Skinny Baked Mexican Flautas: A Healthy & Flavorful Ground Turkey Dinner
Embrace a healthier twist on your favorite Mexican cuisine with this incredible Skinny Baked Mexican Flautas recipe! We’re making a few clever ingredient swaps and baking these delicious rolled tacos instead of frying them, resulting in a significantly lighter meal without sacrificing any of the authentic flavors you love. These flautas are packed with lean ground turkey, hearty black beans, sweet corn, creamy refried beans, a touch of cheese, and a blend of aromatic spices, all wrapped in wholesome whole wheat tortillas.
Whether it’s a busy weeknight or a festive weekend gathering, this recipe offers a fantastic solution for a healthy, easy, and incredibly satisfying dinner. If you’re anything like me, a true Mexican food fanatic, you understand the constant craving for those rich, savory flavors. However, many traditional Mexican dishes, while undeniably delicious, often come with a heavy calorie count due to deep-frying and indulgent sauces. That’s where this “skinny” version comes in, allowing you to enjoy all the goodness guilt-free!
Why Choose Baked Flautas for a Healthier Dinner?
My family, especially my boys, can’t get enough of anything wrapped in a tortilla. While we frequently enjoy tacos, burritos, and quesadillas, I wanted to introduce something new and exciting. That’s how I landed on flautas, also affectionately known as rolled tacos. The beauty of flautas lies in their versatility and the delightful crunch they achieve when baked.
For those curious about the terminology, a flauta is traditionally a rolled taco made with a flour tortilla, often baked or lightly fried. A taquito, on the other hand, typically uses a corn tortilla and is almost always fried. So, for our purposes, using whole wheat flour tortillas makes these delectable creations true flautas!
Key Ingredient Swaps for a Lighter Flauta Recipe
The secret to making these flautas “skinny” and healthy without compromising flavor lies in a few smart ingredient choices:
- Lean Ground Turkey: Instead of traditional ground beef, we opt for lean ground turkey. It’s a fantastic source of protein with significantly less saturated fat, making your meal lighter and heart-healthier.
- Homemade Taco Seasoning: Store-bought taco seasoning packets can be loaded with sodium and unnecessary additives. By creating our own blend of chili powder, paprika, cumin, salt, pepper, and garlic powder, we control the ingredients and significantly reduce the sodium content, while still delivering that authentic taco flavor.
- Low-Fat Refried Beans, Black Beans, and Corn: We load up these flautas with a generous amount of fiber-rich ingredients. Black beans and corn add texture, vibrant color, and a boost of nutrients and fiber, keeping you feeling full and satisfied. Choosing fat-free refried beans further reduces the calorie count.
- Whole Wheat Tortillas: White flour tortillas are replaced with whole wheat varieties. Whole wheat offers more fiber, which aids in digestion and provides a slower release of energy, keeping you fuller for longer. Plus, they add a lovely nutty flavor to the flautas.
- Baked, Not Fried: This is perhaps the biggest game-changer. Baking the flautas in the oven achieves a wonderfully crispy exterior without the need for excessive oil. This dramatically cuts down on fat and calories, making them a much healthier alternative to their deep-fried counterparts.
Why You’ll Love This Recipe
I absolutely adore this Skinny Mexican Flautas recipe! I’ve made them countless times, and they consistently deliver the best taco flavor in a satisfying, easy-to-eat package. They are incredibly filling, thanks to the lean protein and fiber-rich beans and corn. But perhaps best of all, they’re a massive hit with kids! My boys devour them every time, making mealtime a breeze.
Beyond being delicious, these baked flautas are a fantastic option for meal prep. You can cook the turkey filling ahead of time, assemble the flautas, and either bake them fresh or freeze them for later. They reheat beautifully, making them perfect for quick lunches or dinners on the go. Serve them with your favorite toppings like fresh salsa, light sour cream or Greek yogurt, and a sprinkle of fresh cilantro for an unforgettable meal.
Tips for Perfect Baked Flautas
- Warm Tortillas: Lightly warming your whole wheat tortillas (in the microwave for 15-20 seconds or wrapped in foil in the oven) before rolling will make them more pliable and prevent cracking.
- Don’t Overfill: While it’s tempting to load them up, overfilling can make it difficult to roll the flautas tightly and can lead to the filling spilling out during baking.
- Seam Side Down: Always place your rolled flautas seam-side down on the baking sheet. This helps them stay rolled during baking and ensures an even crisp.
- Cooking Spray: A light spray of cooking oil over the rolled flautas before baking helps them achieve that beautiful golden-brown, crispy exterior without deep frying.
- Even Baking: Ensure your oven is fully preheated to 425°F (220°C) for optimal crispiness. Keep an eye on them, as baking times can vary slightly depending on your oven.
Skinny Mexican Flautas Recipe
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Dinner
Mexican
10 minutes
15 minutes
25 minutes
Jenn
Ingredients
- 1 lb. lean ground turkey
- 1 Tbsp. chili powder
- 1 tsp. paprika
- 2 tsp. cumin
- 1 tsp. salt
- ¼ tsp. pepper
- ½ tsp. garlic powder
- ½ cup water
- ½ cup canned corn drained
- ½ cup canned black beans drained and rinsed
- fat-free refried beans
- shredded cheese
- whole wheat tortillas
Instructions
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Preheat oven to 425º F (220°C).
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In a large skillet, brown the lean ground turkey until cooked through. Drain any excess fat. Add chili powder, paprika, cumin, salt, pepper, and garlic powder. Stir well to combine the spices with the turkey. Add water and simmer until the water has evaporated and the spices are well absorbed.
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Stir in the drained corn and rinsed black beans into the turkey mixture. Mix thoroughly and set aside.
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Lay out your whole wheat tortillas. Spread a thin layer of fat-free refried beans down the center of each tortilla. Top this with a generous portion of the ground turkey mixture. Sprinkle a small amount of shredded cheese over the filling.
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Carefully roll up each tortilla tightly from one end to the other. Place the rolled flauta seam-side down on a baking sheet. Repeat this process with all remaining tortillas and filling.
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Lightly spray the tops of the rolled flautas with cooking spray. Bake in the preheated oven for 15-20 minutes, or until the tortillas are golden brown and crispy. The internal temperature of the filling should be hot.
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Serve immediately with your favorite toppings such as salsa, guacamole, or a dollop of Greek yogurt. Enjoy your healthy and delicious Skinny Mexican Flautas!
Notes
More Healthy & Easy Dinner Ideas
If you liked this yummy dinner recipe, be sure to try these too:
Baked Chicken Taquitos
The Best Ever Homemade Tacos
Easy Crock Pot Chicken Taco Bowls
For even more great ideas, follow me on Facebook – Pinterest – Instagram – Twitter
(This recipe was originally posted as a guest post on Lil Luna 5/2/16)