High protein breakfast burrito

Introduction

Looking for a delicious and filling breakfast that packs a powerful protein punch? This high-protein breakfast burrito is the perfect way to start your day! It’s loaded with nutritious ingredients, brimming with flavor, and customizable to suit your dietary preferences. Whether you’re fueling up for a busy morning, post-workout recovery, or simply craving a hearty breakfast, this burrito will hit the spot.

In this article, you’ll find everything you need to create a mouthwatering high-protein breakfast burrito from scratch. Let’s dive into what makes this dish so irresistible!

Why You’ll Love This High-Protein Breakfast Burrito

There are plenty of reasons why this recipe will become your new breakfast go-to:

• Protein-Packed: This burrito is loaded with high-quality proteins like eggs, black beans, and your choice of lean meats or plant-based alternatives, helping you stay full and energized for hours.
• Quick and Easy: With simple ingredients and easy prep, you can whip this burrito up in under 20 minutes.
• Customizable: Whether you prefer a vegetarian option, a gluten-free tortilla, or extra veggies, this recipe can be tailored to your preferences.
• Meal-Prep Friendly: Make these burritos ahead of time, wrap them in foil, and enjoy a grab-and-go breakfast all week long. Check out these Breakfast Nachos for another quick breakfast idea!
• Crowd-Pleaser: These burritos are sure to impress family or guests during breakfast or brunch.

Key Ingredients

Let’s break down the ingredients and how they contribute to the magic of this burrito:

1. Whole-Wheat Tortilla

• Purpose: Acts as the base for holding all the delicious fillings.
• Benefits: Whole-wheat tortillas add fiber and a nutty flavor.
• Substitution Options: Use gluten-free tortillas or low-carb wraps for a specific dietary preference.

2. Eggs (or Egg Whites)

• Purpose: Provides a protein-rich filling and a fluffy texture.
• Benefits: Eggs are high in protein, essential vitamins, and healthy fats. For more egg-based breakfast options, try this Deviled Eggs Recipe.
• Substitution Options: For a vegan alternative, opt for scrambled tofu or chickpea flour “eggs.”

3. Lean Protein (Chicken, Turkey, or Plant-Based Crumbles)

• Purpose: Adds a hearty, savory element to the burrito.
• Benefits: Increases protein content while keeping the burrito filling.
• Substitution Options: Replace with grilled chicken, turkey sausage, or plant-based options like seitan or tempeh.

4. Black Beans

• Purpose: Adds a creamy texture and extra protein.
• Benefits: Black beans are a great source of fiber and plant-based protein.
• Substitution Options: Swap for pinto beans, kidney beans, or chickpeas.

5. Vegetables (Bell Peppers, Spinach, and Tomatoes)

• Purpose: Adds crunch, flavor, and essential vitamins.
• Benefits: Fresh veggies boost nutrition and make the burrito more colorful.
• Substitution Options: Use your favorite veggies like zucchini, mushrooms, or kale.

6. Shredded Cheese (Optional)

• Purpose: Adds creaminess and enhances flavor.
• Benefits: Provides calcium and a little indulgence.
• Substitution Options: Opt for dairy-free cheese or nutritional yeast for a vegan twist.

7. Avocado or Guacamole

• Purpose: Adds creaminess and healthy fats.
• Benefits: Avocado is loaded with heart-healthy monounsaturated fats and fiber.
• Substitution Options: Skip it or use hummus for a different creamy element.

8. Salsa or Hot Sauce

• Purpose: Elevates the flavor with a tangy, spicy kick.
• Benefits: Adds minimal calories but a lot of flavor.
• Substitution Options: Use pico de gallo, sriracha, or even Greek yogurt mixed with spices.

Serving Time, Cooking Time, and Nutritional Info

• Preparation Time: 10 minutes
• Cooking Time: 10 minutes
• Total Time: 20 minutes
• Calories per Serving: Approx. 350–450 calories (varies based on ingredients and portions)

Ingredients List

Here’s what you’ll need to make 2 servings of this high-protein breakfast burrito:

• 2 large whole-wheat tortillas
• 4 large eggs (or 8 egg whites)
• ½ cup cooked black beans
• ½ cup diced bell peppers (red, green, or yellow)
• ½ cup fresh spinach
• ¼ cup diced tomatoes
• ½ cup shredded lean chicken or turkey (or plant-based alternative)
• ¼ cup shredded cheese (optional)
• ½ avocado, sliced (or ¼ cup guacamole)
• 2 tbsp salsa or hot sauce
• 1 tsp olive oil
• Pinch of salt and pepper
• Optional: Fresh cilantro or green onions for garnish

Step-by-Step Instructions

Prepare the Ingredients

• Wash and Chop: Thoroughly wash your vegetables under cold running water to remove any dirt or residue. Dice the bell peppers into small cubes and chop the spinach into smaller pieces if needed. Dice the tomatoes into small chunks for easier assembly.
• Drain and Rinse Black Beans: Use a strainer to drain and rinse the canned black beans. This removes excess sodium and improves their flavor. If you’re using dried black beans, cook them in advance according to the package instructions.
• Whisk the Eggs: Crack the eggs into a mixing bowl and season with a pinch of salt and pepper. Whisk vigorously to incorporate air into the eggs, which results in fluffier scrambled eggs. If you’re using egg whites, separate the yolks and use about 8 egg whites for this recipe.

