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plated chicken flautas with crispy texture

High-Protein Chicken Flautas

Crispy, golden high-protein chicken flautas made with seasoned chicken and melty cheese, rolled in tortillas and cooked until perfectly crunchy. This easy, low-calorie dinner is ideal for weight loss, meal prep, and busy weeknights—ready in under 30 minutes with simple ingredients.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 3
Course: dinner
Cuisine: Mexican-Inspired
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups Chicken breast Cooked, shredded
  • 1/2 cup Low-fat cheese Shredded (mozzarella or cheddar)
  • 6 Tortillas Small flour or corn
  • 1 tsp Garlic powder
  • 1 tsp Paprika
  • 1/2 tsp Chili flakes (optional)
  • Salt To taste
  • Black pepper To taste
  • 1 Olive oil Or cooking spray
  • tbsp Greek yogurt (optional)
  • Salsa (optional)
  • 1 Avocado (optional)
  • Fresh cilantro Optional garnish

Equipment

  • Mixing bowl
  • Cutting board
  • Knife
  • Non-stick pan OR air fryer
  • Spatula
  • Baking tray (if using oven)
  • Measuring spoons & cups

Method
 

  1. Prepare filling: Mix shredded chicken with spices.
  2. Add cheese: Stir in shredded cheese.
  3. Fill tortillas: Add filling in center.
  4. Roll tightly: Form flauta shape.
  5. Cook: Air fry or pan-cook until crispy.
  6. Flip: Turn halfway for even crisp.
  7. Serve: Enjoy hot with dips.

Notes

Protein: ~30g
Notes
  • Don’t overfill the tortillas, or they may break while rolling.
  • Warm corn tortillas slightly before using to prevent cracking.
  • Air fryer gives the crispiest result with less oil.
  • Flip halfway through cooking for even crispiness.
  • Use Greek yogurt instead of sour cream for a higher-protein dip.