My favorite way to use up leftover chicken: keto BBQ chicken tostadas with crispy low carb tortillas, tangy BBQ sauce, and melted cheese — 6.2g net carbs and 22g protein, and about 10 minutes of actual work.
I started making these BBQ chicken tostadas on nights when I had leftover rotisserie chicken sitting in the fridge and zero motivation to cook a real dinner. Ten minutes from fridge to table, and my family thinks I put in effort. That's the kind of recipe I come back to.
BBQ sauce is one of those flavors I keep reaching for when I want to mix things up on weeknights. I've tossed it on pulled pork, used it in place of pizza sauce, stirred it into meatloaf, and now these tostadas have joined the rotation alongside my keto white chicken enchiladas as a go-to dinner. The tangy sweetness of sugar-free BBQ sauce against melted cheddar and crispy tortilla just works.
Here's what I love about this recipe: you probably already have everything you need. Shredded chicken (rotisserie is what I always reach for), a low carb tortilla, BBQ sauce, cheese, red onion. That's it. I've made these with canned chicken in a pinch and they still came out great. Not my proudest kitchen moment, but I'm being honest.
The key is getting that tortilla crispy. I bake mine at 350 for about 6-8 minutes, but I've also thrown them on the grill when we're already cooking outside. The grill version picks up a little char and smoke that pairs so well with the BBQ flavor. In the air fryer, I go 350 for about 6 minutes, but if yours runs hot, start checking at 4. If you're looking for more Mexican-inspired dinners, try my sheet pan chicken fajitas or this keto crunchwrap for another weeknight win.
Here's something I didn't expect when I first made these: zero sugar BBQ sauce caramelizes differently at 350 than regular sauce. The edges get this sticky, slightly charred coating that concentrates all the flavor into those last bites. A reader named Corinne noticed the exact same thing her first time making these, which made me feel less crazy. It's one of those details you only discover by actually cooking the recipe yourself.
One thing I've learned after making these dozens of times: don't skip the red onion. I know it seems like a small detail, but that sharp bite against the sweet BBQ sauce and melted cheese is what makes the whole thing come together. Thin slices work best so you get a little crunch in every bite. I also like adding a squeeze of lime and some pickled jalapenos when I want more kick. My husband loads his up with sour cream and avocado, which turns it into a full meal.
The best keto BBQ sauce brands (and my homemade version)
I’ve tried a lot of low sugar and zero sugar BBQ sauces over the years, and a few have earned permanent spots in my fridge. The flavor differences are real, so I’d say grab a couple and see which one you like best. Or you can make your own, which is what I do when I have 10 extra minutes. It’s cheaper and I can control the sweetness.
I’ve tested a bunch of low carb tortillas specifically for this recipe, and crispiness matters here. You want one that gets firm and holds the toppings without flopping. Not all of them do.
Mr. Tortilla: not gluten-free, 1 g net carb (thinner, so they get extra crunchy)
Egglife wraps: gluten-free, zero carb (great if you want the lowest carb option, but they don’t crisp the same way)
You can bake any of these flat into crispy keto tostadas before adding toppings. Or go a completely different direction with my cheese taco shells as the base.
How to store, freeze, and meal prep these tostadas
To store: I keep any leftover components in separate containers in the fridge for up to 4 days. Don’t assemble them ahead of time or the tortilla gets soggy. I learned that the hard way.
To freeze: The BBQ chicken mixture freezes well for about 2 months. I portion it into single-serve containers so I can pull one out and have tostadas ready in 10 minutes. Don’t freeze them assembled. The tortilla turns to mush when it thaws.
To meal prep: This is where these tostadas really shine for me. I’ll cook a big batch of grilled chicken or use a rotisserie on Sunday, toss it in BBQ sauce, portion it out, and then it takes about 5 minutes to assemble and bake when I’m ready to eat during the week.
Add cooked, shredded chicken to a medium bowl. Pour in BBQ sauce and mix until combined.
2
Assemble
Add 1/2 cup BBQ chicken mixture on top of each tortilla. Sprinkle 1/4 cup shredded cheese to each. Top with red onions.
3
Oven instructions
Place tostadas on a parchment lined baking tray and bake at 350 degrees for 6-8 minutes.
4
Air fryer instructions
Place tostada in the basket or tray of an air fryer. Air fry at 350 degrees for 6 minutes.
5
Grill and griddle instructions
Heat grill to medium high heat. Place tostada directly on the grill or griddle. Close the lid and let cook until cheese is melted (about 3-4 minutes).
6
Cilantro it
Sprinkle cilantro on top.
Nutrition
Per serving: 1 tostada
Calories
291
Fat
11g
Protein
22g
Total carbs
16.2g
Net carbs
6.2g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
What's the difference between a tostada and a taco?
A tostada is flat and open-faced, so you pile everything on top of a crispy tortilla instead of folding it. I actually prefer tostadas to tacos for keto because the flat tortilla gets crispier and you can see all the toppings. Plus nothing falls out the back.
Can I use ground beef or turkey instead of chicken?
I've made these with seasoned ground turkey and it was great. Ground beef works too, but I'd drain the fat well or the tortilla gets greasy. My favorite swap is actually shredded pork from my slow cooker. Just toss it in the BBQ sauce the same way.
How do I keep the tortillas from getting soggy?
