• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pure Kitchen
  • Recipes
  • Nutrition MINI Course
  • Coaching
  • MASTERCLASS
  • Shop
    • Shop Kitchen
    • Shop Wellness
    • e-books
  • About
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipes
  • Nutrition MINI Course
  • Coaching
  • MASTERCLASS
  • Shop
    • Shop Kitchen
    • Shop Wellness
    • e-books
  • About
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Air Fryer "Chicken" Flautas [vegan]

    Air Fryer "Chicken" Flautas [vegan]

    Jump to Recipe - Print Recipe

    Quick, healthy, delicious, these "chicken" flautas (vegan) are crunchy, low in fat, high in protein and cooked in the air fryer.

    When I think of enchiladas, tamales, taquitos, and flautas I think of lots of labor, cooking and prep.

    This recipe however is super simple and doesn't require frying or baking. You simply spray them lightly with oil, place them in the air fryer, and set the timer. Easy as that.

    Jump to:
    • Ingredients
    • Air Fryer Flautas Instructions
    • Vegan Flautas Substitutions
    • Vegan Flautas Variations
    • Equipment
    • Top tip
    • Air Fryer Chicken Flautas (vegan)

    Ingredients

    This recipe calls for only 5 easy healthy ingredients. You can spice it up how you want to but the basic recipe is really this simple!

    • What Tortillas
    • Spinach
    • Dried Pea Protein Crumbles
    • Water
    • Olive Oil
    • Sea salt
    • Spices (optional)

    See recipe card for quantities.

    Air Fryer Flautas Instructions

    In a small bowl you'll want to soak the dried protein crumbles. In a saucepan, cook the soaked vegan protein crumbles and spinach until well done and dry. Use that filling to stuff tortillas and roll them up nicely. Lightly spray with oil, air fry, and voila! Dip them in hot sauce or sour cream or salsa.

    Soak the plant-based pea protein crumbles.

    Add it all to a hot well oiled saucepan. Cook the water down.

    Cook until water evaporates and meat looks like the consistency of cooked chicken or tofu.

    Add spinach and keep cooking until spinach wilts.

    After the filling is ready and still warm, spoon about ¼ cup mixture onto one edge of each tortilla and gently roll them up.

    This is what they look like all rolled up and ready for the air fryer.

    This is how the flautas look after being air fried.

    Hint: if you use Plant Boss dried pea protein like I did, you don't have to add spices. I added a little extra salt and that's it. It comes pre-seasoned. If you use another brand, you might need to add some garlic powder and onion powder.

    Vegan Flautas Substitutions

    There are so many substitutions you can make here.

    • Spinach - kale or other heavy greens.
    • Wheat Tortilla - you can try others like gluten-free ones, but I hesitated as they break and crumble too easily.
    • Olive Oil - feel free to use vegan butter, coconut oil, and if you don't have spray oil, just brush some oil on top of the flautas before air frying.

    Vegan Flautas Variations

    There are a ton of variations for this.

    • Spicy - add chili pepper flakes while cooking or cover them in hot sauce.
    • Onions - onions are really fun to add to the flauta filling.
    • Protein Crumbles - you can use other brands of vegan "chicken" or use textured soy protein. I liked the pea protein version.
    • Cheese - Cheese can be added to the filling for a richer (possibly less healthy) version.

    Equipment

    You will need the air fryer for this. Of course, my go-to favorite is the Ninja!

    Top tip

    You won't want to make these ahead of time. Air fry these when you're ready to sit down for dinner. You can store them pre-cooked in an air-tight container, but once you cook them they will soften and not be as good after an hour or so.

