Servings
Font
Back
0 from 105 votes

Baked Flautas de Pollo

Baked to be healthier and with some sneaky nutrition, they're the perfect appetizer or snack!

Prep Time
10 mins
Cook Time
10 mins
Servings: 8 flautas
Calories: 266 kcal
Course: Main Course , Appetizer
Cuisine: Mexican

Ingredients

Boiled Chicken
  • 1 lb chicken breasts
  • 1/2 white onion
  • 4 garlic cloves
  • 2 teaspoons salt
  • 2 teaspoons cumin
  • 1 teaspoon pepper
Flauta Filling
  • 2 cups fresh spinach packed, about 2.5 oz
  • 1 cup shredded cheddar cheese
  • 1 1/2 cup black beans canned or cooked (this is approximately 1 can)
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • pinch cayanne
  • 1 1/2 cups cheddar cheese shredded
Flautas
  • 8 large flour tortillas
  • 1 tablespoon olive oil
  • guacamole
  • Pico de Gallo
  • sour cream
  • fresh cilantro

Instructions

Cook the Chicken
    Cup of Yum
  1. Add all ingredients for boiled chicken to a 2-3 quart pot. Fill with water so that it's at least 2 inches over the top of the chicken. Turn to high and bring to a boil and boil for 20 minutes.
Prepare Flauta Filling
  1. Meanwhile, prep beans by measuring out 1.5 cups of black beans and adding to a small bowl. Give a quick mash with a fork or potato masher. If using canned, give beans a quick rinse and add to the bowl without being too strict on draining all of the liquid out before adding to a bowl, add a little to soften the beans a touch.
  2. Once the chicken is done, pre-heat oven to 400 degrees and set a baking sheet aside.
  3. In a medium sized bowl, add the chicken and using two forks, shred. Add the shredded spinach, beans, cheese, cumin, salt, and a pinch of cayenne and mix, the spinach should start to wilt from the heat of the chicken and cheese melt.
Roll Flautas
  1. Prepare your tortillas. If they're not soft and pliable enough to roll, add them to a plate and wrap in a damp paper towel. Microwave for about 20-30 seconds to soften.
  2. Add about 1/2 cup of filling to the lower half of a tortilla and spread it out in an even layer, covering most of the bottom half.
  3. Fold up the bottom of the tortilla about 2 inches, and then tightly roll into a long thin flute-like shaped flauta. Note: You will roll over the filling for the first few rolls - this will help keep it all together.
  4. Place rolled flautas seam side down on the baking sheet. Add 1 tablespoon of oil to a small bowl and use a pastry brush to brush the top of flautas with a thin layer of oil.
  5. Add to center rack in the oven and bake for 20-25 minutes, until the ends are lightly browned.
  6. Serve with pico de gallo, gucamole, sour cream, and fresh cilantro and enjoy!

Notes

  • Storage
  • Storage
  • Fridge: Baked flautas will last in the fridge for up to 3 days. 
  • Freezer:  Add rolled flautas to the baking sheet, and then flash freeze for 1-2 hrs. Then add to a freezer-safe bag or container and freeze unbaked or baked flautas for 3-4 months. 
  • Substitutions
  • Substitutions
  • Chicken: This recipe is a great way to use up some leftover shredded chicken!  You can also increase the amount of beans you use and  
  • Beans: Use your favorite!
  • Spinach:  You can substitute about 1/2 cup of thawed frozen for fresh.
  • Cheese:  Use your favorite cheddar or substitute for a queso fresco, monterey jack, or mozzarella. We recommend using a nice melty cheese for the inside of the flauta and a crumbly salty cheese to top with.
  • Frying Instructions
  • Frying Instructions
  • Instead of baking, you can also pan fry these chicken flautas.  Pan fry by adding about 1/4 cup of vegetable oil to a wide sauté pan and heat over medium.  Secure the flautas with a toothpick and add seam-side down to the hot pan and oil.  Fry for about 3 minutes on each side or until filling is warm and exterior is browned and crispy.

Nutrition Information

Calories 266kcal (13%) Carbohydrates 23g (8%) Protein 20g (40%) Fat 10g (15%) Saturated Fat 4g (20%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Trans Fat 1g Cholesterol 51mg (17%) Sodium 1094mg (46%) Potassium 421mg (12%) Fiber 3g (12%) Sugar 2g (4%) Vitamin A 874IU (17%) Vitamin C 4mg (4%) Calcium 163mg (16%) Iron 3mg (17%)

Nutrition Facts

Serving: 8flautas

Amount Per Serving

Calories 266

% Daily Value*

Calories 266kcal 13%
Carbohydrates 23g 8%
Protein 20g 40%
Fat 10g 15%
Saturated Fat 4g 20%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Trans Fat 1g 50%
Cholesterol 51mg 17%
Sodium 1094mg 46%
Potassium 421mg 9%
Fiber 3g 12%
Sugar 2g 4%
Vitamin A 874IU 17%
Vitamin C 4mg 4%
Calcium 163mg 16%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.