These delectable rolls of fried goodness are a Mexican cuisine staple. Found at your local Mexican restaurant or in the frozen section of your local grocery store, are these treats gluten-free?
Taquitos are not gluten-free. Most taquitos are made using enriched wheat flour that contains gluten. Taquito brands like Jose Ole, Market Pantry, and El Monterey are all not gluten-free. The best gluten-free and healthier alternative to taquitos include Cali’flour Foods Chicken Enchilada Bake, Realgood Foods Co. Chicken Enchilada, and Starlite Cuisine Plant Based Chick’n Taquitos.
Proceeding through this article, we will show why most taquito brand foods are not gluten-free. We will provide alternatives that are healthy and gluten-free, with undeniable flavor that has you coming back for more. Let’s dig in!
Contents
Are Taquitos Bad For You?
Yes, taquitos are not healthy. Not only are they fried in oil, but they’re high in calories (for only two small taquitos) and contain high levels of sodium, carbohydrates, and fat. Deep-fried taquitos, restaurant-style, can contain hundreds of unnecessary calories. This can make it unnecessarily easy to gain weight with all the extra calories, sodium, and fat.
For those with diets rich in sodium, there is an associated risk for developing high blood pressure, which can cause stroke or heart disease. Fried foods are notoriously high in calories and trans fats. There is an increased risk of heart disease, diabetes, and cancer, in reference to the consumption of trans fat. Obesity is another result.
All in all, taquitos are not good for you.
Nutritional Facts for Taquitos
El Monterey, Extra Crunchy Diablo Chicken Taquitos
El Monterey’s Extra Crunchy Diablo Chicken Taquitos may be America’s #1 flour taquito but they are not gluten-free. They are made with enriched wheat flour which, notably, contains gluten, resulting in this specific product not being gluten-free.
Ingredients for this flavor include:
- Water
- Enriched Wheat Flour: Enriched Wheat Flour (Enriched with Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)
- Cooked Chicken: Cooked Chicken (Chicken, Water, Modified Food Starch, Salt, Sodium Phosphate)
- Vegetable Oil: (Soybean, Canola and/or Corn Oil)
- Batter Seasoning: (Enriched Wheat Flour [Enriched with Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Yellow Corn Flour, Spices, Salt, Jalapeno Pepper, Leavening [Sodium Acid Pyrophosphate, Sodium Bicarbonate] Guar Guam, Oleoresin Paprika and Turmeric, Natural Flavor)
- Contains 2% or Less of:
- Green Chile Peppers (with Citric Acid), Tomatoes (with Juice, Citric Acid, Calcium Chloride)
- Modified Corn Starch
- Textured Soy Flour
- Natural Flavor
- Jalapeno Puree (Jalapeno Peppers, Salt, Acetic Acid, Water, Calcium Chloride)
- Salt
- Spices
- Tomato Paste (Tomatoes)
- Chili Paste (Chili Peppers, Dried Onion and Garlic, Yeast Extract, Salt, Spices Including Paprika, Beef Extract, Citric Acid, Oleoresin of Paprika)
- Chili Pepper
- Dough Conditioners (Yeast, Wheat Gluten, Sugar, Guar Gum, Modified Food Starch)
- CONTAINS MILK, SOY, AND WHEAT
Nutrition Facts (per 3 Taquitos):
- Calories- 220
- Total Fat- 10g
- Total Carbs- 27g
- Protein- 7g
Market Pantry, Chicken & Cheese Taquitos
Market Pantry’s Chicken & Cheese Taquitos, which can be found at Target, are not gluten-free. They are made with enriched wheat flour which, notably, contains gluten, resulting in this specific product not being gluten-free.