    Air Fryer Chicken Flautas (vegan)

    Quick, healthy, delicious, these "chicken" flautas (vegan) are crunchy, low in fat and topped with a mango salsa and vegan sour cream. Even more exciting; they are cooked in the air fryer. 
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 20 mins
    Total Time 25 mins
    Course dinner, lunch, Vegan
    Cuisine latin, Mexican, vegan
    Servings 8 flautas

    Equipment

    • Air Fryer

    Ingredients
      

    • 8 wheat tortillas
    • 2 cups water
    • 1 tablespoon olive oil
    • 1 dash sea salt
    • 1 package Dried Pea Protein Crumbles
    • 2 cups spinach

    Instructions
     

    • Soak the plant-based pea protein crumbles (about 4 minutes)
    • Add it all to a hot well oiled saucepan. Cook the water down.
    • Cook until water evaporates and meat looks like the consistency of cooked chicken or tofu.
    • Add spinach and keep cooking until spinach wilts. 

    Notes

    Hint: if you use Plant Boss dried pea protein like I did, you don't have to add spices. I added a little extra salt and that's it. It comes pre-seasoned. If you use another brand, you might need to add some garlic powder and onion powder. 
    Keyword air fryer, chicken, flautas, healthy lunch, lunch, mexican, raw vegan, savory, sour cream, taquitos
    « 3 Ingredient Savory Crepes - GF
    Superfood Brownies with Sweet Potato and Chocho »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to my 20-year plant-based journey.

    After healing my own auto-immune disease and starting an International food company, I have since made it my goal is to help as many people as I can switch to a more plant-based diet and to make healthier food choices. Certified in plant-based nutrition.

    Join me on this journey; I'm here to serve and help.

    I trust the science that backs it. More about me →

    Shop Kitchen Essentials

    SHOP NOW

    Popular Recipes

    • Superfood Brownies with Sweet Potato and Chocho
    • 3 Ingredient Savory Crepes - GF
    • Cooking The Perfect Quinoa
    • Healthy Bloody Maria Recipe

    Footer


    I got out of my everyday environment. And into a n
    I got out of my everyday environment. And into a new one. Felt so good! Bye 👋🏼 Shell Beach. Thanks for having me. 
-
-
-
-
-
-
#beachlife #winery #foodie #plantbased #manifestation #abundance #selflove #gratitide

    Loved my interview with @lilmixins founder Meenal
    Loved my interview with @lilmixins founder Meenal Lele! she knows her stuff and she’s an awesome person. Her book is a must read for all parents out there! Join us (link in bio to my YouTube channel) as we discuss how to prevent food allergies in babies. And how the mothers gut biome plays a huge role. 💕
#foodallergy #foodallergymom #prevent #allergies #skinhealth #babyrash #eczema #psoriasis #healing #vegan  #plantbased #epigenetics #cleanliving #healthygut #babybiome #gutbiome #pregnancyhealth #healthygut #gutbiome

    Duuuude I can’t get enough of these tahini choco
    Duuuude I can’t get enough of these tahini chocolate chip cookies. They have almost 8 G protein each cookie! 🤯😱 and are free of gluten, dairy, soy, egg, corn, refined sugar, and they are mad with only 5 clean ingredients. Literally GUILT FREE as well. They are great for my autoimmune diet protocol as well. Win win if you ask me. Recipe coming soon. Secret ingredient 🤫 @mikunafoods 
—
-
-
-
-
-
-
-
-
-
#cookierecipe #vegancookies #eggfree #dairyfree #foodie #foodie #foodreview #foodreviews #foodreviewer #food #foodmag #foodscene #foodies
#foodauthroity #foodanddrink #cooking #recipe #cook #plantbased #plantbasedfood
#plantbasedrecipe #chef #vegans #veganrecipe

    🌧 I love rainy days! I made brownies today. The
    🌧 I love rainy days! I made brownies today. They are delicious. Recipe coming to the blog soon. These are made with sweet potatoes and protein powered. Low calorie. High protein. Gluten free. Vegan. Delicious! 
For more delicious recipes and cooking ideas follow @purekitchenblog  and click the link in my bio for free plant based recipe ebooks. 
#brownie #foodreview #foodreviewer #foodmag #foodscene #foodies
#foodauthroity #cooking #recipe #plantbased #plantbasedfood
#plantbasedrecipe #chef #vegan #vegans #veganrecipe

