Healthy Chicken and Spinach Flautas

Flautas at MiTierra's in downtown San Antonio are to die for and I've looked for years for a frozen brand to come close.  Although the store bought frozen ones will do in a pinch, I've searched the internet for a recipe that sounded fairly simple but with all the right ingredients.  This one is a combination of a couple that I liked with a few adaptations for healthiness and RV kitcheness.  

Prep Time: 15 minutes; Total Time: 45 minutes

Baked flautas stuffed with seasoned, shredded chicken, spinach, and cheese are crispy, but don’t have the greasiness of fried versions. 


Chicken and Spinach Flautas
They're actually better if you can roll them tighter like cigars
  • 1 pound boneless, skinless Chicken Thighs (about 4)
  • 16 ounces Beer (or chicken broth)
  • 2 cups Water
  • 1 teaspoon Paprika
  • 1 teaspoon Salt
  • 1 teaspoon Garlic Powder
  • 1 teaspoon ground Cumin
  • 1 teaspoon Chili Powder
  • 1 Pepper, minced, jalapeno or serrano
  • 3 cups Baby Spinach, chopped or 10oz frozen box, defrosted & squeezed of its liquids
  • 10 small Flour Tortillas
  • 6 ounces melting cheese, shredded
  • 1 tablespoon Olive Oil, or cooking spray



I use this everyday!

To shred poached chicken easily, I use my baby cuisinart food processor for a few seconds. Store-bought rotisserie chicken can be substituted for the poached chicken to save time. In a real pinch I've used canned chicken.


  1. Preheat the oven to 450 degrees.
  2. Put the chicken in a deep sided saute pan and cover with the beer and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.
  3. Pour out all but 1/4 cup of the cooking liquid. Add the jalapeno and spinach and cook over low heat until for 2-3 minutes, or until the spinach is wilted.
  4. Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.
  5. Brush the flautas with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa.
Yields 10 flautas.  Each flauta has approx. 180 calories, 9 grams fat, 6 grams carbs, 1 gram fiber, 18 grams protein

photo credit: Collin Harvey via photopin cc

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