PF
Close-up of a Mexican tostada topped with cheese, lime, and fresh vegetables on a wooden table.
Stovetop~25 minComplexity

Chicken Tostadas

This Chicken Tostadas delivers 40g protein and 270 calories per serving across 4 servings per batch. Quick stovetop assembly keeps prep time minimal while staying in a strict calorie deficit. Designed for lunch containers when you need maximum protein density with zero wasted calories.

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Ingredients

4 servings
  • Tortilla, Corn, 6-Inch
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Beans, Refried, Canned(240g)
  • Yellow Onion
  • Chili powder(3g)
  • Chicken Breast, Grilled(480g)
  • Lime Juice, Fresh
  • Cheddar Cheese
  • Lettuce, Iceberg
  • Tomato
  • Avocado
  • Cilantro, Fresh

Instructions

  1. 1Heat a large skillet with olive oil over medium-high heat for 1 minute. Add the diced onion and cook 3–5 minutes, stirring occasionally, until softened and translucent.
  2. 2Add the cooked chicken breast, chili powder, and fresh lime juice to the skillet. Stir to combine and cook 2–3 minutes over medium-high heat until the chicken is warmed through and no longer cold to the touch.
  3. 3While the chicken cooks, lightly brush both sides of each corn tortilla with olive oil. Place them directly on a skillet or griddle over medium-high heat and cook 2–3 minutes per side until golden brown and lightly charred, working in batches if needed.
  4. 4Spread approximately 1/4 cup of refried beans onto each warm tortilla, then top with shredded sharp cheddar cheese. Return the tortilla to the skillet over medium heat and cook 1–2 minutes until the cheese is melted and bubbling.
  5. 5Divide the warm chicken mixture evenly among the four prepared tortillas, spooning it over the melted cheese.
  6. 6Layer the raw iceberg lettuce, diced tomato, sliced avocado, remaining raw onion, and fresh cilantro on top of each tostada.
  7. 7Divide the assembled tostadas evenly into 4 airtight containers while still warm, layering toppings carefully to prevent sogginess, or serve immediately for best texture.

Nutrition — Per Serving

270

calories

40g

protein

9g

fat

Carbohydrates
9g
Saturated fat
2.1g
Sodium
306 mg
Dietary fiber
2.5g

4 servings per batch · ~185g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken Tostadas have per serving?

Each serving delivers 40g of protein and 270 calories with 9g fat and 9g carbs. This is a lean, low-carb option that maximizes protein density per calorie.

How long does Chicken Tostadas take to prep?

Quick prep on the stovetop with 4 servings means you can batch-cook this lunch option multiple times per week if rotation is needed. Active time is minimal relative to the number of meals produced.

Is Chicken Tostadas good for fat loss?

At 270 calories and 40g protein with minimal fat (9g) and carbs (9g), Chicken Tostadas is an excellent fat loss option that stacks easily into daily macros. The low carb count leaves flexibility to add sides like rice or beans without blowing your deficit.

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