    🙋🏼‍♀️ Huge Chris Stapleton fan here. A
    🙋🏼‍♀️ Huge Chris Stapleton fan here. And passion fruit lover. They are in season and growing all over the place here. ⬇️
Passion fruit water is yet another youth serum. As passion fruit is full of vitamin C, vitamin A, fiber, and minerals like calcium, magnesium, phosphorus, potassium, and folate. These help your kidneys, nerves, muscles, and heart rhythm in big ways.
Your body uses Vitamins C to make blood vessels, cartilage, muscles, and collagen, which keeps skin looking young. It also helps your body heal, lowers inflammation, and protects your cells from damage. When you get enough vitamin C, it lowers your chances of getting colds and certain types of cancers. Vit A is great for eyes, immunity, and cells.
Note: did you know Passion Fruit is actually a berry? The biggest berry you’ll find. 
Follow @purekitchenblog for more recipes, health tips, inspiration and more. 
#foodie #foodreview #foodreviews #foodreviewer #foodmag
#foodauthroity #foodanddrink #recipe #plantbased #plantbasedfood
#plantbasedrecipe #vegan #vegans #veganrecipe

    My favorite breakfast is from @loftycoffeeco and
    My favorite breakfast is from  @loftycoffeeco and it is an Aztec Mocha (spicy & vegan) with plant-based sausage, tomato & avocado! What’s your favorite breakfast?
-
-
-
-
-
-
-
#foodreview #foodie #vegan

    Easy peasy protein shake using @mikunafoods innova
    Easy peasy protein shake using @mikunafoods innovative protein powder. Its unique in that it’s soy and pea free. It uses “Chocho” which is a complete (plant based) protein with 9g per serving. 
This recipe is quick and healthy. 
1/2-1 whole ripe banana 
1/3 c protein powder
1 1/2 c water 
2 Tbsp raw cashews 
1 Tbsp agave or maple syrup 
Pinch of ginger powder, cinnamon, cardamom and nutmeg or pumpkin spice blend 
Add ice if you want it cold. Otherwise blend well and enjoy. 
#plantprotein #foodie #foodauthority #smoothierecipe #veganprotein #vegan #chef #plantbasedrecipe #foodanddrink #recipe #cook #foodmag #proteinshake

    If you’re not ready for change, you’re not rea
    If you’re not ready for change, you’re not ready for change. And that’s perfectly ok. 
Making healthy choices isn’t hard work. You “have time” to choose an apple over a bag of chips. Let’s be real here; you just DON’T WANT TO.  And that alone is totally ok!!
Let’s not shame others choices or pressure another to change. If somebody is not happy where they’re at, or they are sick, or in pain, only then will they start examining their current routines and habits. Anger is a great catalysts for change. It often pushes people out if their comfort zones and into action. 
I often hear “I don’t have time to be healthy”. But what that really means is I don’t want to change or I’m afraid of change. And I’m not ready. Change is what they’re nervous about - not the amount of time it takes to chop up vegetables. 
Be kind to yourself…but be honest. 
Notice what you say you desire (weightloss or more energy) and then really examine your habits. Do you make the choices a “thin” person makes? Do you make the choices a rested high energy person needs to make? This might seem obvious but it’s actually not…so often we overlook this gap. We don’t see it and then we get mad at ourselves. Punish ourselves for “failing” over and over again. 
Once you start paying attention to your actions and habits and line them up with your goals - that’s when the magic happens. 
Yay or nay?
#healthyhabits #weightloss #plantbasednutrition


    More

    Shop

    Work with Juli

    About Juli

    The Facebook Community

    Contact

    • Instagram
    • Pinterest
    • Facebook
    • Mail

    Copyright © 2022 Pure Kitchen Blog

    Terms & Disclaimers