I have been FIENDING for some flautas for the past few days. I looked up a few recipes just to get some ideas and used what I had. These things are SO GOOD. Also let me warn you that the measurements are rough because I was so hungry that I was ravenously throwing ingredients together. I cook a lot, so I have a good idea of measurements and weights, but I highly advise you to weigh and measure your food whenever you do keto, just to be sure.


  • 3oz chicken breast – I love the seasoning, so I used rotisserie chicken from Costco.
  • 5 Mission carb smart tortillas – Now I used 4 and packed mine kinda tight, but if you use 5, it’s fewer carbs per seving. Your choice. I was a hungry hungry hippo tonight, so I unapologetically packed those babies.
  • 1/2 cup cheese – I used Tillamook Pepper Jack. It melts great and tastes better.
  • 1/4 cup cream cheese – This makes the flautas creamier and gives a nice taste, but you can opt out to reduce the carbs.
  • 1/4 cup salsa – I used the Costco Del Real Salsa De Molcajete Roja on in the inside, verde on the outside.
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon onion powder
  • salt or no salt, the salsa is salty.
  • 2 tbsp sour cream
  • Salsa – I used the Costco Del Real Salsa De Molcajete Verde.
  1. Shred chicken breast and grate cheese.
  2. Add chicken, cheese, spices, cream cheese, and red salsa to a bowl and mix.
  3. Heat pan with oil for frying. I used avocado oil cuz it feels lighter on my stomach.
  4. Add small helping of mix to the center of tortilla and roll tortilla tightly.
  5. Place flauta in pan with the seam facing down.
  6. Fry flautas until golden brown on each side and they hold their form.
  7. Top with sour cream and salsa.
  8. Try not to eat them all in one sitting!

Macros per seving (1 flauta):

– Calories: 183

– Fat: 11g

– Protein: 13g

– Carbs: 6g

Bear in mind that Carb Manager rounds up, so this is probably a little less. I always list it as is because it just keeps me from overeating as a recovering binge eater, but again, I advise you to weigh and calculate your ingredients as you go.