Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Do good and don't worry to whom."
-Mexican Proverb

The refrigerator light goes on...

I love chalupas, and like tacos and enchiladas, there are endless varieties. This recipe is based on a Mexican restaurant that I used to eat at in Houston 20 years ago. Since then I have loved the refried beans topped with cheese, all warm and soft topped with fresh salad. You can strike any variation that you like. I particularly like a base of salsa verde instead of the refried black beans.

The Nutrition Facts are based on you using a canned refried black beans which have waaay too much sodium, but I wanted you to see the worst case. A half cup of Old El Paso Traditional Refried Beans has a whopping 580 mg in a half cup of refried beans. There are alternatives. The Dr. Gourmet recipe for Refried Black Beans will save you about 200 mg sodium per serving.

Amy's offers good alternatives that come in at only 200 mg in a 1/2 cup serving, and their refried black beans are really great with this recipe.



Servings: 2 | Serving size: 3 chalupas

Cooking Time: 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.

This recipe can be divisible by 2.

This recipe also requires making Guacamole

Once assembled, the chalupas do not keep well, mostly because the tortillas fall apart.

6 soft corn tortillas
1/2 cup canned refried beans
2 ounces reduced fat Monterey Jack cheese (shredded)
6 leaves Romaine lettuce (shredded fine)
1 large tomato (coarsely chopped)
1/2 cup cilantro leaves (chopped)
6 Tbsp Guacamole
fresh ground black pepper (to taste)

Preheat the oven to 325°F.

Spread the refried beans equally across the six tortillas. Sprinkle with the cheese and place in the oven.

When the cheese is just melted, remove the tortillas from the oven and top with the lettuce, tomato, cilantro, pepper, guacamole and salsa.


Nutrition Facts

Serving size: 3 chalupas

Servings: 2

Amount Per Serving

Calories 324 Calories from Fat 136
% Daily Value
Total Fat 16g 24%
    Saturated Fat 5g 27%
    Monounsaturated Fat 7g
    Trans Fat 0g
Cholesterol 18mg 6%
Sodium 584mg 24%
Total Carbohydrates 34g 11%
    Dietary Fiber 10g 41%
    Sugars 4g
Protein 15g
Vitamin A 30% Vitamin C 36%
Calcium 27% Iron 13%
Vitamin K 35 mcg Potassium 846 mg
Magnesium 86 mg