Belizean Garnaches - Easy, Healthy Meal Prep Tostadas

Appetizers 5 Last Update: Jan 12, 2026 Created: Jan 06, 2026

Serves: 4 People
Prepare Time: 15 minutes
Cooking Time: 20 minutes
Calories: -
Difficulty: Easy

Ever wondered what delicious secrets the streets of Belize hold? Get ready to embark on a scrumptious journey with Belizean Garnaches! In plain English, these are crispy corn tortillas topped with a savory layer of refried beans, a vibrant crunch of cabbage and onion relish, and a sprinkle of cheese. They hit that perfect sweet spot: incredibly easy to make healthy dishes that are budget-friendly and can be served as a lighter, high-fiber meal. For those of us in the US, garnaches are a fantastic way to explore the rich, vibrant flavors of Belize right from your own kitchen, no special equipment needed. Plus, they're excellent easy foods to meal prep for the week! By the end of this article, you’ll not only know how to whip up authentic-tasting garnaches but also how to prep their components ahead for quick lunches or family dinners that fit seamlessly into your busy schedule.

Ingredients

Directions

Make the Quick Onion & Cabbage Relish
1. In a medium bowl, combine the finely diced white onion and shredded green cabbage.
2. Add 1/4 teaspoon salt, 1/8 teaspoon black pepper, and the distilled white vinegar. Toss everything together until well combined.
3. Let the relish sit at room temperature while you prepare the other components. This allows the vinegar to mellow the onion and tenderize the cabbage, adding a bright, tangy crunch.
4. Tip: If the onion flavor is too strong for your liking, you can briefly rinse the diced onion under cold water before mixing with the cabbage and vinegar to mellow its sharpness.
Warm and Season the Beans
1. Transfer the refried beans to a small saucepan. If using canned beans, you might need to add a splash of water (1-2 tablespoons) or broth to achieve a smooth, spreadable consistency.
2. Heat the beans over low to medium-low heat, stirring occasionally, until they are warm and easily spreadable but not runny.
3. Taste the beans and adjust seasoning with the remaining 1/4 teaspoon salt, 1/8 teaspoon black pepper, and optional pinch of cumin or garlic powder, if desired.
Crisp the Tortillas
Canonical Method (Shallow-Frying):
1. Heat the neutral oil in a large skillet or cast-iron pan over medium-high heat. The oil should be about 1/8 to 1/4 inch deep.
2. To test if the oil is hot enough, drop a small piece of tortilla into the pan; it should sizzle immediately. (Optional: oil temperature should be around 350-375°F / 175-190°C).
3. Carefully place 1-2 corn tortillas into the hot oil, ensuring you don't overcrowd the pan.
4. Fry for 1-2 minutes per side, or until the tortillas are golden brown, crisp, and rigid.
5. Using tongs or a spatula, transfer the crisp tortillas to a plate lined with paper towels to drain any excess oil. Repeat with the remaining tortillas.
Lighter Option (Baking or Air-Frying):
1. For less oil, lightly brush both sides of each corn tortilla with a thin layer of neutral oil.
To Bake: Arrange tortillas in a single layer on a baking sheet. Bake in a preheated oven at 400°F (200°C) for 5-7 minutes per side, or until golden and crisp.
To Air-Fry: Place tortillas in a single layer in your air fryer basket. Air fry at 375°F (190°C) for 3-5 minutes, flipping halfway, until crisp.
Assemble the Garnaches
1. Working quickly, spread a generous layer of warm refried beans onto each crisp tortilla.
2. If using, add a small amount of cooked shredded chicken on top of the beans.
3. Spoon a healthy portion of the onion-cabbage relish over the beans and chicken.
4. Finish each garnache with a sprinkle of shredded Edam (or chosen) cheese.
5. Optionally, drizzle with Belizean hot pepper onion sauce or a squeeze of fresh lime juice.
Serve Right Away
1. Garnaches are best enjoyed immediately to ensure the tortillas remain wonderfully crisp.
2. Serve them as a satisfying snack, a light lunch, or pair with a simple green salad for a complete dinner. You can even set up a "garnaches bar" and let everyone build their own!

Recipe Nutritional Values

The following nutritional values are per serving (one piece of cake)

Calories

300-380 kcal

Carbohydrates

35-45g

Protein

12-18g

Fat

10-18g

Additional Information

serving, based on 2 garnaches per person, using low-sodium beans and moderate cheese) Calories: 300-380 kcal Carbohydrates: 35-45g Protein: 12-18g Fat: 10-18g Additional Information: These easy to make healthy dishes are packed with dietary fiber from the beans and corn tortillas, promoting digestive health.
These easy to make healthy dishes are packed with dietary fiber from the beans and corn tortillas, promoting digestive health.
The inclusion of beans provides a significant source of plant-based protein, making them a hearty vegetarian option.
The fresh cabbage and onion relish adds essential vitamins and a refreshing crunch without heavy calories.

