Vegetarian Seven-Layer Tostadas
If you’re a fan of Seven Layer Dip, I bet you’ll love these Vegetarian Seven-Layer tostadas! I use low-carb tortillas for this delicious Meatless meal that’s also low-glycemic and South Beach Diet Phase Two. Use the Diet-Type Index to find more recipes like this one.
As you can see, I’m still 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 whole wheat tortilla 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?
When I looked online to see how other people make seven layer dip, I found quite a few recipes that had jalapenos as one of the layers, but in my family we never use those. We also have a few picky people in the family (ahem!) so we often have one end of the dip that has no guacamole or olives. But even with those quirks, Seven Layer Dip of some type always makes an appearance at every Denny family party.When I had the idea of crisping up the same whole wheat flour tortillas I used to make Spicy 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 this before now!
I used the toaster oven set on 450F/230C to crisp the flour tortillas. (Preheat the pan, rub around 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. (If you’re smart 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.
Spread each tortilla with 1-2 tablespoons refried beans. (I heated the beans in the microwave.
Top the refried beans with 1-2 tablespoons of guacamole. (I used thawed frozen guacamole that I had in the freezer, but this would be even better with my Cilantro-Lover’s Perfect Guacamole with Red Onion, Lime, and Chiles.)
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!
Vegetarian Seven-Layer Tostadas
(Makes 6-8 tostadas, depending on the size of whole wheat tortillas used; recipe created by Kalyn with inspiration from years of eating Seven Layer Dip at Denny family parties!)
1 can (16 oz.) refried pinto beans (or use homemade refried
1 1/2 cups guacamole (purchased or homemade guacamole)
1 cup light sour cream
1/2 tsp. Kalyn’s Taco Seasoning Mix (or use your favorite Taco Seasoning)
1 cup finely grated low-fat cheese such as Four Cheese Mexican Blend (or more if you like a lot of cheese)
1 cup chopped tomatoes
1/2 cup thinly sliced green onions
1/2 cup sliced black olives (or use a 4 oz. can sliced olives)
6-8 low-carb flour tortillas, 6 or 8 inch inch size (I like Mission Carb Balance Low-Carb Tortillas)
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 the 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:
–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
–thinly sliced green onions
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.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Beans are probably too high in carbs for this to be suitable for low-carb diets, but f you want a lower-carb version of this recipe, use low-carb tortillas 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 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 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.
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Ideas with Guacamole:
Cilantro-Lover’s Perfect Guacamole with Red Onion, Lime, and Chiles from Kalyn’s Kitchen
Creamy Guacamole from Pinch My Salt
Turkey and Guacamole Quesadilla from Kalyn’s Kitchen