Healthy Buffalo Chicken Taquitos: Easy Air Fryer & Oven Recipe (Gluten-Free & Diet-Friendly)
Get ready to fall in love with these incredibly delicious and healthy Buffalo Chicken Taquitos! Whether you’re searching for a quick weeknight dinner, a satisfying lunch, or the ultimate game day appetizer, these taquitos check all the boxes. They’re not only bursting with classic buffalo flavor but are also gluten-free, and perfectly align with popular eating plans like 21 Day Fix and Weight Watchers (WW). Best of all? You can whip them up effortlessly in your Air Fryer or oven for a crispy, flavorful bite every time.
Why You’ll Love These Healthy Buffalo Chicken Taquitos
Seriously, I could eat these Buffalo Chicken Taquitos all day, every day! They are so unbelievably good, I’ve even enjoyed them for breakfast. Beyond their irresistible flavor, what truly sets them apart is their incredible ease of preparation. We’re talking about a “stupid easy” recipe that delivers maximum flavor with minimal effort. Imagine serving a dish that tastes indulgent but is secretly packed with lean protein and wholesome ingredients.
This recipe is a game-changer for anyone looking for healthy versions of their favorite comfort foods. By using simple ingredient swaps and smart cooking methods, we transform a typically fried snack into a guilt-free pleasure. These taquitos are crispy on the outside, creamy and spicy on the inside, and satisfy those buffalo chicken cravings without derailing your health goals. Plus, they are incredibly versatile and customizable, making them a family favorite for any occasion.
How to Make Healthy Buffalo Chicken Taquitos
The journey to these fantastic taquitos begins with perfectly cooked chicken. One of the reasons this recipe is so straightforward is the flexibility in preparing your chicken. Similar to my Salsa Lime Chicken Taquitos recipe, I often turn to my Instant Pot for quickly cooking and shredding chicken breast. This method is a massive time-saver, especially if you meal prep your chicken in advance!
Preparing Your Chicken: Multiple Methods
- Instant Pot: My preferred method! Simply season your boneless chicken breast tenders with salt, pepper, and garlic powder. Add 1 cup of broth or water to your Instant Pot, place the chicken inside, and cook on high pressure for 15 minutes. Allow for a full natural release, then drain and easily shred the tender chicken.
- Oven: For oven-cooked chicken, season as above and bake at 350°F (175°C) for about 25-30 minutes, or until cooked through. Let it cool slightly before dicing or shredding.
- Stovetop: Place chicken breast in a pot, cover with broth or water, and bring to a boil. Reduce heat to a simmer and cook for 5 minutes. Remove from heat, cover, and let stand for 15-20 minutes until cooked. Drain well, then dice or shred.
- Slow Cooker: Season chicken and cook on low for 3-4 hours or high for 1.5-2 hours. Shred effortlessly.
- Rotisserie Chicken: The ultimate shortcut! Simply shred a store-bought rotisserie chicken for instant deliciousness.
Once your chicken is prepped, the rest of the recipe comes together even faster, making these taquitos a perfect choice for busy days!
Crafting the Creamy Buffalo Chicken Filling
Now for the heart of the taquitos: the irresistible buffalo chicken filling. In a medium-sized bowl, combine your shredded chicken with a blend of creamy and flavorful ingredients. We’re talking about creamy cottage cheese, tangy Greek yogurt, your favorite hot sauce (Franks RedHot is a classic!), sharp cheddar cheese, fresh green onions, and a touch of blue cheese. This combination creates a rich, spicy, and perfectly textured filling that’s reminiscent of the deliciousness found in my popular Buffalo Chicken Zucchini Boats!
The Great Blue Cheese Debate & Easy Substitutions
Ah, blue cheese! It’s often the ingredient that sparks the most discussion. While I adore its pungent, salty notes in buffalo chicken dishes, I completely understand that it’s not everyone’s cup of tea. I’ve previously delved into this “debate” in my Zucchini Boat post, so I’ll keep it simple here. If blue cheese isn’t your favorite, feel free to substitute it with more shredded cheddar, a mild goat cheese for a creamy tang, or even mozzarella for a milder, melty experience. The goal is a delicious, creamy filling, so choose what you love!
Is There a Sub for Cottage Cheese? (Hint: You Won’t Taste It!)
