Easy Meal Prep Canned Chicken Flautas For A Week Of Healthy Lunches
Are you looking for a quick, delicious, and healthy lunch option that you can prepare ahead of time? These Easy Meal Prep Canned Chicken Flautas are the perfect solution for busy individuals wanting to enjoy tasty, homemade meals throughout the week. With just a few simple ingredients, you can create a batch of crispy flautas that are packed with flavor and nutrition.
Using canned chicken makes this recipe not only convenient but also time-efficient. Flautas are a popular Mexican dish, and they make for an easy meal prep option since they can be stored in the fridge or freezer and reheated whenever you’re ready to eat. In this article, we will guide you through the steps to create these delightful flautas, along with tips for meal prepping and storing them for the week.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Serving: 4 servings
Ingredients
- 2 (12.5 oz) cans of chicken, drained and shredded
- 1 cup shredded cheese (cheddar or Mexican blend)
- 1 cup diced bell peppers (any color)
- 1/2 cup diced onions
- 1 tsp garlic powder
- 1 tsp cumin
- 1/2 tsp chili powder
- Salt and pepper to taste
- 8 small flour tortillas
- Vegetable oil for frying
- Optional toppings: sour cream, salsa, guacamole, fresh cilantro
Instructions
- In a large mixing bowl, combine the drained and shredded canned chicken, shredded cheese, diced bell peppers, diced onions, garlic powder, cumin, chili powder, salt, and pepper. Mix well until all ingredients are fully incorporated.
- Warm the flour tortillas slightly in the microwave for about 10-15 seconds to make them pliable. This will help prevent them from tearing when you roll them.
- Take one tortilla and spoon about 2-3 tablespoons of the chicken mixture onto the center of the tortilla.
- Roll the tortilla tightly around the filling, folding in the sides as you go to create a sealed flauta. Repeat this process with the remaining tortillas and filling.
- In a large skillet, heat about 1/2 inch of vegetable oil over medium heat. You can test if the oil is ready by dropping a small piece of tortilla into the oil; if it sizzles, the oil is hot enough.
- Carefully place 2-4 flautas in the hot oil, depending on the size of your skillet. Fry them until they are golden brown and crispy, about 3-4 minutes on each side.
- Once cooked, transfer the flautas to a paper towel-lined plate to drain excess oil. Continue frying the remaining flautas in batches.
- Let the flautas cool slightly before serving or storing them for meal prep.
Why Choose Canned Chicken?
Canned chicken is a game-changer for meal prep. It’s already cooked and conveniently packaged, making it an ideal choice for quick meals. Plus, it has a long shelf life, so you can stock up without worrying about spoilage.
Using canned chicken in these flautas not only saves time but also allows you to create a nutritious meal in minutes. Packed with protein and flavor, these flautas can be enjoyed as a quick lunch, snack, or even dinner. You can customize the filling to your liking, adding beans, corn, or your favorite spices for added depth.
Meal Prep Tips for Flautas
When it comes to meal prepping, these flautas are incredibly versatile. Here are some helpful tips to ensure you have a week’s worth of delicious lunches ready to go.
1. Store Properly
Once your flautas are cooled, you can store them in an airtight container in the refrigerator for up to 5 days. If you want to keep them longer, consider freezing them. Place the flautas in a single layer on a baking sheet and freeze until solid, then transfer them to a freezer-safe bag. They can last for up to 3 months in the freezer.
2. Reheating
To reheat, you can use the oven, microwave, or air fryer. For the oven, preheat to 375°F, place the flautas on a baking sheet, and heat for about 15-20 minutes until warmed through. If using a microwave, heat in short intervals to avoid sogginess. The air fryer is a great option for restoring crispiness—just reheat at 350°F for about 5-7 minutes.
3. Pair with Fresh Sides
To make your lunches even healthier, pair the flautas with fresh sides. A simple salad or some cut-up veggies with hummus can complement the flautas nicely. You can also prepare dipping sauces like salsa or guacamole to enhance the flavor.
Frequently Asked Questions
1. Can I use corn tortillas instead of flour?
Yes, corn tortillas can be used for a gluten-free option. Just keep in mind that they may be more fragile, so handle them gently when rolling the flautas.
2. How can I make these flautas spicier?
Add chopped jalapeños, diced green chiles, or a sprinkle of cayenne pepper to the filling for an extra kick. You can also serve them with spicy salsa for added heat.
3. Can I bake these flautas instead of frying them?
Absolutely! For a healthier option, brush the flautas with a little oil and bake them at 400°F for about 20-25 minutes, turning halfway through, until they are crisp and golden.
4. What other fillings can I use?
Feel free to get creative with your fillings! You can add black beans, corn, spinach, or even different types of cheese. The possibilities are endless, so tailor them to your taste preferences.
Conclusion
These Easy Meal Prep Canned Chicken Flautas are a fantastic way to simplify your lunch routine without sacrificing flavor or nutrition. With just a few ingredients and minimal prep, you can create a delicious batch that will keep you satisfied throughout the week.
Whether you enjoy them as a standalone meal or pair them with fresh sides, these flautas are sure to become a staple in your meal prep repertoire. So, gather your ingredients and start whipping up these tasty flautas today!