Recipe Success Tips

Ingredient Substitutions & Variations

Tortillas: While corn tortillas are traditional and keep this dish gluten-free, you can use store-bought tostada shells for an even quicker assembly, skipping the frying step entirely. Just be aware they might lack the fresh crispness of homemade fried tortillas.
Beans: Canned low-sodium refried beans are a convenient choice. For a quick hack, you can mash regular canned black or kidney beans with a little water, salt, and cumin to create a refried-style texture if you don't have refried beans on hand.
Cheese: Edam or Gouda offer a mild, slightly nutty flavor that's classic for garnaches. If you can't find them, mild cheddar, Monterey Jack, or even a crumbling of queso fresco are excellent supermarket substitutes. Choose mild cheddar for a familiar, creamy flavor, or Monterey Jack for a meltier, milder profile.
Onion & Cabbage: The vinegar relish is key for brightness and crunch. To dial back the sharpness of the onion for kids or sensitive palates, rinse the diced onion under cold water for a minute before mixing, or simply reduce the quantity.
Protein Add-ins: While the core recipe is deliciously vegetarian, feel free to add a small handful of shredded chicken, leftover roast pork, or cooked ground turkey on top of the beans for extra protein.
Spice Level: Garnaches are typically mild, making them perfect for kids. For those who love heat, serve with a generous drizzle of hot pepper sauce on the side, or mix a pinch of cayenne into your beans.

Cultural Variations

Belizean Garnaches are a beloved street food, often enjoyed as a quick snack or light meal from bustling vendors. They share a culinary heritage with other Mesoamerican dishes like Mexican tostadas, but distinctly emphasize the creamy refried beans and a specific type of cheese. In Belize, garnaches are frequently served with a vibrant, tangy Belizean hot pepper onion sauce, which adds a characteristic zing and a kick of heat that complements the rich beans and crisp tortilla beautifully. This recipe stays true to the classic bean-and-cheese version, providing an authentic taste of Belizean home cooking.

Make-Ahead & Storage Instructions

Make-Ahead Components: The onion-cabbage relish is fantastic for meal prep! Store it in an airtight container in the fridge for up to 3 days. The refried beans can also be prepared 3-4 days in advance and stored in the fridge; simply loosen them with a splash of water or broth when reheating.
What Doesn't Store Well: Fully assembled garnaches do not keep well. The crisp tortillas will quickly become soggy once topped with beans and relish, so it's best to assemble them just before serving.
How to Meal-Prep: On your meal prep day (like Sunday), prepare a batch of the onion-cabbage relish and cook/warm your refried beans. Store them separately. Then, at mealtime, all you need to do is crisp your tortillas (which takes about 10 minutes) and assemble. This makes for incredibly easy meal prep lunch recipes or a quick dinner.
Leftovers: If you have leftover crisped tortillas, you can re-crisp them in a toaster oven, conventional oven, or air fryer at around 350-375°F (175-190°C) for a few minutes until crunchy again. Reheat beans gently on the stovetop or in the microwave until warmed through.

Frequently Asked Questions

Recommended Kitchen Tools

Tools and ingredients that can help you cook more easily and consistently.

Large Skillet or Cast-Iron Pan

Problem: You're eager to try new, healthy recipes, but sometimes the thought of all the chopping, cooking, and cleanup makes you just want to order takeout.
Agitate: When your schedule is packed, those extra steps can feel like a huge barrier, keeping you from enjoying delicious homemade meals and making "easy" dishes feel anything but.
Solution: Don't let kitchen tasks slow you down! We've got some smart tools and ingredient choices that can shave minutes off your prep and cook time, making Belizean Garnaches truly a breeze. Large Skillet or Cast-Iron Pan

Tongs

Problem: Frying tortillas one by one can be slow and tedious.
Agitate: Waiting for each tortilla to crisp while the others cool can make mealtime a drag and lead to some getting soggy.
Solution: Using a large skillet or cast-iron pan allows you to crisp multiple tortillas simultaneously, significantly speeding up the frying process and ensuring everyone gets a warm, crunchy garnache at the same time. Tongs

Canned Refried Beans

Problem: Flipping hot tortillas in oil can be tricky and a little messy.
Agitate: Using a spatula might splash oil, and trying to use your fingers is definitely not recommended!
Solution: A good pair of tongs gives you precise control, allowing you to easily flip and remove hot tortillas from the oil safely and efficiently. Canned Refried Beans

Store-Bought Tostada Shells

Problem: Making beans from scratch can take a lot of time and effort, involving soaking and simmering.
Agitate: When you're craving a quick, healthy meal, spending hours on beans just isn't an option, often leading to less healthy shortcuts.
Solution: High-quality canned refried beans are a fantastic shortcut! They offer that creamy, savory base in minutes, not hours, letting you get straight to assembling your delicious garnaches. Store-Bought Tostada Shells

Kitchen Tool

Problem: Frying tortillas, even quickly, adds an extra step and some oil to the cooking process.
Agitate: If you're really short on time or prefer to avoid frying altogether, that step can feel like a barrier to making this dish.
Solution: Pre-made tostada shells mean you can skip the frying entirely! Just open the package and go straight to assembling your delicious garnaches, saving significant time and cleanup.