Cook the Vegetables

• Heat 1 teaspoon of olive oil (or your preferred cooking oil) in a nonstick skillet over medium heat. Once the oil is hot, add the diced bell peppers. Sauté them for 2–3 minutes until they start to soften.
• Add the fresh spinach to the skillet and stir gently. Spinach wilts quickly, so cook it for only about 1–2 minutes. Remove the vegetables from the skillet and set them aside on a plate.
• Pro Tip: If you like extra flavor, add a pinch of garlic powder or smoked paprika to the veggies while they’re cooking.

Scramble the Eggs

• In the same skillet (no need to clean it), lower the heat slightly to medium-low and pour in the whisked eggs. Use a silicone spatula to stir the eggs constantly, scraping the bottom and sides of the skillet to prevent sticking.
• Cook the eggs slowly for soft, creamy results, which should take 4–5 minutes. If you prefer firmer scrambled eggs, cook for a minute longer.
• Pro Tip: For even fluffier eggs, add a splash of milk or water to the eggs before whisking.

Warm the Tortillas

• Heat each tortilla in a dry skillet over medium heat for about 20–30 seconds on each side. This softens the tortilla, making it easier to fold and roll without cracking.
• Alternatively, microwave the tortillas for 10–15 seconds, covering them with a damp paper towel to retain moisture.

Assemble the Burrito

• Lay one tortilla flat on a clean work surface or a large plate. Start layering the ingredients in the center of the tortilla, leaving about 2 inches of space at the edges to make rolling easier.
• Add the cooked scrambled eggs first, followed by the black beans, sautéed vegetables, shredded chicken or turkey, and any optional toppings like shredded cheese or avocado slices. Drizzle with salsa or hot sauce for extra flavor.
• Pro Tip: Don’t overfill the burrito; use approximately 1/3 cup of each filling to ensure the tortilla can wrap properly.

Fold and Roll the Burrito

• Fold the sides of the tortilla inward to enclose the filling, then tightly roll it up from the bottom edge to the top.
• If you’re new to rolling burritos, follow these tips:
  • Keep the filling compact in the center to avoid spillage.
  • Press the filling gently but firmly while rolling to ensure it stays in place.
  • Warm tortillas are easier to work with, as they’re more pliable.
• Serve immediately for the best taste, or wrap the burrito tightly in aluminum foil for on-the-go convenience.

Variations

• Vegetarian Option: Skip the meat and add extra beans or scrambled tofu.
• Vegan Version: Use tofu scramble, vegan cheese, and a plant-based tortilla.
• Low-Carb Burrito: Swap the tortilla for a large collard green leaf or low-carb wrap.
• Spicy Kick: Add jalapeños, cayenne pepper, or spicy sriracha mayo.
• Extra Protein Boost: Add quinoa, cottage cheese, or a sprinkling of hemp seeds. For a cheesy twist, try these Cheesy Garlic Chicken Wraps.

Serving Suggestions

Pair your high-protein breakfast burrito with these complementary sides:

• A side of fresh fruit or a fruit smoothie.
• Greek yogurt topped with granola for added crunch.
• A cup of black coffee or herbal tea to complete the meal.

Tips for the Best High-Protein Breakfast Burrito

• Prep in Advance: Dice veggies, cook proteins, and whisk eggs the night before to save time.
• Don’t Overfill: Avoid overloading the tortilla, as it may tear while rolling.
• Perfect the Wrap: Warm tortillas make folding easier and prevent cracking.
• Add Texture: Include crunchy elements like shredded lettuce or crispy roasted chickpeas for a fun twist.
• Storage Tips: Wrap leftovers in foil and store in the fridge for up to 3 days or freeze for up to 1 month. Reheat in a skillet or microwave.

Benefits of This High-Protein Breakfast Burrito

• Keeps You Full: Packed with fiber, protein, and healthy fats, this burrito keeps hunger at bay for hours.
• Meal-Prep Friendly: Perfect for busy mornings, you can make a batch ahead of time.
• Versatile and Delicious: Works for all dietary preferences with easy substitutions.
• Balanced Nutrition: Combines protein, carbs, and healthy fats in one convenient package.

