Baked chicken taquitos that are gluten, egg, nut, and soy-free
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Healthy Baked Chicken Taquitos

Healthy baked chicken taquitos with spicy salsa is a surprisingly healthy, low-fat dinner entree, appetizer, or snack. Baked taquitos are lightly crisp on the outside and soft on the inside without adding extra grease from frying.

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When you have leftover chicken, beef, turkey, and even pulled pork, taquitos are a perfect quick and easy dinner solution. There are many different recipes for taquitos, but I prefer to keep mine simple using ingredients you probably already have in your kitchen.

Baked chicken taquitos that are gluten, egg, nut, and soy-free

To Make Healthy Baked Chicken Taquitos, You Will Need These Ingredients:

  • Shredded chicken
  • Refried beans
  • Mexican blend cheese ~ omit for dairy-free
  • Salsa ~ I used Fody No Garlic No Onion Medium Salsa
  • Taco seasoning ~ I used Fody Taco Seasoning; it’s perfect for adding a little spice
  • Olives ~ optional
  • Corn tortillas
  • Olive oil
  • Guacamole for dipping, more salsa, or light Ranch dressing ~ dairy-free if needed

For something a little different but amazing, try a barbecued pulled pork taquito, following the same method for chicken below. Use leftover pork from pulled pork sandwiches.

To Make Pulled Pork Barbecued Taquitos, You Will Need These Ingredients:

  • Shredded pulled pork ~ 3 cups
  • Barbecue sauce ~ I used Fody Foods Original BBQ Sauce
  • Cheddar Cheese ~ 1 1/2 cups
  • Corn tortillas ~ 8
  • Sliced olives ~ optional
  • Olive oil ~ 2 tbsp
  • Extra barbecue sauce for dipping or light Ranch ~ dairy-free if needed

I prefer to bake my taquitos in a conventional oven, but this is now you would use an air fryer instead:
To air-fry chicken taquitos, preheat the air fryer to 375.
Cook prepared taquitos on each side for 5-7 minutes. Lightly spray the taquitos with a cooking spray if desired.

Dipping baked taquitos is half the fun. Here are some popular dipping sauces we like to serve with ours:

    • Salsa
    • Light ranch dressing ~ dairy-free if needed
    • Guacamole
  • Sour cream ~ dairy-free if needed
  • Barbecue sauce ~ definitely for pulled pork taquitos
  • Queso
  • Jalapeno Dip ~ recipe below


Homemade Jalapeno Dip:
2 fresh jalapenos ~ no seeds
1 cup chopped cilantro ~ tops and stems
1 clove fresh garlic ~ 1 tsp FreFOD Garlic Replacer for Low FODMAP
1/2 tsp sea salt
1/4 tsp ground pepper
1/2 tsp cumin
3/4 cup sour cream ~ dairy-free if needed or light sour cream for low-fat
1/4 cup mayonnaise ~ dairy and/or egg-free if needed or light for low-fat
juice from one fresh lime or about 2 Tbsp
Add all ingredients to a food processor or blender and blend for about one minute or until smooth.
Refrigerate the jalapeno dip until you are ready to serve.

Check out these are the silicone liners I use in my kitchen when I’m not using parchment paper.

Baked chicken taquitos that are gluten, egg, nut, and soy-free


Healthy Baked Chicken Taquitos

A healthy version of crispy chicken taquitos.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Appetizer, Lunch, Main Course, Snack
Cuisine: Mexican
Keyword: dairy-free, egg-free, gluten-free, healthy fast food, nut-free, quick dinner recipe
Servings: 4 Servings
Calories: 478kcal
Author: Mary Krick


  • 2.5 cups Shredded cooked chicken ~ varies 2-3 cups
  • 1 cup Refried beans ~ varies 1-1/2 cups
  • 1 cup Shredded Mexican blend cheese ~ omit for dairy-free
  • 2 cups Salsa ~ I used Fody No Garlic No Onion Medium Salsa
  • 2 tsp Taco seasoning ~ I used Fody Taco Seasoning, it's perfect for adding a little spice
  • 8 Corn tortillas
  • 2 tbsp Olive oil
  • 8 ounces Guacamole for dipping ~ more salsa, or light Ranch dressing ~ dairy-free if needed
  • 1/2 cup sliced black olives ~ optional


  • Preheat oven to 400 degrees.
  • Prepare a baking sheet with parchment paper or a silicone liner.
  • Mix together shredded chicken, 1/2 cup to 3/4 cup salsa, and taco seasoning.
  • Lay tortillas out on a flat surface. You can heat each tortilla for a few seconds in the microwave to soften it, but I skip this step. I personally don't find enough advantage from it.
  • Spoon about 2 tbsps of chicken mixture lengthwise across the tortilla.
  • Add 1-2 tbsps of refried beans on top or next to chicken lengthwise.
  • Add 1 tbsp or less of salsa over chicken and beans. Sprinkle some cheese overall and a few slices of olives.
  • Carefully roll the tortilla up somewhat tightly and place the seam down on the baking sheet. Sometimes a little oil on the seam helps it stay closed. If you place the taquitos right next to each other side by side this helps too.
  • Continue until all the taquitos are filled. If you like you can lightly brush the taquitos with oil before baking. Omit the oil for less fat.
  • Bake taquitos for 15-20 minutes, checking at 15. They will become lightly browned.
  • Remove from oven and serve with guacamole, salsa, queso, or jalapeno dip.


**Nutritional counts are without dipping sauces.
Silicone liners for baking.


Serving: 2Taquitos | Calories: 478kcal | Carbohydrates: 39g | Protein: 36g | Fat: 20g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 83mg | Sodium: 1568mg | Potassium: 694mg | Fiber: 8g | Sugar: 7g | Vitamin A: 875IU | Vitamin C: 2mg | Calcium: 432mg | Iron: 3mg

healthy baked taquitos with leftover meat

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