Low FODMAP Chicken Flautas: Crispy, Gut-Friendly Comfort Food

What Makes These Flautas Low FODMAP?

• Shredded chicken: Plain cooked chicken is naturally Low FODMAP and provides protein without added triggers. Using rotisserie-style chicken works well, as long as it’s simply seasoned and free of garlic or onion powders.
• Low FODMAP salsa: Many salsas contain onion or garlic, but there are certified Low FODMAP options that still bring brightness and flavor without upsetting digestion.
• Cheese: Shredded cheddar, Monterey Jack, or a Mexican-style blend are all Low FODMAP in appropriate portions and help bind the filling while adding richness.
• Gluten-free flour tortillas: These replace traditional wheat tortillas and roll up beautifully for flautas, creating that signature crisp texture once cooked.

Substitutions & Variations

• Shredded turkey works well if you have leftovers on hand, or you can use ground chicken or beef cooked with mild seasoning.
• Lactose-free cheese is a great option if you’re especially sensitive to lactose.
• Make them extra crispy by brushing or sprayingthe tortillas lightly with oil before cooking for a deeper golden finish.
• Finely dicedred bell peppers or chopped green onion tops can be mixed into the filling for added color and texture without increasing FODMAP load.

Tips for the Best Low FODMAP Flautas

• Gently warming gluten-free tortillas makes them more pliable and prevents cracking when rolling.
• Don’t overfill! A modest amount of filling helps the flautas roll tightly and crisp evenly.
• Placing the flautas seam-side down helps them stay rolled and crisp properly during cooking.
• Overcooking can dry them out, especially with gluten-free tortillas, so make sure to cook just until golden!

Serving Ideas

• Fresh pico de gallo made without onion
• Creamy guacamole in a Low FODMAP portion
• Lactose-free sour cream or plain Greek yogurt
• A taco side salad with cilantro vinaigrette
• Cilantro-lime rice or seasoned white rice

FAQs

Can I make these flautas ahead of time?

Are flautas and taquitos the same thing?

Can I freeze Low FODMAP flautas?

Easy Baked Chicken Flautas

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Servings: 10 servingsPrep: 10 minsCook: 20 minsTotal: 30 minsDifficulty: Easy

MexicanDinnerLunchMain EntreeLow FODMAP chicken flautasLow FODMAP dinner ideasIBS-friendly recipes

Ingredients

3 cups shredded cooked chicken

1/2 cup Low FODMAP salsa

1 cup shredded cheese (cheddar, Monterey Jack, or lactose-free)

20 gluten-free flour tortillas (soft taco size)

1 tablespoon oil (olive or avocado, for brushing or spraying)

Optional toppings: pico de gallo (without onion), guacamole, lactose-free sour cream or plain Greek yogurt, chopped cilantro, lime wedges

Instructions

1

Preheat the oven to 425°F and line a baking sheet with parchment paper.

2

In a medium bowl, stir together the shredded chicken, salsa, and cheese until evenly combined.

3

Warm the tortillas in the microwave briefly so they’re pliable, then place about ¼ cup of filling along one edge of each tortilla.

4

Roll the tortillas tightly and place them seam-side down on the prepared baking sheet.

5

Lightly brush or spray the flautas with oil to help them crisp in the oven.

6

Bake for 15–20 minutes, flipping halfway through, until golden brown and crisp.

7

Remove from the oven and let cool slightly before serving with your favorite Low FODMAP toppings.

Nutrition Facts

Per serving

Calories
254

Fat
7.7g

Carbs
27.0g

Protein
15.9g

Fiber
0.0g

Sodium
665.0mg

Sugars
2.0g

Sat. Fat
1.9g

Notes

One serving is 2 flautas.