Is a Breakfast Burrito a Good Source of Protein?

Yes, a breakfast burrito can be a great source of protein, depending on the ingredients used. Protein-packed breakfast burritos typically include eggs, lean meats, beans, and cheese, which all contribute to a high protein content.

Protein-Rich Ingredients for Breakfast Burritos:

• Eggs: A single large egg contains around 6 grams of protein.
• Lean meats: Chicken, turkey, or lean beef can add significant protein. For example:
  • 3 ounces of chicken: ~26 grams of protein
  • 3 ounces of turkey sausage: ~16 grams of protein
• Beans: Black beans or pinto beans provide plant-based protein (1 cup = ~15 grams of protein).
• Cheese: Adds about 6-7 grams of protein per ounce.
• Greek yogurt or avocado: Can be used as toppings for additional nutrients without compromising protein content.

A breakfast burrito made with these ingredients can offer anywhere from 20 to 30 grams of protein, making it an excellent choice for starting your day with a satiating and nutrient-rich meal.

What is the Highest Protein Breakfast?

The highest protein breakfasts typically combine multiple protein sources, including both animal-based and plant-based options. Here are a few ideas for a high-protein breakfast:

High-Protein Breakfast Ideas:

1. Egg and Meat Scramble:
   • 3 large eggs: ~18 grams of protein
   • 3 ounces of chicken or turkey sausage: ~16 grams of protein
   • Total: ~34 grams of protein
2. Protein Smoothie:
   • 1 scoop of whey protein powder: ~25 grams of protein
   • 1 cup of milk: ~8 grams of protein
   • 1 tablespoon of peanut butter: ~4 grams of protein
   • Total: ~37 grams of protein
3. Breakfast Burrito (see above):
   • Eggs, black beans, and cheese can provide 20-30 grams of protein.
4. Greek Yogurt Bowl:
   • 1 cup of Greek yogurt: ~20 grams of protein
   • Add nuts and seeds: ~6-8 grams of protein
   • Total: ~26-28 grams of protein

For an extremely high-protein breakfast, consider combining multiple options, such as a smoothie alongside a small egg-based dish.

Are Protein Burritos Healthy?

Protein burritos can absolutely be healthy, but it depends on the ingredients and preparation method.

Tips for Making a Healthy Protein Burrito:

1. Choose Whole-Grain Tortillas:
   • Whole-grain tortillas are higher in fiber and nutrients compared to refined white tortillas.
2. Include Lean Protein Sources:
   • Opt for eggs, chicken, turkey, tofu, or black beans for high-protein, low-fat options.
3. Limit High-Calorie Additions:
   • Use cheese sparingly and avoid sour cream or high-fat sauces. Instead, try salsa, Greek yogurt, or avocado for healthier flavor.
4. Add Vegetables:
   • Bell peppers, spinach, onions, or tomatoes add vitamins, minerals, and fiber to your burrito.

Potential Drawbacks to Watch For:

• Portion size: Overstuffed burritos can lead to excessive calorie intake.
• Excess sodium: Prepackaged tortillas or processed meats may contain high amounts of salt.

By focusing on wholesome, nutrient-dense ingredients, protein burritos can fit into a balanced diet and support your nutritional goals.

Are Mexican Breakfast Burritos Healthy?

Mexican breakfast burritos can be healthy if prepared with nutritious ingredients and mindful portion sizes. These burritos are typically filled with a combination of eggs, beans, cheese, and vegetables, making them a good source of protein, fiber, and essential nutrients.

Ways to Make Mexican Breakfast Burritos Healthier:

• Use Black Beans or Pinto Beans: These add fiber and plant-based protein, which can support digestion and keep you full longer.
• Limit Cheese and Sour Cream: Replace these with salsa or guacamole for a healthier fat profile.
• Add Vegetables: Include peppers, onions, spinach, or tomatoes for added vitamins and minerals.
• Avoid Fried Fillings: Skip fried chorizo or refried beans made with lard; choose grilled or baked protein options instead.

When prepared thoughtfully, Mexican breakfast burritos can be a balanced and satisfying meal for breakfast or brunch.

Conclusion

This high-protein breakfast burrito is more than just a meal it’s a satisfying and nutritious way to fuel your day. Its versatility, ease of preparation, and irresistible flavor make it a must-try for breakfast enthusiasts and meal-preppers alike.

For more protein-packed breakfast inspiration, consider these Banana Protein Pancakes. So, grab your ingredients and start wrapping up a breakfast that’s as delicious as it is nutritious! Don’t forget to share your creations on social media or in the comments below. Enjoy your protein-packed morning boost!