly: avoid regular hummus (substitute with baba ganush dip OR 2 oz goat cheese OR avocado hummus); skip garbanzo beans, use feta cheese


Bake time: under 10 min

Prep time: 20 min

Serves: 2

Ingredients:


  • alfafa or broccoli sprouts, 1 handful

  • english cucumber, 1/2 thinly sliced

  • garbanzo beans, soaked and boiled, 1 cup

  • homemade beet hummus or any hummus, 1/2 cup

  • hot peppers, 1 tbsp (this one is with oil, from Potbelly shop)

  • olives, cut into halves, 1/4 cup

  • avocados, 1

  • tortillas, 2 (preferably low carb, Whole grain or Corn variety for extra fiber)

  • cherry tomatoes, cut into halves, 1 cup

  • spinach, two handfuls

  • lime juice, 1 tbsp

  • salt to taste

  • pepper jack or feta cheese, 2 tbsp



Instructions:

  1. pierce a few holes on the tortillas with a fork to avoid puffing during baking.

  2. preheat oven at 350F. Lightly spray them with olive oil spray on both sides and bake them for no more than 6 minutes on each side (going over 12 min could burn them easily).

  3. once cool, spread a layer of beet hummus, then pile the baby spinach in the center, top it up with alfalfa sprouts. Subsequently, arrange thinly sliced cucumbers, olives, cherry tomatoes, boiled garbanzo beans around it.

  4. squeeze some lime juice in the end and sprinkle little salt as desired







Pro-tips:

  • Going over 12 minutes could burn the tortillas

  • It's recommended you toast the tostadas, fresh (no more than 2-3 hours before eating). If pre-roasted, they lose the crunchiness and crispiness.

  • Try using different colored hummus for a variety and to add color

  • Garnish with cheese, jalapeno peppers, and sliced avocados

  • Load up the veggies just before eating, otherwise, it gets soggy quickly



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Did you give this recipe a try? Happy cooking these tostadas! :)