This filling, Mexican-inspired breakfast is quick to put together and boasts plenty of protein (16g), healthy fats from avocado and olive oil and zesty pico de gallo for a dose of fresh veggies, too. Baking instead of frying the tortillas makes them sturdy enough to hold all the delicious toppings and cuts down on fat.

Steam 4 cups of spinach and layer it between the beans and the egg to add a serving of vegetables into this meal.

Active time: 20 minutes | Total time: 20 minutes

Black Bean and Avocado Breakfast Tostadas

Ingredients

• 1 15-oz. can no-salt added black beans, rinsed and drained
• 1 tsp taco seasoning
• 1/4 cup water
• 4 (6-inch/15cm) corn tortillas
• 1 tbsp plus 1 tsp olive oil, divided
• 4 large eggs
• 1/2 cup fresh pico de gallo
• 1 medium avocado, thinly sliced
• 1/4 cup (28g) crumbled Cotija or feta cheese
• 1 green onion, thinly sliced

Directions

Preheat the oven to 400°F (200°C). Brush the tortillas on both sides with 1 tbsp olive oil and arrange in a single layer on a baking sheet. Bake for 5 minutes, or until golden on one side. Flip and bake for about 3 more minutes, or until crisp. Remove from the oven and set aside.

While the tortillas bake, heat a large nonstick skillet over medium heat. Add the black beans, taco seasoning, and 1/4 cup water. Mash the beans with a potato masher until mostly smooth and simmer for about 3 minutes, or until thickened and heated through. Transfer to a bowl and cover. Rinse the skillet.

Heat the remaining 1 tsp olive oil in the skillet over medium-high heat. Crack the eggs into the pan and cook for about 4 minutes, or until the whites are almost set.

Spread the beans evenly over the baked tortillas. Top each with a fried egg. Spoon about 2 tbsp pico de gallo over each tostada, then sprinkle with cheese and green onions. Finish with slices of avocado and serve immediately.

Serves: 4 | Serving Size: 1 tostada

Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 2g; Cholesterol: 213mg; Sodium: 367mg; Carbohydrate: 35g; Dietary Fiber: 10g; Sugar: 3g; Protein: 16g

Nutrition Bonus: Vitamin D: 13%; Calcium: 15%; Iron: 17%; Potassium: 735mg; Vitamin A: 2%; Vitamin C: 13%

Originally published: April 16, 2020; Updated March 2026

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Eudaemonius posted a photo:

Oh, the simple joy of cozying up next to a bowl of hearty black bean soup! Ours is slow cooked and bold with onion, peppers, garlic, chile, a dash of cumin and served with creamy avocado for a delicious and nutritious meal.

RD Tip: Black beans are a protein-fiber powerhouse and deliver a host of micronutrients like folate, potassium and magnesium (1).

Active time: 10 minutes | Total time: 30 minutes

Slow Cooker Black Bean Soup

Ingredients

• 1 lb (454g) dried black beans, sorted and rinsed
• 1 large (150g) onion, coarsely chopped
• 1 medium (120g) green bell pepper, coarsely chopped
• 3 garlic cloves, minced
• 4 cups (960g) low-sodium vegetable broth
• 1 tbsp ground cumin
• 2 tbsp chopped chipotle chiles in adobo sauce
• 3 tbsp chopped fresh cilantro
• 2 tbsp fresh lime juice
• 1 tsp salt
• 2 tbsp light sour cream
• 1 small avocado, diced
• 6 fresh cilantro sprigs for garnish (optional)

Directions

Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.

TIME-SAVING TIP: Don’t have 12 hours? To quick-soak beans, place beans in a stock pot and cover with water. Bring to a boil over high heat; reduce heat and simmer briskly for 5 minutes. Remove from heat; cover and let soak for 1 hour. Drain and discard water.

Combine beans, onion, bell pepper and garlic in a 4-quart slow cooker. Stir in broth and cumin. Cover and cook on low for 10 hours or on high for 5 hours until the beans are tender. Stir in chipotle, cilantro, lime juice and salt.

For a smooth, thick texture, blend mixture in slow cooker with an immersion blender for 30 seconds until desired consistency. Alternatively, transfer in batches to a blender. Remove stopper from lid and cover with a kitchen towel (hot steam will cause the lid to pop off if not vented); blend until smooth.

Top each serving with 1 tsp sour cream, 2 tbsp chopped avocado and a sprig of cilantro.

Serves: 6 |  Serving Size: 1 ⅓  cups + 1 tsp sour cream + 2 tbsp diced avocados

Nutrition (per serving): Calories: 344; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 511mg; Carbohydrate: 58g; Dietary Fiber: 15g; Sugar: 5g; Protein: 19g

Nutrition Bonus: Potassium: 1532mg; Iron: 30%; Vitamin A: 105%; Vitamin C: 47%; Calcium: 16% 

Originally published May 1, 2020; Updated April 2026

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This low-sugar avocado smoothie is rich, filling and chocolatey thanks to avocado, protein powder and unsweetened cocoa. Adding little cinnamon, vanilla and a pinch of cayenne pepper gives this unique shake a flavor reminiscent of Mexican hot chocolate.

Active time: 5 minutes | Total time: 5 minutes

Mexican Chocolate Avocado Smoothie

Ingredients

• 1 medium ripe avocado
• 1 1/2 cup (366g) unsweetened plain soy milk
• 2 tbsp unsweetened cocoa powder
• 1 tbsp honey
• 1 tsp vanilla extract
• 1 serving whey or plant-based protein powder
• 1/2 tsp ground cinnamon
• 1 pinch cayenne pepper
• 1 pinch salt
• 1 cup ice cubes

Directions

Combine the avocado flesh, almond or rice milk, cocoa powder, honey, vanilla extract, protein powder, cinnamon, cayenne pepper, and salt in a blender. Blend until smooth.

