The ultra-crispy baked chicken flautas have fewer calories AND are easier to make than traditional versions. This recipe is a crowd favorite and has been pinned over a million times!
You guys, these baked taquitos are so good. SO. GOOD.
They’re really well seasoned (not spicy at all, but definitely not bland either). And baking them at a high temperature leaves them nice and crispy without any greasiness.
I even managed to sneak some vegetables into them.
You should make them ASAP.
I was worried that the flautas wouldn’t be filling enough on their own, so I served them with some refried beans. They ended up not really needing the beans, but it was a nice touch to round out the meal.
Taquitos? Flautas? What are these things called?
Taquitos and Flautas are deep fried tortillas wrapped around savory fillings.
Traditionally, taquitos are made with corn tortillas, while flautas are made with flour tortillas.
Since I used flour tortillas in this recipes, these are technically baked chicken flautas. However, the two works are often used interchangably and most people simply refer to both versions as taquitos.
Whatever you call them, they’re delicious!
The secrets to making healthier taquitos
I use a few tricks to keeping these delicious flautas on the lighter side.
- Bake instead of fry. Baking these taquitos uses less oil than frying, cutting both calories and fat. You can be them in a regular oven, like I did when I started making them, or in an air fryer.
- Cut the tortillas in half. Cutting the tortillas in half before you roll the filling up helps cut way back on calories and carbs! You’ll never miss that other half. Be sure to watch the video to see my rolling technique.
- Poach the chicken. You can make these flautas with chicken breasts or thighs. Whichever you use, poaching them will keep them extra juicy, for that perfect soft and creamy flauta filling.
What to serve with chicken flautas:
I love serving these chicken taquitos with Mexican rice or refried beans. They’re also great served on the side of a steamy bowl of tortilla soup.
More baked taquito ideas:
If you love baked taquitos, be sure to also try my:
- Baked Chicken and Hummus Flautas
- Baked Buffalo Chicken Taquitos
- Baked Vegetable Taquitos
- Baked Breakfast Taquitos
You’ll also love my collection of healthy Mexican food recipes.
Baked Chicken and Spinach Flautas
Ingredients
- 1 pound boneless skinless Chicken Thighs (about 4)
- 16 ounces Beer or chicken broth
- 2 cups Water
- 1 teaspoon Paprika
- 1 teaspoon Kosher Salt
- 1 teaspoon Garlic Powder
- 1 teaspoon ground Cumin
- 1 teaspoon Chili Powder
- 1 Jalapeno Pepper minced
- 3 cups Baby Spinach chopped
- 5 burrito-size Flour Tortillas 9 inches
- 6 ounces Quesadilla cheese or other soft cheese like Monterey jack shredded
- 1 teaspoon Olive Oil or cooking spray
- Salsa for serving
Instructions
- Preheat the oven to 450ºF.
- Put the chicken thighs in a deep sided saute pan and cover with the beer and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.
- Pour out all but 1/4 cup of the cooking liquid. Add the jalapeno and spinach and cook over low heat until for 2-3 minutes, or until the spinach is wilted.
- Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.
- Brush the flautas with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa.
This was our dinner tonight. VERY tasty!! Thank you for sharing!
Have you tried to freeze any of these? Trying to plan meals for the freezer and these look delish and would like to make a big batch, but only if they freeze well. If no one has feedback (I confess I didn’t read all of the reviews) on it working I might experiment. Thanks!
I made these last night and instead of freezing the whole flauta, I just mixed all the spinach, cheese and chicken and then put it in a gallon size ziploc- squished flat for easier thawing. That way when I want to make them again I just have to put them in the tortillas and bake and they will taste fresh.
I loved these! I am so happy to have a healthy recipe for flautas! Thank you – they were delicious.
Tried these tonight as a vehicle for home made guacamole. To make these even easier and to further reduce the calories and fat count per flatua try the following modifications. *Note this recipe makes 8 flatuas…I find 4 per portion is good enough so this makes 2 portions.
4 whole wheat tortillas
2 links alfresco buffalo chix sausage sliced and diced.
.5 cup canned corn
10 grape tomatoes halved
3 green onions chopped
.5 cup shredded cheddar
.3 cup fat free feta
brown the diced sausage approx 3 minutes on medium high heat add corn, tomatoes, and scallions, brown 3-4 more minutes. once your mixture is browned assemble and bake flatuas as instructed above.
NOT including guacamole for dipping the nutrional values for each individual flatua is;
Calories: 149.5 Fat: 4.5 Carb: 16.8 Protein 10.8
With 2 table spoons guac (for dipping) you can add
Cal: 85 Fat: 8 Carb: 5 Protein: 1
I also served these with black beans heated on the stove with .5 cup salsa mixed in.
great idea and really easy to personalize and modify.
Tonight I’m trying this the quick way. I’m a busy mom so my easy way to make shredded chicken tacos is usually to stick for frozen chicken breasts in a crockpot with one can chicken broth & one package of taco seasoning 🙂 maybe a little added butter for some scrumptiousness. That way when he evening comes and it’s time to get dinner ready, the chickens’ already cooked. all i have to do is put the meal together and bake 🙂 hopefully it turns out just as good or close enough to yours!
Has anyone made this ahead of time? Any tips on doing them the night before?
Love the light cuervo mix. Def gonna try the flautas.looks yum!
These look great! Have you tried with wheat or low carb tortillas?
Anybody made a big batch to put in the freezer?? Wondering if it would work!
K
A plain 9 inch tortilla has almost 190 calories. These aren’t healthy at all.
Calories will vary by brand, but also remember that each flauta only uses half a tortilla.
There are several brands of tortilla’s on the market now which are low carb and low calorie, especially good for diabetics.
They come in large and small sizes, with whole grain, and without. I can find them in mainstream grocery stores in the chilled cheese section in zippered baggies. They are about $3.00 a package, not a specialty item.
I facilitate a nutrition and diabetes self-management class for low income families who do not like “diabetic” food. They liked these.