Ingredients for this flavor include:
- Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)
- Cooked White Chicken Meat (White Chicken Meat, Water, Modified Food Starch, Salt, Sodium Phosphate)
- Water
- Soybean Oil
- Tomatoes In Tomato Juice (Diced Tomatoes, Tomato Juice, Citric Acid, Calcium Chloride)
- Monterey Jack Cheese (Pasteurized Milk, Cheese Cultures, Salt, Enzymes)
- Onions
- Stone-Ground Corn Masa Flour (With Trace Of Lime)
- Contains Less Than 2% Of:
- Red Bell Peppers
- Corn
- Chopped Garlic In Oil (Garlic, Water, Soybean Oil, Phosphoric Acid [As An Acidifying Agent])
- Jalapeno Pepper (Jalapenos, Salt, Vinegar)
- Chipotle Puree (Water, Vinegar, Chipotle Jalapeno, Tomato Paste, Salt, Dried Red Chile, Spices, Onion Powder, Garlic Powder)
- Ancho Chili Base (Chili Peppers, Dried Onion And Garlic, Yeast Extract, Salt, Spices, Beef Extract, Citric Acid)
- Seasoning (Salt, Sugar, Natural Flavors, Spices, Dehydrated Garlic, Dehydrated Onion, Paprika, Corn Starch)
- Cilantro
- Textured Vegetable Protein (Soy Flour)
- Alpha Cellulose
- Modified Food Starch
- Calcium Carbonate
- Leavening (Sodium Bicarbonate, Corn Starch, Sodium Aluminum Sulfate, Calcium Sulfate, Monocalcium Phosphate)
- Guar Gum
- L-Cysteine Monohydrochloride
- Salt
- CONTAINS MILK, SOY, AND WHEAT
Nutrition Facts (per 91g):
- Calories- 230
- Total Fat- 11g
- Total Carbs- 25g
- Protein- 9g
Jose Ole, Beef Taquitos
These classic Beef Taquitos by Jose Ole are not gluten-free. They are made with enriched wheat flour which, notably, contains gluten, resulting in this specific product not being gluten-free.
Ingredients for this flavor include:
- Stone Ground Masa Flour (With Trace of Lime)
- Water
- Shredded Beef
- Ground Beef
- Onions
- Green Chile Peppers (Green Chiles, Citric Acid)
- Contains Less Than 2% of:
- Tomato Paste
- Jalapeno Peppers (Jalapenos, Vinegar, Salt)
- Seasoning (Salt, Spices, Garlic Powder, Natural Beef Flavor)
- Alpha Cellulose
- Modified Food Starch
- Calcium Carbonate
- Relicithinated Soy Flour (Soy Flour, Soybean Oil, Soy Lecithin)
- Textured Wheat Protein (Wheat Gluten, Wheat Starch, Tetrapotassium Pyrophosphate, Caramel Color, Natural Mixed Tocopherols)
- Salt
- Caramel Color
- Pre-fried In Vegetable Oil
- CONTAINS WHEAT AND SOY
Nutrition Facts (per 3 Taquitos, 85g):
- Calories- 230
- Total Fat- 12g
- Total Carbs- 26g
- Protein- 6g
Healthy Gluten-Free Alternatives to Taquitos
Cali’flour Foods, Chicken Enchilada Bake
This Chicken Enchilada Bake by Cali’flour Foods is not only gluten-free but it’s packed with protein (21 grams to be precise)! Containing drool-worthy layers of antibiotic-free chicken, Monterey Jack cheese, tomatillo sauce, and cauliflower-based tortillas, this Chicken Enchilada Bake is a must-have healthy, gluten-free alternative to taquitos.
Ingredients for this flavor include:
- Tomatillos (Tomatillos, Citric Acid)
- Cauliflower Crust (Cauliflower, Mozzarella [Whole Milk Enzymes, Cheese Cultures, Salt], Egg Whites)
- Water
- Fully Cooked Chicken White Meat Raised Without Added Antibiotics (White Chicken Meat, Water, Potato Starch, Salt)
- Cooked Black Beans
- Green Chiles
- Monterey Jack Cheese (Pasteurized Milk, Cheese Cultures, Salt, Enzymes)
- Onions
- Contains 2% of Less of:
- Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto)
- Arrowroot
- Extra Virgin Olive Oil
- Green Onions
- Jalapeno Peppers
- Spices
- Garlic
- Lime Juice Concentrate
- Dried Ancho chiles
- Sweet Smoked Paprika
- Grain-free
- Keto-friendly
- No Fillers
- Gluten-free
- Nut-free
- CONTAINS MILK AND EGGS
Nutrition Facts (per 1 Entree, 255g):
- Calories- 290
- Total Fat- 16g
- Total Carbs- 17g
- Protein- 21g
Realgood Foods Co., Chicken Enchilada
Low-carb and keto-friendly, these Chicken Enchiladas by Realgood Foods Co. are gluten-free and filled with 20 grams of protein per serving! Using antibiotic-free chicken and verse sauce made from scratch, these enchiladas are the healthy, gluten-free alternative you need.
