Description
Busy mornings don’t have to mean skipping breakfast. These high-protein breakfast burritos are a meal prep miracle: 30 grams of protein per burrito, loaded with scrambled eggs, lean turkey sausage, black beans, and a kick of salsa, all wrapped in a whole-grain tortilla. Freeze them, reheat them, and enjoy a restaurant-quality breakfast in minutes.
Ingredients
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6 large eggs
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1 cup cooked lean turkey sausage or ground turkey
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1 cup canned black beans, rinsed and drained
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½ cup salsa (any variety)
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4 whole-grain tortillas (8-inch)
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Optional: ½ cup shredded cheese (cheddar, pepper jack, or Mexican blend)
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Optional: diced bell peppers or onions
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Optional: avocado slices (add fresh after reheating)
Substitutions & Tips:
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Vegetarian: use plant-based crumbles or tempeh instead of sausage.
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Low-carb: swap tortillas for large lettuce leaves or low-carb wraps.
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Flavor variations: see “Mix It Up!” section below.
Instructions
1. Scramble the Eggs
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Whisk eggs with a pinch of salt and pepper.
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Heat a non-stick skillet over medium-low heat with a small amount of oil or butter.
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Cook gently, folding eggs from edges to center until soft and fluffy. Remove slightly undercooked, as they’ll reheat later.
2. Cook the Turkey Sausage
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In the same skillet, brown the turkey sausage.
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Add optional diced peppers or onions in the last 3–4 minutes.
3. Warm the Tortillas
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Heat tortillas directly over a low flame for a few seconds per side, or microwave wrapped in a damp paper towel for 20–30 seconds.
4. Assemble the Burritos
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Lay a warm tortilla flat.
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Layer cheese (if using) first, then eggs, sausage, black beans, and salsa.
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Keep salsa away from edges.
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Fold left and right sides inward, then roll from the bottom flap up, tucking in tightly.
5. Freezer Prep (Optional)
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Wrap burritos in parchment paper, then aluminum foil.
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Freeze up to 2 months.
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Microwave from frozen 2–3 minutes, flipping halfway. Optional: toast in a skillet for a crisp exterior.
Notes
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Avoid soggy burritos: Keep salsa centralized and beans well-drained.
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Egg whites: 1 cup liquid egg whites = substitute for eggs.
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Tortilla cracks: Always warm tortillas to make them pliable.
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Storage: Refrigerate for 3–4 days, or freeze for up to 2 months.
Nutrition
- Calories: 380 Cal
- Carbohydrates: 28g
- Protein: 30g