Over the weekend I decided to have a Mexican-themed dinner. Yes, we had the usual beans, rice, and shredded beef tacos (street-style, of course), but I wanted to add a vegetarian flair — and what’s more interesting and easier than a flauta?
In case you don’t know what a flauta is, it’s a small flour tortilla filled with savory goodness and then deep-fried. Think of it as a cousin to the taquito but made with a flour tortilla and rolled slightly tighter on one end — resembling a flute.
To keep things on the lighter side, I decided to bake mine instead of deep-frying. Depending on how many people you’re cooking for, you can adjust the following amounts accordingly. This recipe makes about 10 flautas.
Ingredients
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1 can black beans, drained and rinsed
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4 cloves garlic, diced
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1 medium green chili, diced
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1 medium tomatillo, chopped
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4 green onions, sliced
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¼ cup cooked corn
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2 small avocados
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1 small lime
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Olive oil
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Seasonings to taste: smoky paprika powder, cumin powder, red pepper powder, black pepper, and salt
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1 cup grated cheese (any kind you love)
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10 small flour tortillas
Instructions
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In a frying pan, heat a drizzle of olive oil over medium heat.
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Add the onions, garlic, and chili pepper, and sauté until fragrant.
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Add the tomatillo, corn, black beans, and seasonings. Stir well and cook for a few minutes.
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Cut the lime in half and squeeze the juice over the mixture, stirring it in.
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Remove from heat and let the filling cool slightly.
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Mash the avocados in a small bowl and fold them into the bean mixture — this gives a creamy, rich texture without needing extra oil.
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Spoon a small amount of filling onto each tortilla, sprinkle with cheese, and roll tightly. Place seam-side down on a parchment-lined baking sheet.
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Lightly brush or spray the tops with olive oil.
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Bake at 400°F (200°C) for 15–20 minutes, or until golden and crisp.
To Serve
Serve warm with fresh salsa, a side of guacamole, or a drizzle of Greek yogurt mixed with lime and cilantro for a refreshing dip.
These baked flautas are perfect for a casual weekend dinner, game night, or even meal prep. Crispy, flavorful, and satisfying — they’re proof that comfort food can still be good for you.
So next time you’re craving Mexican, skip the takeout and make these instead. Your kitchen will smell amazing, and your taste buds will thank you!
Nutrition Information (Per Flauta)
(Approximate values based on 10 servings)
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Calories: 185
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Protein: 6g
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Fat: 9g
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Carbohydrates: 20g
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Fiber: 4g
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Sugar: 1g
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Sodium: 230mg
These baked flautas are a great source of plant-based protein and fiber thanks to the black beans and avocado, while baking instead of frying keeps them light and heart-healthy.
Final Thoughts
Not sure how to put all this together? Check out the pictures of the step-by-step on how to assemble these fantastic flautas below.
With your ingredients cooking, mash the avocado, using the other half of your lime squeeze over avocado season with salt and pepper to taste.
To Assemble:
Take warm tortilla spread smashed avocado on the tortilla add cheese the bean mixture.
Roll, leaving both ends open. (No need to fold like a burrito here.)
Place onto oiled baking sheet (I lined mine with foil for easy clean up, but you can use parchment paper if you prefer.)
Using olive oil brush oil on to the tops and side of flautas, bake at 425 for about 12 minutes, I turned them after 8. Cook until light brown. Remove them from baking sheet and serve with salsa or guacamole then enjoy!
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