Low Sodium Chicken Flautas
These Low Sodium Chicken Flautas are a wholesome and flavorful twist on the classic Mexican dish, perfect for those seeking a heart-healthy option without sacrificing bold taste. Tender shredded chicken is seasoned with a vibrant blend of garlic powder, chili powder, cumin, and paprika, then brightened with fresh lime juice and a hint of jalapeño heat. Rolled into soft corn tortillas and baked—not fried—for a satisfyingly crispy finish, these flautas are a lighter alternative that still delivers a delightful crunch. Topped with creamy avocado, fresh cilantro, and served alongside low sodium salsa, this recipe is a simple yet crowd-pleasing favorite that’s ready in about an hour. Ideal for weeknight dinners or entertaining, these flautas are proof that mindful eating can be deliciously exciting. Keywords: low sodium recipes, baked chicken flautas, healthy Mexican food, crispy baked appetizers.
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken breasts
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Ground cumin
- 1.5 teaspoons Chili powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 2 tablespoons Lime juice
- 2 tablespoons Olive oil
- 12 small Corn tortillas
- 0.25 cup Fresh cilantro, chopped
- 1 medium Fresh jalapeno, finely chopped
- 0.5 cup Low sodium cheese, shredded
- 1 medium Avocado, sliced (for serving)
- 0.5 cup Low sodium salsa (for serving)
Instructions
Preheat your oven to 400°F (200°C) and lightly grease a baking sheet.
In a large pot, add the chicken breasts and cover with water. Bring to a boil over medium-high heat, reduce the heat to low, and simmer for about 20 minutes or until the chicken is fully cooked.
While the chicken cooks, prepare the seasoning. In a small bowl, combine garlic powder, onion powder, cumin, chili powder, paprika, and black pepper.
Once the chicken is cooked, remove it from the pot and let it cool slightly. Shred the chicken using two forks.
In a large bowl, combine the shredded chicken, lime juice, olive oil, half of the chopped cilantro, chopped jalapeno, and the prepared seasoning mix. Mix well to ensure the chicken is evenly coated.
Heat the corn tortillas in a microwave on high for about 30 seconds to make them pliable.
Place about two tablespoons of the chicken mixture and a sprinkle of the low sodium cheese along the center of each tortilla.
Roll each tortilla tightly around the filling and place it seam side down on the prepared baking sheet.
Brush the rolled flautas lightly with olive oil to promote crispiness during baking.
Bake the flautas in the preheated oven for 15-20 minutes or until they are golden brown and crispy.
Remove from the oven and let cool slightly before serving.
Garnish with the remaining cilantro, sliced avocado, and serve with low sodium salsa.
Nutrition Facts
Calories |
2311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.8 g | 116% | |
| Saturated Fat | 21.7 g | 108% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 426 mg | 142% | |
| Sodium | 687 mg | 30% | |
| Total Carbohydrate | 197.2 g | 72% | |
| Dietary Fiber | 41.8 g | 149% | |
| Total Sugars | 11.4 g | ||
| Protein | 183.4 g | 367% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 783 mg | 60% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 3223 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
