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Healthy Oil Free Vegan Tostadas

5 from 1 vote

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These vegan tostadas come together quickly for an easy lunch or weeknight dinner. Crispy baked tortillas topped with beans, lettuce, tomato, creamy chipotle mayo, and diced avocado are perfect for Meatless Monday, Taco Tuesday or Cinco de Mayo!

Two vegan tostadas with tostada ingredients in background.

Tostadas are one of my go to meals when I’m short on time and haven’t planned ahead for dinner. The corn tortillas crisp up in minutes in the oven. Then top them with some beans, lettuce, tomato, and your other favorite taco fillings.

If the tostada shells, beans, and sauces are made in advance, you can put together lunch or dinner in about 10 minutes!

Who doesn’t like an easy, tasty, and healthy lunch or dinner option. These tostadas are oil free, dairy free, and gluten free! They are high in fiber, protein, and healthy carbs, to satisfy your hunger.

Since everyone can top their own, they’re a great option for families with picky eaters and non-vegan family members. They’re also a great option for parties. Just set up a tostada bar with all the fixings in separate bowls!

What is a tostada?

Tostada is the Spanish word meaning toast. They are usually made with corn tortillas, but can be made with wheat tortillas. They’re like a flat taco, and can be topped with any taco fillings. Tostada shells are traditionally fried, but I’ve baked mine without oil to create a lighter, healthier tostada.

How to make tostada shells

Four corn tortillas on a baking sheet.
Baked tostada shells on a baking sheet.

Making oil free tostada shells is easy! Just heat your oven to 375 F and place them in the oven. I put them directly on the oven rack, but you can use a baking sheet if you prefer.

Bake them for 5 minutes, then turn and bake for another 5 minutes. Watch them carefully so they don’t burn. The should be light brown and crispy. If they are still flexible, bake for a couple more minutes.

How to make vegan tostadas

Labeled ingredients for vegan tostadas.

Top your tostada shells with toppings of your choice. These make a great family meal because everybody can choose their favorite toppings and leave off the ones they don’t like.

For a super easy tostada, top with refried beans, lettuce, diced tomato, chipotle mayo or vegan cheese sauce, some diced avocado, sliced black olives, and some salsa or your favorite hot sauce

Other suggested toppings

The sky’s the limit with toppings for tostadas. Some ideas are:

Closeup image of vegan tostada.

Frequently asked questions:

Are vegan tostadas healthy?

Most tostada shells are fried or cooked with oil. These fat free tostada shells are healthier. Choosing oil free whole food toppings is your healthiest option for tostadas. With beans and some vegetable toppings, they are a high protein, high fiber, and low fat meal.

Can this be made in advance?

I would not assemble the tostadas in advance, but the tostada shells can be made in advance and kept in a closed bag. The toppings can also be made in advance and stored in separate containers. Then the tostadas can be assemble at meal time in minutes!

Two vegan tostadas on parchment paper with sliced avodado, lime wedges, and cilantro around them.

For more oil free vegan Mexican inspired recipes see these

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Two vegan tostadas with lime wedges and sliced avocado next to them.

Healthy Oil Free Vegan Tostadas

Teresa Sklenicka
These vegan tostadas come together quickly for an easy lunch or weeknight dinner. Crispy baked tortillas topped with bean, lettuce, tomato, creamy cashew cheese, and salsa are perfect for Meatless Monday, Taco Tuesday or Cinco de Mayo!
5 from 1 vote
Prep Time 10 mins
10 mins
Total Time 20 mins
Course Main Course
Cuisine American, Mexican, Southwestern, Vegan
Servings 4
Calories 379.3 kcal

Ingredients
  

Suggested Toppings

Instructions
 

  • Bake the tortillas at 375° F for about 5 minutes. Turn and bake another 5 minutes. If the tortillas as still soft and pliable, continue baking for a couple more minutes. Be careful not to burn them. They should be golden brown and crispy. The shells will crisp a bit more as they cool.
  • Heat the refried beans in a bowl in the microwave or in a pot on the stove.
  • Dice or shred any vegetables you like as toppings.
  • Carefully spread a layer of beans on a tortilla shell. Top with other desired toppings.

Notes

Nutrition calculations will vary depending on your choice of toppings.

Nutrition

Calories: 379.3kcalCarbohydrates: 62.5gProtein: 17.2gFat: 9.1gSaturated Fat: 1.4gSodium: 973.8mgPotassium: 993.25mgFiber: 8gSugar: 6.3gVitamin A: 271.71IUVitamin C: 23.16mgCalcium: 178.02mgIron: 4.18mg
Keyword Dinner, Oil Free, Quick & Easy, Vegan
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By on January 8th, 2023

About Teresa Sklenicka

I love creating tasty, oil-free, vegan recipes that everyone will love (even non-vegans)! Here you'll find vegan versions of your favorite comfort foods, as well as some new tastes! Join me on a path to improving your health, helping the planet, and saving animals.

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