Hand-held mini rolled-up chicken flautas filled with flavorful chicken, and three types of melty cheese, all held inside a crispy baked gluten-free corn tortilla. Want to learn how to make easy chicken flautas that are also gluten-free and low FODMAP? Bring it on!
Honestly, I had never really loved corn tortillas until I had to find a substitute for flour tortillas because I could no longer eat wheat. I was always that girl asking for flour tortillas instead of a corn tortilla at the local Mexican restaurant. My apologies to the owners because they knew the truth, that I didn’t at the time. Corn tortillas are more flavorful and more compact, so you can easily justify having more than one based on the fact they are so much smaller than a flour tortilla. It is simple math folks.
The word flautas translates to little flutes. When the corn tortilla is tightly rolled, its shape resembles a little flute. Call it a little flute or a little taco either way I am a huge fan of these crispy chicken flautas! Typically a chicken flautas recipe would include cream cheese in the filling and would also fry in hot oil in a shallow pan. Instead I skipped the canola oil part. I decided to go for a baked variety. I still get the best parts of crispy flautas without using any cooking oil.
Ingredients for Chicken Flautas
- Shredded Mexican Chicken - Using two fork, shred Mexican Chicken.
- Pepperjack Cheese - Melty and a little bit of spice.
- Mexican Cheese - The perfect blend to add to the filling.
- Queso Fresco Fresh Cheese - Melty, fresh, crumbled bits of goodness.
- Corn Tortillas - White or Yellow, the choice is yours. Either type of tortilla will work.
- Cooking Spray - Essential to capture the baked crispy factor without deep frying. I like to use avocado cooking spray.
- Kosher Salt - the best, least “salty” option and adds texture too!
- Chopped Black Olives - Totally optional, but totally delicious.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Instructions for Chicken Flautas
In a large bowl, take four cups of shredded chicken. Add the pepper jack, Mexican, and queso fresco fresh cheese to the shredded chicken.
Wrap ten small corn tortillas in damp paper towels for up to a minute in the microwave. Warm tortillas are much easier to roll and less likely to crack.
On a large baking sheet covered with parchment paper or aluminum foil, lightly spray with cooking spray. I used avocado oil spray.
Take one warm tortilla, and add two tablespoons of the chicken filling to the tortilla. Tightly roll it up and place seam side down on the sprayed cookie sheet. Repeat this process until the cookie sheet has twelve chicken flautas in a single layer.
Take your cooking spray and lightly spray the tops of the chicken flautas. Next, you are going to want to sprinkle some Kosher salt over each one of them. Don’t be shy with the salt. It adds a great flavor and texture with the crispy shell of the flauta. Bake at 425 degrees F for 15-20 minutes or until golden brown with crispy perfection.
If you have any leftover meat, you can freeze it for chicken nachos or to make another round of chicken flautas later in the week.
- Chicken - Instead of chicken, shredded pork would be another great meat option.
- Salsa - Instead of using a basic salsa like quick restaurant-style salsa, try a salsa verde.
- Tortillas - Use grain-free tortillas. We love Siete grain-free tortillas.
- Cheese - Monterey Jack and cotija cheese would be another great variation in the filling.
- Black Beans - Drain a can of black beans to remove any FODMAPs and add them to your filling to increase your protein and fiber! Plus it is delicious.
What To Serve With Flautas?
Serving Party Style? Try a Trio of Dipping Sauces!
Chicken Flautas make a great appetizer and such a good idea for something different at your next party! Even if you aren't hosting a party, the trio of dipping sauces is a must!
Storing, Freezing, and Reheating
If you are lucky enough to have leftovers, store them in an airtight container in your refrigerator. They will be good for up to 3 days. To cook from a refrigerator cooled state, reheat in a 350 degree F oven for 12 minutes or until heated through.
Interested in freezing leftovers for a quick and easy lunch next week? Completely cool the chicken flautas. Place the frozen flautas in a zip-top bag and keep them in the freezer until ready to eat. To cook from a frozen state, place the frozen flautas on a cookie sheet and bake in a 425 degree F oven for 20 minutes or until heated through.
Yes! You will need to adjust the filling amount to three tablespoons.
Both are great options. White corn tortillas are usually more tender and softer. They are easier to roll due to their higher moisture content. Both are gluten-free, and both are made from corn.
Butter is a great substitute. You will want to brush it on lightly. Make sure you do not coat it on too heavy because it could make them soggy versus crispy.
Ingredients for Mexican Chicken
Ingredients for Chicken Flautas
- 4 cups Shredded Mexican Chicken
- 1 cup shredded pepperjack cheese
- 1 cup Mexican cheese
- 10 oz Queso Fresco
- 30 qty white corn tortillas
- cooking spray
- 1 Tablespoon Kosher salt
For Instant Pot Method:
- In your Instant Pot liner, add the salsa and chicken breasts. Make sure the sealing ring is in place and cover your instant pot. Turn the knob to sealing and pressure cook for 12 minutes. Allow a natural pressure release for 10 minutes. Then release any leftover steam and open the instant pot cover.
- Remove the chicken breasts and place into a medium sized bowl to shred. Using either a hand held mixer or two forks shred the chicken. Add ½ cup of the salsa cooking leftover liquid to the shredded chicken.
Slow Cooker Method:
- In 4-quart or 6-quart slow cooker, add the salsa and chicken breasts. Cook on low for 3-4 hours or until the chicken comes up to an internal temperature of 165 degrees F. Remove the chicken and place into a medium sized bowl to shred. Using either a hand held mixer, or two forks. Add ½ cup of the salsa cooking liquid to the shredded chicken.
- Season the chicken breasts with 1 Tablespoon of taco seasoning. This is optional but so delicious.
- Grill the chicken until the chicken breasts reach an internal temperature of 165 degrees F. Remove the chicken from the grill and allow to rest for 15 minutes. This will help redistribute the juices back into the meat instead of all over your cutting board.
- Chop the chicken into small pieces. If the chicken feels dry, add ¼ cup of salsa. Drain off as much liquid from the salsa you can. It will help the tortilla not end up soggy.
- Shred your chicken using your hands into a medium sized bowl. Add ¼ cup of well drained salsa to the mixture. This will help add some moisture and flavor.
How to make the Chicken Flautas:
- Make the mexican chicken with the desired method above.
- Preheat the oven to 425 degrees F.
- With a fork, crumble the Queso Fresco cheese. Once crumbled add it to the mexican chicken along with the pepper jack and mexican cheese. Stir until combined.
- Wrap ten corn tortillas in a damped paper towel. Warm them in the microwave for 30 seconds or until easy to work with. Repeat until all tortillas have been used.
- Place a piece of parchment paper on a cookie sheet. Lightly spray your cookie sheet with cooking spray. I love to use avocado spray.
- In a warmed corn tortilla, add 2 Tablespoons of filling. Spreading it is in a line down the middle of the corn tortilla. Roll the tortilla and place it seam-side down on the sprayed cookie sheet. Repeat this process until you have 12 rolled tortillas on the cookie sheet. Repeat until all tortillas have been filled and baked.
- Spray the tops of the chicken flautas with cooking spray. Sprinkle Kosher salt on the tops of the chicken flautas.
- Bake in a 425 degree F oven for 15 minutes or until the sides become golden brown and crispy.
- Remove from the oven and serve with your choice of dipping sauces. Store any leftovers in an airtight container in the refrigerator for up to four days.