Let’s address another common question: cottage cheese. Many people are hesitant about this ingredient due to its texture, but I promise you, you absolutely will NOT taste the cottage cheese in these taquitos. Its purpose is to create an incredibly creamy Buffalo Chicken mixture without needing cream cheese, which can add unnecessary fat and calories. This smart trick is something I learned from my friend Stephanie from The Foodie and The Fix, especially from her brilliant makeover Spinach and Artichoke Dip! It adds protein and creaminess without altering the flavor, making these taquitos wonderfully healthy and satisfying.
Assembling Your Taquitos: Rolling Perfection
Once your irresistible filling is ready, it’s time to roll! This step is easier than you think, especially with a few simple tricks. Place a generous spoonful (2-3 tablespoons) of the creamy Buffalo Chicken mixture onto a warmed tortilla, then gently roll it up into a tight taquito shape. I highly recommend securing each taquito with a toothpick to prevent it from unrolling during cooking. This ensures they maintain their perfect form and crisp up beautifully.
Should I use Flour or Corn Tortillas for Buffalo Chicken Taquitos?
I personally opt for gluten-free corn tortillas for these taquitos. Not only are they naturally gluten-free, but they’re also a fantastic choice for those following specific eating plans. For instance, on the 21 Day Fix, you can enjoy TWO corn tortillas for the equivalent of one yellow container. If you find Mission Extra Thin Corn Tortillas, you might even be able to enjoy three! However, if you prefer the pliability and flavor of flour tortillas, you can absolutely use them instead. Just be aware that the nutritional values will change slightly.
How to Warm Corn Tortillas Before Wrapping Taquitos
Working with corn tortillas can sometimes be a bit tricky if you’re not used to them. They can be prone to cracking if not properly warmed. But don’t let this deter you – mastering this step is literally the hardest part of the recipe, and it’s quite simple! The key is to get them hot and pliable. If your tortillas are crumbling, they aren’t warm enough!
Microwave Method: Wrap 2-4 corn tortillas in a damp paper towel. Microwave for 30-60 seconds, or until they are soft and flexible. If they’re still cracking, try re-wrapping and heating them for a bit longer, perhaps with a slightly wetter paper towel.
Oven Method: Lightly spray your corn tortillas with olive oil spray. Place them on a baking sheet and warm them in a 400°F (200°C) oven for a few minutes until they become soft and pliable. This method is particularly convenient if you plan to bake your taquitos in the oven anyway, as your oven will already be at temperature.
Pro Tip: Always work with warm tortillas! As they cool, they tend to lose their flexibility and become brittle again. Keep them covered or wrapped while you’re rolling the others to maintain their warmth and prevent cracking.
Can I Make These Buffalo Chicken Taquitos in My Air Fryer? Can They Be Made in an Oven?
Yes, absolutely! Since these are *Healthy* Buffalo Chicken Taquitos, we’re skipping the deep fryer. You have two excellent options to get them perfectly crispy: your Air Fryer or your conventional oven. Both methods yield fantastic results, delivering that desirable crunch without excess oil. Detailed directions for both cooking methods are provided in the recipe card below, ensuring you can choose the option that best suits your kitchen and preferences. If you have a Mealthy CrispLid, that works wonderfully too!
Air Fryer Method:
The Air Fryer is a fantastic tool for achieving super crispy taquitos with very little oil. Preheat your Air Fryer to 390°F (400°F for Mealthy Crisp Lid). Lightly spray the taquitos with olive oil spray and sprinkle with a pinch of salt. Cook them in batches of 2-4 at a time for a few minutes until they are golden brown and perfectly crisp. This usually takes about 3-6 minutes, depending on your Air Fryer model. Keep an eye on them to prevent burning!
Oven Baking Method:
If you don’t have an Air Fryer or prefer using your oven, these taquitos bake up beautifully. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper, arrange your rolled taquitos in a single layer, spray them with olive oil spray, and sprinkle with salt. Bake for 12-14 minutes, or until they are golden and crispy.
Can I Freeze These Healthy Buffalo Chicken Taquitos?
Yes, these taquitos are fantastic for meal prepping and freezing! You have a couple of options: you can freeze the Buffalo Chicken mixture alone, or you can assemble the taquitos and freeze them for a super quick meal or snack whenever you need it. To freeze assembled taquitos, simply lay them flat on a baking pan and place them in the freezer until solid. Once frozen, transfer them to a freezer-safe bag or container. When you’re ready to enjoy them, thaw them slightly and then crisp them up in your Air Fryer or oven. They’ll taste just as delicious as freshly made!
