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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Healthy Vegetarian Mexican Flautas

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If you love Mexican food, you won’t be able to resist these Healthy Vegetarian Mexican Flautas. Packed full of flavor, these flautas are easy to make, kid-friendly, and perfect for a healthy weeknight meal.

Healthy, vegetarian, black bean mexican flautas on a white plate, topped with cilantro, cheese and salsa

My family loves Mexican food – Enchiladas, Nachos, Flautas, Quesadillas, etc. So a lot of times I’ll find myself in the kitchen experimenting with how to make a healthier version of these traditional recipes that still taste great but are so much better for us! 

Flautas are delicious but are supposed to be deep-fried, and veggie versions are usually just filled with cheese and nothing else.

I wanted to create something that was reminiscent of flautas but could be baked instead of fried, and had a healthier filling than just plain cheese. For these flautas, I filled them with a black bean and corn filling and oven-baked the tortillas — and it turned out great! I hope you love it as much as we did!

Tools and Equipment You’ll Need

Ingredients for black bean mexican flautas displayed on white background

How to make Healthy Vegetarian Black Bean Flautas – Step by Step

Step 1: Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.

Red onion and garlic being cooked in a frying pan.

Step 2: Stir in beans, chili powder and 1 cup water.

Water being poured over beans and spices

Step 3: Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated.

Cooked beans in a frying pan.

Step 4: Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole.

Beans being mashed in a frying pan.

Step 5: Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.

Corn kernels added to the bean mixture.

Step 6: Preheat oven to 425F. Coat 2 large baking sheets with cooking spray. Spoon 1/3 cup black bean mixture down center of tortilla.

Two filled and rolled up flautas on a baking sheet.

Step 7: Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture.

Rolled up flautas on a baking sheet.

Step 8: Bake 6 to 10 minutes, or until tortillas are browned and crisp. Note: If you want to add more crispiness, you can put the flautas under the broiler for a few min and top each one with 1 Tbsp of cheese to get a nice crust on top. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.

Black bean mexican flautas served on a white plate with salsa.

What Makes These Mexican flautas healthy?

The traditional way to make flautas can’t really be called healthy, but with a few simple swaps you can enjoy my version guilt free! These flautas are great for you because they are:

  • Low in Calories: By swapping out the usual meat filling with black beans, you are reducing calories and cholesterol and adding in fiber and additional nutrients.
  • Baked Not Fried: Baking the black bean flautas rather than frying them reduces the amount of unhealthy fats you would get from a traditional flauta recipe.
  • High in Fiber: The corn tortillas, black beans and veggies are all packed with fiber! 1 serving of this recipe gives you 15g of fiber, 50% of your daily fiber needs.

Will kids enjoy these Mexican flautas?

These flautas are crispy on the outside and cheesy on the inside – everything a kid would want! My kids love Mexican food and they are always excited when we make these for dinner!

What is a flauta?

Flauta (pronounced flaw-ta) is a Mexican dish, also known as taquito or rolled up tacos. Traditionally they are tortillas filled with beef and chicken (and sometimes cheese), fried, and topped with condiments such as salsa, sour cream and guacamole. 

Can these Flautas be made ahead of time?

These Mexican flautas are a great option if you are looking to prep ahead of time. The filling can be made and wrapped in the tortillas, and then kept in the fridge for up to two hours before cooking.

Top Tips for making Healthy Mexican Flautas

  • Let the filling cool completely before filling the tortillas, otherwise they may crack.
  • To make the tortillas pliable for rolling, you can heat them in the microwave for a few seconds.
  • Soak your toothpicks for at least 20 minutes in water before inserting them into your flautas. The moisture that is absorbed while soaking will prevent the toothpicks from burning during the baking process.
  • If you want to pack more veggies into your flautas, try adding in 4 cups baby spinach, chopped and cooked down and/or 1-2 yellow or orange bell peppers, diced into your filling. Note: if you add in these veggies you need to increase the spices & salt to taste!    
Two black bean mexican flautas served on a white plate with condiments

Check Out These Other Mexican Recipes!

If you have tried these Healthy Mexican Flautas, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

Print Recipe
5 from 9 votes

Healthy Vegetarian Mexican Flautas

Packed full of flavor, these Mexican flautas are easy to make, kid-friendly, and perfect for a healthy weeknight meal.
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Main Course
Cuisine: Mexican
Servings: 6 servings (serving size: 2 flautas)
Calories: 315kcal
Author: Anjali Shah

Ingredients

  • 2 tsp. olive oil
  • 1 medium red onion chopped (about 1 cup)
  • 5 cloves garlic
  • 30 oz. canned black beans rinsed and drained
  • 2 tsp chili powder
  • 2 tsp taco seasoning more to taste
  • 1 tsp ground cumin
  • salt to taste
  • 16 oz. tub prepared salsa divided
  • 1 cup fresh or frozen corn kernels
  • 12 6 inch corn tortillas
  • 1/4 cup chopped cilantro

Instructions

  • Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.
  • Stir in beans, chili powder and 1 cup water.
  • Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated.
  • Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole.
  • Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.
  • Preheat oven to 425F. Coat 2 large baking sheets with cooking spray. Spoon 1/3 cup black bean mixture down center of tortilla.
  • Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture.
  • Bake 6 to 10 minutes, or until tortillas are browned and crisp. Note: If you want to add more crispiness, you can put the flautas under the broiler for a few min and top each one with 1Tbsp of cheese to get a nice crust on top. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.

Notes

Top Tips for making Healthy Mexican Flautas

  • Let the filling cool completely before filling the tortillas, otherwise they may crack.
  • To make the tortillas pliable for rolling, you can heat them in the microwave for a few seconds.
  • Soak your toothpicks for at least 20 minutes in water before inserting them into your flautas. The moisture that is absorbed while soaking will prevent the toothpicks from burning during the baking process. 
  • If you want to pack more veggies into your flautas, try adding in 4 cups baby spinach, chopped and cooked down and/or 1-2 yellow or orange bell peppers, diced into your filling. Note: if you add in these veggies you need to increase the spices & salt to taste!   
Recipe adapted from Vegetarian Times.

Nutrition

Calories: 315kcal | Carbohydrates: 59g | Protein: 13g | Fat: 4g | Sodium: 1175mg | Potassium: 846mg | Fiber: 15g | Sugar: 5g

Posted In…

Appetizers ·

Appetizers are the perfect complement to my favorite entrees and dinner party menus. You can also make a small batch for a snack, or turn them into a complete meal.

29 responses to “Healthy Vegetarian Mexican Flautas”

  1. We try to use black beans in our Mexican dishes as much as possible. Such a great protein source. This looks delicious.5 stars

    • Totally agree!! Black beans are nutritious AND delicious – and we use them all the time as well! I love that they have a meaty texture and are super filling but are also veggie friendly. I hope you love this recipe when you try it! 🙂

  2. Just made these for my family tonight and they were delicious! So easy and attractive, they turned out just like the picture above.

    • That is awesome!! So happy to hear that Rebecca! This is one of my favorite recipes for sure – and I love that they are totally guilt-free!

  3. My 2 year old son LOVES chicken flautas & literally eats them for breakfast sometimes! I came across your site looking for a healthier version for him! Will def let you know how it goes…thanks for posting!

    • No problem at all! So nice to meet you Tara! I can’t wait to hear how your son likes this recipe – definitely let me know how it goes!

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