Ingredients for this flavor include:
- Chicken Breast
- Chicken Tortilla (Chicken Breast, Parmesan Cheese [Pasteurized Part-Skim Milk, Cheese Cultures, Salt Enzymes], Less Than 2% Water, Salt, Sunflower Oil, Natural Flavor)
- Tomatillo Sauce (Tomatillo, Jalapeno, Onion, Salt, Cilantro, Xanthan Gum, Citric Acid, Garlic Powder, Soup Base [Salt, Chicken Fat, Sunflower Oil, Onion, Celery Seed, Spices])
- Monterey Jack Cheese (Pasteurized Milk, Salt, Cheese Cultures, Enzymes)
- Grain-free
- Gluten-free
- CONTAINS MILK
Nutrition Facts (per 2 Enchiladas, 133g):
- Calories- 190
- Total Fat- 9g
- Total Carbs- 4g
- Protein- 20g
Starlite Cuisine, Plant Based Chick’n Taquitos
These Plant-Based Chick’n Taquitos by Starlite Cuisine are not only gluten-free but vegan as well! Made using plant-based and non-GMO ingredients, these gluten-free and vegan taquitos are a great source of fiber and guilt-free deliciousness.
Ingredients for this flavor include:
- Corn Tortillas (Corn Flour, Water)
- Water
- Texturized Soy Flour
- Soy Protein
- Onion
- Mushroom
- Corn
- Chickpeas
- Celery Seed
- Garlic Powder
- Black Pepper
- Onion Powder
- Soy Flour
- Rice Starch
- Yeast Extract
- Natural Flavor
- Salt
- Expeller Pressed Canola Oil
- Gluten-free
- Vegan
- Dairy-free
- Non-GMO
- CONTAINS CORN AND SOY
Nutrition Facts (per 1 Taquito, 53g):
- Calories- 120
- Total Fat- 3.5g
- Total Carbs- 18g
- Protein- 4g
Starlite Cuisine, Plant-Based Beefy Style Taquitos
These Plant-Based Beefy Style Taquitos by Starlite Cuisine are not only gluten-free but vegan as well! Made using plant-based and non-GMO ingredients, these gluten-free and vegan taquitos are a great source of fiber and guilt-free deliciousness.
Ingredients for this flavor include:
- Corn Tortillas (Corn Flour, Water)
- Water
- Texturized Soy Flour
- Soy Protein
- Onion
- Mushroom
- Chili Powder
- Paprika
- Cumin
- Thyme
- Oregano
- Garlic Powder
- Soy Flour
- Rice Starch
- Yeast Extract
- Salt
- Expeller Pressed Canola Oil
- Vegan
- Gluten-free
- Dairy-free
- Non-GMO
- CONTAINS CORN AND SOY
Nutrition Facts (per 1 Taquito, 53g):
- Calories- 120
- Total Fat- 3.5g
- Total Carbs- 18g
- Protein- 4g
Related Questions
How to make Taquito enchiladas?
You’ll need three main ingredients to create your own batch of Taquito enchiladas–a 10 oz can of red enchilada sauce, El Monterey Taco Seasoned Beef & Cheese Taquitos in a seasoned batter, one cup shredded 3-cheese Mexican blend, and any garnishments of your choice (like olives, sour cream, lettuce, etc). Preheat your oven to 375°F, pour ⅓ of the enchilada sauce into a greased baking dish, arrange taquitos over enchilada sauce in a single layer, top taquitos with enchilada sauce—bake, covered for 25 minutes and use the last 5 minutes of baking to top the dish with cheese.
What is the difference between taquito vs flautas?
Flautas are usually longer than taquitos, as they are made from burrito-sized tortillas. Taquitos are made from taco-sized tortillas, making them smaller in size than flautas. If you ever go to a fancy Mexican restaurant and order flautas, you’ll note that the flautas are more narrow on one side, creating a funnel shape.
What is the history of taquitos?
Taquitos, or small tacos, have been referred to in the 1917 version of the Preliminary Glossary of New Mexico Spanish. There is some confusion on where the origination of taquitos came from, but there are two Southern California restaurants that have been found to be given credit for. Cielito Lindo, founded by Aurora Guerrerro in 1934, and in San Diego, what is now El Indio Mexican Restaurant, by tortilla factory owner Ralph Pesqueria.