Vegetarian Seven-Layer Tostadas
I use low-carb tortillas for these Vegetarian Seven-Layer Tostadas; make this lower in carbs by skipping the refried beans if you prefer!
I’m on a bit of a Mexican food kick around here, although truthfully this idea that popped into my mind for Seven Layer Tostadas is far from authentically Mexican! But it does have Mexican flavors going on, with a crisped Low-Carb Tortillas topped with my family’s version of what makes up the seven layers in seven layer dip: refried beans, guacamole, sour cream with a touch of Taco Seasoning stirred in, finely grated cheese, diced tomatoes, green onions, and sliced black olives.
Did you count to see if there really were seven layers? And as you can tell, in my family we like a lot of olives on the Seven Layer Dip that always makes an appearance at every Denny family party. But when I had the idea of crisping up the same Low-Carb Tortillas I used to make Spicy Ground Beef Tacos and using them as the base for a tostada with all the ingredients normally used in Seven Layer Dip, the only question in my mind was why I’d never thought of Seven-Layer Tostadas before now!
What ingredients do you need for this recipe?
- can refried pinto beans (or omit for lower carbs)
- sour cream
- Kalyn’s Taco Seasoning Mix, or use your favorite purchased Taco Seasoning
- grated Four Cheese Mexican Blend cheese
- green onions
- black olives
- Mission Carb Balance Low-Carb Tortillas (affiliate link) or other low-carb tortillas of your choice
- olive oil
How to make this recipe:
(Scroll down for complete printable recipe with nutritional information.)
- I used the toaster oven set on 450F/230C to crisp the flour tortillas. (Preheat the pan, rub on a little olive oil and watch them carefully!)
- The top three layers of the dip are chopped tomatoes, thinly sliced green onions, and sliced olives. (You can buy canned olives already sliced.)
- The base of the tortilla has thin layers of refried beans, guacamole, sour cream with a tiny bit of Taco Seasoning stirred in and finely grated cheese.
- To start, spread each tortilla with 1-2 tablespoons refried beans. I heated the beans in the microwave.
- (You can omit the refried beans if you want a version with fewer carbs.)
- Top the refried beans with 1-2 tablespoons of guacamole.
- Top that with 1-2 tablespoons of seasoned sour cream.
- Sprinkle on several pinches of finely grated cheese. (I used Four Cheese Mexican Blend from Costco, which is perfect for this recipe.)
- Then top with diced tomatoes, thinly sliced green onions, and sliced olives.
- These are pretty easy to pick up and eat with your hands, but you want to make them just a few minutes before serving or the tortillas will get soggy.
If you’re feeding kids, this would be a great meal to let them make their own and each person could put what they like!
More Ideas with Guacamole:
Cilantro-Lover’s Perfect Guacamole ~ Kalyn’s Kitchen
Gluten-Free Chip and Guacamole Bites ~ My Gluten-Free Kitchen
Easy Low-Carb Guacamole Tostadas ~ Kalyn’s Kitchen
Shrimp Guacamole Bites ~ Well Plated
Low-Carb Southwestern Omelet with Easy Guacamole ~ Kalyn’s Kitchen
- 1 16 oz. can refried pinto beans (see notes)
- 1 1/2 cups guacamole (purchased or homemade guacamole, see notes)
- 1 cup sour cream
- 1/2 tsp. Kalyn’s Taco Seasoning Mix (or use your favorite Taco Seasoning)
- 1 cup grated Four Cheese Mexican Blend
- 1 cup chopped tomatoes
- 1/2 cup thinly sliced green onions
- 1/2 cup sliced black olives
- 8 low-carb flour tortillas (see notes)
- olive oil for greasing baking sheet, about 1 tsp.
- Place a baking sheet inside the oven or toaster oven and let it get hot while you preheat oven to 450F/230C, about 10 minutes.
- Carefully remove baking sheet, drizzle a tiny bit of olive oil on it and spread around with a paper towel, and put flour tortillas on the baking sheet.
- Toast tortillas in the oven until they’re crisp and barely starting to brown, turning several times. This will take less than 5 minutes so watch them carefully.
- While tortillas are crisping, put the refried beans in a bowl, stir to break them apart, and microwave 2-3 minutes, or until they’re hot.
- Stir Kalyn’s Taco Seasoning Mix into the sour cream.
- Chop the onions, slice green onions, and slice the olives. (If you’re using homemade guacamole and cheese that needs to be grated you’ll need to prepare those as well.)
- Put crisped tortilla shell on a plate and top with ingredients in this order:
- –a thin layer of refried beans (1-2 tablespoons)
- –a thin layer of guacamole (1-2 tablespoons)
- –a thin layer of seasoned sour cream (1-2 tablespoons)
- –several generous pinches of finely grated low-fat cheese
- –chopped tomatoes
- –thinly sliced green onions
- –sliced olives
- Serve right away, with salsa or hot sauce if desired. You can keep the topping ingredients in the fridge and crisp more tortillas later to use any leftovers.
If you take time to make homemade refried beans and/or homemade guacamole that will make these Seven Layer Tostadas even better. I love Mission Carb Balance Low-Carb Tortillas (affiliate link) and that's what I'd use for this recipe
Nutritional info was calculated based on the Low-Carb Tortillas I used.
This recipe created by Kalyn.
Amount Per Serving: Calories: 441Total Fat: 22gSaturated Fat: 8gUnsaturated Fat: 11gCholesterol: 31mgSodium: 598mgCarbohydrates: 21.2gFiber: 10gSugar: 2gProtein: 14g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Beans are too high in carbs for these Vegetarian Seven-Layer Tostadas to be suitable for low-carb diets, but f you want a lower-carb version of this recipe, use the low-carb tortillas I used and skip the beans. The whole wheat tortillas used as the base for this tostada would be approved for phase 2 or 3 of the original South Beach Diet or other low-glycemic eating plans. South Beach would recommend light sour cream and low-fat cheese, and remember that avocados are limited to 1/2 per day if you’re making this for a South Beach Diet meal.
Find More Recipes Like This One:
Use the Tortillas Index to find more recipes like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.