I pre-bake my tortillas for about 2-3 minutes before adding toppings. That gives them a head start on crisping. The other thing I do is not go overboard with the BBQ sauce. A thin layer is plenty. Too much liquid on top and you lose the crunch.
What can I substitute for shredded cooked chicken?
Rotisserie chicken is my go-to because it's already done and has good flavor. I've also used salsa chicken shredded up (adds an interesting twist), canned chicken in a pinch, and leftover turkey. Just make sure whatever protein you use pairs well with that tangy BBQ sauce.
Can I use any type of tortillas for this recipe?
I'd stick with low carb tortillas to keep this keto. I've tested Mission Carb Balance, Mr. Tortilla, and Egglife wraps in this recipe. Mission is my top pick because it crisps up the best, but Mr. Tortilla gives you the lowest carb count at 1 g net carb.
Can I freeze assembled or unassembled tostadas?
I've tried both ways. Assembled tostadas don't survive the freezer because the tortilla absorbs moisture and goes completely soft when you thaw it. What I do instead is freeze just the BBQ chicken mixture in portioned containers. It keeps for about 2 months and reheats fast. When I'm ready to eat, I crisp a fresh tortilla and build from there. Takes the same 10 minutes.
How many net carbs per tostada?
It depends on your tortilla and BBQ sauce, because those two ingredients drive most of the carb count. When I use Mr. Tortilla wraps (1 g net carb) and Yo Mama's sauce (1 g net carb per serving), my tostada comes in at the low end. With Mission Carb Balance, it's a few more carbs but I get a crispier result. I always check the labels on the specific brands I'm using because the difference is bigger than you'd think.
Can I turn these into breakfast tostadas?
I started doing this after a reader suggested it, and now it's a weekend staple for me. I fry an egg and put it right on top of the tostada with a few slices of avocado. The runny yolk mixes with the BBQ sauce in a way I didn't expect to work, but it does. I skip the red onion for breakfast and add a sprinkle of everything bagel seasoning instead.
Pre-baking 2-3 minutes before toppings go on is actually the bigger variable. For brand, I use Mission Carb Balance. Mr. Tortilla is the other one I’ve tested, it’s lower carb but doesn’t crisp as much.
Curious if anyone else ran out of cheese before the fourth tortilla because I totally miscalculated. The crispy edges saved it though, and I’d use closer to 1.5 cups next time. Really solid for a weeknight.
Tip from the second batch: brush the tortillas with olive oil before loading. The bottom actually crisps up like a real tostada shell instead of going soft in the middle. Been using Primal Kitchen’s BBQ sauce too since it’s low enough in sugar and the flavor holds up under the cheese once it bakes. Small thing, but the texture difference is real.
Used Primal Kitchen Classic BBQ and it didn’t make the tortillas soggy at all (let the chicken mixture sit for a minute to cool slightly before assembling, that seemed to help). Air frying at 350 for 5 minutes instead of baking kept the edges crispy without drying out the chicken.
That rest step is underrated. Two minutes off the heat before assembling and the tortilla holds up way longer. Air fryer at 350 for 5 is a good call too.
My son has been skeptical of low carb tortillas ever since the great cauliflower pizza incident of 2023 (his words), so I wasn’t expecting much when I put these in front of him. He picked one up, folded it completely in half like a street taco, and ate the whole thing without saying a word. That was my review. I used Primal Kitchen BBQ sauce and let the shredded chicken sit in it for about 20 minutes before assembling, and I think that’s why the flavor went deeper than just coating the surface. Air fryer at 350 for 6 minutes gave the tortillas real crunch that held up under the saucy chicken. My one note, and the reason this isn’t five stars: cilantro goes on after baking, not before. Mine basically disappeared in the oven and I didn’t notice until I was already eating. Small thing but it matters. Going into the spring rotation regardless.
That silent fold said everything. Twenty minutes in the sauce is a good call, flavor actually gets in instead of just sitting on top. Cilantro goes on after, fixing that in the recipe.
Was fully prepared to be underwhelmed by low-carb tortillas as tostadas, but they came out of that 350 oven with an actual crunch and now I’m making this instead of the cauliflower crust I always fell back on.
My daughter has had a tostada fixation since she had them at a restaurant last summer, and she’s been skeptical of every version I’ve tried at home. I made these last week on a cold Tuesday night with some leftover rotisserie chicken and she stopped mid-bite to ask where I ordered them from. That’s a first. I didn’t even tell her about the low-carb tortillas until she was on her second one.
That ‘where did you order this’ is literally the goal. Rotisserie chicken holds up better against the BBQ sauce than plain shredded too, the pre-cooked flavor is just different.
Made these on a cold Tuesday night with leftover rotisserie chicken, swapped the cheddar for pepper jack. The heat from the pepper jack actually works really well with the BBQ sauce, better than I expected.
My oven is being repaired so I only have my air fryer right now and I am hoping to make these tonight. Mine runs a little hot, so I wanted to ask if I should start checking early or if the cheese really needs the full time to bubble up properly. So excited to try this recipe!
OMG. This is super delicious! A nice to have on hand for “emergencies “. I put off prepping breakfast and didn’t want bacon and eggs again so I made this and voila! Great breakfast alternative!
Breakfast tostadas is genius actually. I do leftovers for lunch but never thought about morning. The protein keeps you full way longer than bacon and eggs.
