Flautas

Flautas

Salsas y Más • Mexico

260
kcal
11g
Protein
24g
Carbs
14g
Fat
Data source: MexicanCalorie
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About Flautas

Tightly rolled crispy fried tacos filled with chicken or beef

How to Make Flautas (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Medium

Flautas, a cherished snack in Mexican cuisine, are crispy rolled tortillas filled with savory ingredients, typically chicken or beef, then lightly fried until golden. Their name, meaning 'flutes' in Spanish, comes from their slender, rolled appearance. Hailing from Central and Northern Mexico, flautas are a staple at family gatherings, street food stalls, and celebrations. Each bite delivers an irresistible crunch followed by tender, flavorful filling, making them a beloved treat for all ages. This healthy version of traditional Mexican flautas brings you the authentic taste with a lighter twist, perfect for those mindful of their calorie intake. By baking or air-frying instead of deep-frying, you can enjoy the classic flavor and satisfying texture with less fat and fewer calories. Flautas are typically served with fresh toppings like shredded lettuce, salsa, and a sprinkle of cheese, making them a vibrant and well-balanced snack. Their versatility and bold flavors have made them a popular choice for both quick meals and festive occasions in Mexican households.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 3 flautas with toppings)

  • 6 small Corn tortillas (Tortillas de maíz)
  • 1 cup Shredded cooked chicken breast (Pechuga de pollo deshebrada)
  • 1/4 cup, finely chopped White onion (Cebolla blanca)
  • 1 clove, minced Garlic (Ajo)
  • 2 tablespoons, chopped Fresh cilantro (Cilantro fresco)
  • as needed Olive oil spray (Aceite de oliva en aerosol)
  • 1/2 teaspoon Salt (Sal)
  • 1/4 teaspoon Black pepper (Pimienta negra)
  • 1 cup Shredded lettuce (Lechuga rallada, for serving) - optional
  • 1/2 cup Salsa verde or pico de gallo (For topping) - optional
  • 2 tablespoons Low-fat Mexican crema or Greek yogurt (For drizzling) - optional
  • 2 tablespoons, crumbled Cotija cheese (Queso Cotija, optional) - optional

Instructions

  1. 1

    Preheat your oven to 220°C (425°F) or set your air fryer to 200°C (400°F).

    2 minutes

    Preheating ensures flautas cook evenly and become crispy.

  2. 2

    In a mixing bowl, combine shredded chicken, onion, garlic, cilantro, salt, and black pepper. Mix until well blended.

    3 minutes

    Use freshly cooked chicken for best flavor and juiciness.

  3. 3

    Warm the corn tortillas in a microwave or on a skillet for 30 seconds to make them pliable and prevent cracking.

    2 minutes

    Cover tortillas with a damp cloth while warming to keep them soft.

  4. 4

    Place about 2 tablespoons of the chicken mixture along one edge of each tortilla. Tightly roll up each tortilla and secure with a toothpick if needed.

    4 minutes

    Roll the tortillas tightly to prevent filling from spilling out.

Why This Dish is Healthy

Opting for baked flautas slashes unnecessary fats and calories typically found in fried versions, making them suitable for weight management. The recipe uses whole, minimally processed ingredients and incorporates fresh vegetables for extra nutrients and fiber. Portion-controlled and protein-rich, these flautas support a healthy diet without sacrificing authentic Mexican flavor.

This baked flautas recipe is high in lean protein from chicken breast, which supports muscle health and keeps you satisfied longer. Using corn tortillas increases fiber intake and reduces gluten content. Toppings like lettuce and salsa add vitamins A and C, while Greek yogurt or low-fat crema provides calcium and probiotics. Baking instead of frying significantly lowers fat and calorie content, making these flautas a nutritious and balanced snack option.

Pro Tips

  • 💡Warm tortillas thoroughly to prevent cracking during rolling.
  • 💡Do not overfill to avoid bursting during baking.
  • 💡Prep toppings ahead for quick assembly and serving.

Storage & Serving

Store leftover flautas in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or air fryer for best crispness. Avoid microwaving to maintain texture.

Best served: Lunch

Nutrition Facts

NutrientPer 100g
Energy260.0 kcal
Protein11.0 g
Carbohydrates24.0 g
Total Fat14.0 g
Fiber2.0 g

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