What Should I Serve with These Air Fryer Buffalo Chicken Taquitos?
These taquitos are delicious on their own, but they truly shine when paired with the right accompaniments. I highly recommend making a quick, homemade blue cheese dip. It perfectly complements the spicy buffalo flavor and also doubles as a fantastic dip for crisp carrots and celery sticks, or even as a flavorful dressing for a side salad. Ranch dressing is another popular choice if blue cheese isn’t your preference.
Have Leftover Filling? This Makes an Amazing Salad Topper!
Don’t let any leftover Buffalo Chicken filling go to waste! It’s incredibly versatile. My favorite way to use it up is as a protein-packed and flavorful salad topper. Just scoop it onto a bed of mixed greens with some chopped tomatoes, cucumbers, and a drizzle of your favorite dressing for a quick and healthy meal.
Looking for More Buffalo Chicken Recipes? Check Out These Favorites:
- Instant Pot Buffalo Chicken Chili
- Buffalo Chicken Pizza
- Buffalo Chicken Pasta | The Foodie and The Fix
- Buffalo Chicken Lettuce Wraps | Carrie Elle
And click here for more Air Fryer or Mealthy Crisp Lid Recipes!
Healthy Buffalo Chicken Taquitos
Pin Recipe
Ingredients
- Salt, pepper, garlic powder for seasoning
- 1 lb boneless chicken breast tenders
- 2/3 cup 2% greek yogurt
- 1/2 cup small curd cottage cheese
- 1/3 cup shredded cheddar
- 1/3 cup blue cheese
- ⅓-1/2 cup hot sauce I use Franks, plus more for drizzling
- 1/2 tablespoon chopped green onion optional
- 12 corn tortillas or sub flour for easier rolling
- Carrots and celery sticks
Dressing:
- ⅓ cup crumbled blue cheese
- 2/3 cup 2% Greek yogurt
- 1 tablespoon mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon white wine vinegar
- 1/8 teaspoon garlic powder
Instructions
Prep chicken first, if raw
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Sprinkle chicken with salt, pepper, and garlic powder.
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In your Instant Pot – add 1 cup of broth or water and your raw chicken breast. Cook for 15 minutes and do a full natural release. Drain well and shred.
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In your oven- cook chicken breast on 350 for 30 minutes. Let cool and dice.
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On your stovetop – cover chicken with broth or water and bring to a boil. Reduce heat to a simmer and cook for 5 minutes. Then remove from heat and cover for 20 minutes before dicing or shedding and drain well.
For the Taquitos
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In a medium sized bowl, measure out cottage cheese using a slotted spoon to drain some of the liquid out. I usually just tap the spoon slightly on the side of the container to remove what I can. Add Greek yogurt, cheddar, blue cheese, green onion, and hot sauce. Stir. Next add in cooked chicken. Taste and adjust hot sauce as needed and sprinkle with salt, pepper, or garlic powder if desired.
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Heat tortillas in a 400 degree oven for a few minutes. Spray them with olive oil spray and heat on a baking sheet until soft and pliable. Alternately, you can wrap 2-4 at a time in wet paper towels and warm in the microwave for 60 seconds.
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Working one by one, place 2-3 tablespoons of chicken on the top edge of the tortilla. Gently roll tortilla into a taquito shape, using a toothpick to hold them together. TIP: do this while your tortillas are still very warm! As the tortillas cool, they will break apart again!
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Spray basket of your airfryer or mealthy crisp lid so shells don’t stick or cover with parchment.
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Spray shells with olive oil spray and sprinkle with salt. Air fry in batches of 2-4 at a time on 390 (400 for Mealthy Crisp Lid) for a few minutes or until your taquito is crisp.
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Repeat steps with remaining corn tortillas.
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To make the Taquitos in the oven, just follow the instructions above, but instead of Air Frying, line a baking sheet with parchment paper and bake your Taquitos for 12-14 minutes at 400 degrees.
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Mix dressing ingredients, if desired, and serve 1/8 cup with taquitos! Or drizzle with extra hot sauce before serving. Enjoy with carrots and celery or a side salad!
Video
Notes
WW: 5 points (per 2 taquitos) [Calculated using reduced fat cottage cheese, blue cheese, and cheddar cheeses]; Dressing – 1 point (per serving)
Nutrition