Add the ice cubes and blend again until creamy and smooth. Serve immediately.

Serves: 2 | Serving Size: 1/2 of the recipe, about 1 1/2 cups

Nutrition (per serving): Calories: 314; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 300mg; Carbohydrate: 22g; Dietary Fiber: 7g; Sugar: 11g; Protein: 24g

Nutrition Bonus: Calcium: 10%; Iron: 8%; Potassium: 822mg; Vitamin A: 1%; Vitamin C: 13%

Originally published September 18, 2018; Updated June 2026

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This big bowl of kale, tender black beans and creamy avocado is delicious and nutritious. With zesty flavors, it’s best enjoyed on the side of a simple protein for a satisfying dinner.

RD Tip: Kick up the protein content in this meal by topping the salad with a fried egg or tofu. This makes the salad more filling and helps you hit your protein goal while getting a serving of vegetables.

Active time: 10 minutes | Total time: 1 hour + 10 minutes

Kale and Black Bean Salad With Avocado

Ingredients

• 1/4 cup (44g) dried black beans, soaked
• 2 cups (50g) kale, chopped
• 1 tbsp avocado oil
• 1 tbsp lime juice, freshly squeezed
• 1 garlic clove, minced
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large tomato, diced
• 1 medium avocado, cubed

Directions

In a small saucepan, combine the soaked black beans with 2 cups of water and bring to a boil over medium-high heat. Reduce the heat to a gentle simmer, leaving the lid slightly ajar, and cook until the beans are tender, about 1 hour. Drain, rinse lightly, and let cool.

Place the chopped kale in a large bowl. In a small bowl, whisk together the avocado oil, lime juice, garlic, cumin, and salt. Pour the dressing over the kale and toss to coat, then use your hands to massage the kale for about 1 minute, until it softens and darkens slightly.

Add the cooked beans, tomato, and avocado, and toss gently to combine. Serve immediately to prevent the avocado from browning.

Serves: 2 | Serving Size: 2 cups

Nutrition (per serving): Calories: 299; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 315mg; Carbohydrate: 28g; Dietary Fiber: 11g; Sugar: 4g; Protein: 8g

Nutrition Bonus: Calcium: 13%; Iron: 16%; Potassium: 1041mg; Vitamin C: 77%

Originally Published May 15, 2020; Updated June 2026

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Simple, elegant, and endlessly satisfying — this mashed avocado toast with smoked salmon is the kind of recipe that proves less is more. Creamy avocado, silky salmon, and crisp red onion come together on a slice of hearty whole-grain toast in minutes, delivering a beautiful balance of flavors along with heart-healthy omega-3 fatty acids and a generous dose of protein to start your day strong (1).

Active time: 5 minutes | Total time: 5 minutes

Mashed Avocado Toast With Smoked Salmon

Ingredients

• 1 slice whole-grain toast
• 1/2 avocado (75g), smashed
• 3 oz. (84g) smoked salmon
• 2 slices red onion

Directions

Spread the smashed avocado evenly over the toast. Top with the smoked salmon and red onion slices. Serve immediately.

Serves: 1 | Serving Size: 1 toast

Nutrition (per serving): Calories: 341; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 4g; Cholesterol: 20mg; Sodium: 778mg; Carbohydrate: 28g; Dietary Fiber: 9g; Sugar: 4g; Protein: 22g

Nutrition Bonus: Vitamin D: 145%; Iron: 12%; Potassium: 654mg; Vitamin C: 16%; Calcium: 7%

Originally published January 2020; Updated May 2026

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This salad is vegan and incredibly satisfying — a big bowl of lettuce and radicchio smothered with a creamy, herby green goddess dressing made from avocado. Slices of roasted beets, cucumber and cherry tomatoes make it deliciously easy to devour your vegetables. The sunflower seeds up the protein to 7 grams per serving — and add a lovely crunch. Boost the protein even more with some edamame to make this a complete meal.

Active Time: 10 minutes | Total time: 10 minutes

Vegan Green Goddess Salad

Ingredients

• 1 medium avocado, pit and peel discarded
• 1/2 cup mixed tender herbs such as basil, chives, dill or tarragon, chopped
• 1/4 cup (60g) lemon juice
• 1 tbsp maple syrup
• 1 tbsp olive oil
• 1 tbsp tahini
• 1 small garlic clove, peeled
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup water
• 1 7 oz (198g) bag mixed baby greens with radicchio
• 1 cup (85g) cherry tomatoes, halved
• 1 cup (170g) store-bought roasted beets, peeled and sliced
• 1/2 cucumber, halved lengthwise and thinly sliced
• 1/2 cup (57g) toasted sunflower seeds

Directions

Combine the avocado flesh, herbs, lemon juice, maple syrup, olive oil, tahini, garlic, salt and pepper in a blender. Add 1/4 cup water and blend until smooth.

For the salad, toss the greens and 1/2 cup of the dressing together and mound the salad on four plates. Arrange the cherry tomatoes, beets and cucumbers on top. Dot each salad with the remaining dressing, if desired. Sprinkle with the sunflower seeds and serve.

Serves: 4 | Serving Size: About 2 cups salad, 1/4 cup dressing

Nutrition (per serving): Calories: 277; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 201mg; Carbohydrate: 20g; Dietary Fiber: 7g; Sugar: 8g; Protein: 7g

Nutrition Bonus: Potassium: 743mg; Iron: 14%; Vitamin A: 13%; Vitamin C: 29%; Calcium: 9%

Originally published February 2020; Updated January 2026

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