Tlayuda
Platos Fuertes • Mexico
About Tlayuda
Large crispy Oaxacan tortilla with beans, asiento, cheese, and meat
How to Make Tlayuda (Traditional & Healthy Version)
Tlayuda is a celebrated Oaxacan street food that captures the heart of traditional Mexican cuisine. Often called the 'Mexican pizza,' this dish features a large, crispy corn tortilla, lavishly spread with refried beans, Oaxacan cheese, and a medley of fresh toppings. Tlayudas are typically grilled or toasted, yielding an irresistible crunch with every bite. Originating from Oaxaca, Mexico, tlayudas are not just delicious, but deeply rooted in the region’s food heritage, often enjoyed during casual family gatherings or festive occasions. The taste of tlayuda is a harmonious blend of smoky, savory, and fresh flavors, thanks to the combination of grilled meats, creamy beans, crumbly cheese, and vibrant vegetables. Tlayuda is versatile and customizable, making it a perfect lunch option for anyone seeking authentic Mexican flavor. The dish is best enjoyed fresh off the grill, topped with salsa and avocado, offering a satisfying meal packed with nutrients and traditional flair. Whether you are new to Mexican food or a longtime fan, tlayuda is an excellent choice for a wholesome and exciting midday meal.
Ingredients(for 1 large tlayuda per person)
- 2 Large corn tortillas (Tlayuda-sized (about 12-inch, also called 'tlayudas' in Oaxaca))
- 1 cup Refried black beans (Frijoles negros refritos)
- 1 cup Quesillo (Oaxacan string cheese) (Shredded; substitute with mozzarella if unavailable)
- 200 grams Grilled chicken breast (Sliced thinly)
- 1 cup Romaine lettuce (Shredded)
- 1 medium Tomato (Diced)
- 1 Avocado (Sliced)
- 2 Radishes (Thinly sliced)
- 1/2 cup Fresh salsa (Salsa roja or verde, homemade preferred)
- 1 tablespoon Olive oil (For brushing)
- To taste Salt and pepper
Instructions
- 1
Preheat a grill pan or comal over medium heat. Lightly brush both sides of the corn tortillas with olive oil.
3 minutes
Ensure the pan is hot before adding tortillas for maximum crispiness.
- 2
Place the tortillas on the hot surface and toast each side until crispy and golden, about 2-3 minutes per side.
6 minutes
Watch closely to prevent burning; tlayudas should be crisp but not charred.
- 3
Spread a generous layer of refried black beans over each toasted tortilla while still warm.
2 minutes
Warm beans spread more easily and soak into the tortilla for extra flavor.
- 4
Evenly sprinkle shredded quesillo (Oaxacan cheese) over the beans, allowing the residual heat to melt the cheese slightly.
2 minutes
If you like extra melty cheese, briefly return the tlayuda to the grill.
Why This Dish is Healthy
This healthy tlayuda recipe is lower in saturated fat and calories compared to traditional versions, thanks to lean grilled chicken and minimal oil. The use of high-fiber beans and lots of fresh vegetables supports digestion and keeps you feeling full longer. By avoiding fried ingredients and emphasizing whole, nutrient-rich foods, this dish is ideal for those managing weight or looking to improve overall health without sacrificing authentic Mexican flavor.
Tlayuda is a nutrient-dense dish that offers a balanced mix of protein, complex carbohydrates, and healthy fats. The use of grilled chicken provides lean protein, essential for muscle repair and satiety, while black beans add fiber and plant-based nutrients. Avocado supplies heart-healthy monounsaturated fats, and the variety of fresh vegetables ensures vitamins, minerals, and antioxidants. Opting for olive oil over lard further reduces saturated fat content, making this version suitable for health-conscious eaters.
Pro Tips
- 💡Tip 1: Use freshly made refried beans for the richest flavor.
- 💡Tip 2: For extra crunch, briefly bake tlayuda in a preheated oven after assembling.
- 💡Tip 3: Customize with seasonal vegetables for variety and added nutrition.
Storage & Serving
Tlayudas are best enjoyed fresh but can be stored refrigerated in an airtight container for up to 2 days. Reheat on a skillet or oven to restore crispness before serving. Avoid microwaving, as it may make the tortilla soggy.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 11.0 g |
| Carbohydrates | 28.0 g |
| Total Fat | 11.0 g |
| Fiber | 4.0 g |
