Chicken Flautas

Chicken Flautas

I have been FIENDING for some flautas for the past few days. I looked up a few recipes just to get some ideas and used what I had. These things are SO GOOD. Also, let me warn you that the measurements are rough because I was so hungry that I was ravenously throwing ingredients together. I cook a lot, so I have a good idea of measurements and weights, but I highly advise you to weigh and measure your food whenever you do keto, just to be sure.


  • 3oz chicken breast – I love the seasoning, so I used a rotisserie chicken from Costco.
  • 5 Mission carb smart tortillas – Now I used 4 and packed mine kinda tight, but if you use 5, it’s fewer carbs per serving. Your choice. I was a hungry hungry hippo tonight, so I unapologetically packed those babies.
  • 1/2 cup cheese – I used Tillamook Pepper Jack. It melts great and tastes better.
  • 1/4 cup cream cheese – This makes the flautas creamier and gives a nice taste, but you can opt-out to reduce the carbs.
  • 1/4 cup salsa – I used the Costco Del Real Salsa De Molcajete Roja on the inside, and Verde on the outside.
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon onion powder
  • salt or no salt, the salsa is salty.
  • 2 tbsp sour cream


  • Salsa – I used the Costco Del Real Salsa De Molcajete Verde.
  • Shred chicken breast and grate cheese.
  • Add chicken, cheese, spices, cream cheese, and red salsa to a bowl and mix.
  • Heat pan with oil for frying. I used avocado oil cuz it feels lighter on my stomach.
  • Add a small helping of mix to the center of the tortilla and roll the tortilla tightly.
  • Place the flauta in a pan with the seam facing down.
  • Fry flautas until golden brown on each side and they hold their form.
  • Top with sour cream and salsa.
  • Try not to eat them all in one sitting!

Macros per seving (1 flauta):

– Calories: 183

– Fat: 11g

– Protein: 13g

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