For the longest time, my mornings were a frantic rush. I needed a breakfast that was not only quick but also genuinely filling enough to power me through busy workdays and workouts. After getting tired of bland options, I set out to create the ultimate meal-prep solution: the perfect High protein breakfast burrito. After some experimenting, I landed on this recipe that’s delicious, packed with nutrients, and easy to make in a big batch. It has completely transformed my morning routine for the better.
You are going to love this High protein breakfast burrito recipe. It’s designed to keep you full and satisfied for hours, ending those mid-morning hunger pangs. As the ultimate grab-and-go meal, you can make a week’s worth on a Sunday and have a wholesome breakfast ready in minutes. These burritos are also freezer-friendly, locking in all the flavor. This isn’t just another breakfast recipe it’s a simple strategy for making your mornings easier and healthier.
Ingredients
For the Protein-Packed Filling
- 1 pound turkey or chicken breakfast sausage
- 12 large eggs
- 3/4 cup cottage cheese
- 1 cup black beans, rinsed and drained
- 1 cup shredded cheddar cheese
Vegetables and Aromatics
- 1 tablespoon olive oil
- 1 1/2 cups frozen diced potatoes
- 1 bell pepper, chopped
- 1/2 onion, chopped
- 2 cups fresh spinach
- 1/2 teaspoon salt & pinch of pepper
For Assembling and Serving
- 8 burrito-sized tortillas
- Chopped cilantro, salsa, guacamole, or sour cream
How to Make the High protein breakfast burrito
Step 1: Cook Sausage and Sauté Vegetables
Heat olive oil in a large non-stick skillet over medium-high heat. Brown the sausage, breaking it apart. Then, add the bell pepper and onion, sautéing for 5-7 minutes until softened. Transfer this mixture to a large bowl.
Step 2: Cook Potatoes and Wilt Spinach
In the same skillet, cook the frozen potatoes for 8-10 minutes until golden brown. During the last minute, add the spinach and stir until it wilts. Add this to the bowl with the sausage mixture.
Step 3: Make the High-Protein Scrambled Eggs
In a separate bowl, whisk the eggs, cottage cheese, salt, and pepper. Pour the mixture into the empty skillet and cook over medium heat, stirring gently until the eggs are just set.
Step 4: Combine and Assemble
Add the sausage mixture, black beans, and cheddar cheese to the skillet with the eggs. Stir until the cheese melts. Lay a tortilla flat and spoon a portion of the filling into the center.
Step 5: Fold and Sear
Fold the sides of the tortilla in, then tightly roll it into a burrito. For a crispy finish, sear the burrito seam-side down in a dry skillet over medium heat for 1-2 minutes per side until golden brown.
My Best High protein breakfast burrito Tips
Avoid a Soggy Burrito
Moisture is the enemy of a good meal-prep burrito. Always let the filling cool for at least 15 minutes before assembling to prevent steam from making the tortilla soggy. Also, add wet condiments like salsa right before eating, not before freezing.
Master the Freezing Process
To freeze, let the burritos cool completely. Then, wrap each one tightly in plastic wrap, followed by a layer of aluminum foil. This double-wrap method prevents freezer burn and keeps them fresh for up to three months.
Variations of the High protein breakfast burrito
It’s easy to customize your High protein breakfast burrito. For a Southwest Veggie-Lover’s version, simply omit the meat, double the black beans, and add a cup of corn along with a teaspoon each of cumin and chili powder. If you prefer some heat, try a Spicy Chicken and Kale variation by using spicy chicken sausage, swapping spinach for kale, and adding a pinch of red pepper flakes to the eggs. Or, for a different flavor profile, make a Lean Turkey and Sweet Potato burrito by using ground turkey and adding a cup of roasted sweet potato cubes to the filling.
For more protein-packed breakfast inspiration, consider these Banana Protein Pancakes.
FAQs
How can I add more protein?
Use high-protein tortillas, add more egg whites, or increase the amount of lean meat or beans. Swapping cheddar for a higher-protein cheese like mozzarella also works well.
Is this recipe good for muscle building?
Absolutely. It’s packed with high-quality protein from eggs, lean sausage, and beans, providing the essential amino acids needed for muscle repair and growth, making it a great post-workout meal.
How do I store and reheat them?
Store individually wrapped burritos in a freezer-safe bag. To reheat, remove the wrapping, place the burrito on a plate, and microwave for 2-3 minutes, flipping halfway through. For a crispier texture, finish it in a hot skillet or air fryer.
Print
High-Protein Breakfast Burritos
- Total Time: 40 minutes
- Yield: 8 burritos 1x
Description
You are going to love these High-Protein Breakfast Burritos! Designed to keep you full and satisfied for hours, this recipe is the ultimate grab-and-go meal prep solution to transform your morning routine. Each burrito is packed with savory sausage, fluffy eggs, and melted cheese, all wrapped in a warm tortilla. They are incredibly easy to make in a big batch and are freezer-friendly, locking in all the fresh flavor for a wholesome breakfast that’s ready in minutes.
Ingredients
For the Protein-Packed Filling
1 pound turkey or chicken breakfast sausage
12 large eggs
3/4 cup cottage cheese
1 cup black beans, rinsed and drained
1 cup shredded cheddar cheese
Vegetables and Aromatics
1 tablespoon olive oil
11/2 cups frozen diced potatoes
1 bell pepper, chopped
1/2 onion, chopped
2 cups fresh spinach
1/2 teaspoon salt & pinch of pepper
For Assembling and Serving
8 burrito-sized tortillas
Optional for serving: Chopped cilantro, salsa, guacamole, or sour cream
Instructions
Cook Sausage and Sauté Vegetables
Heat olive oil in a large non-stick skillet over medium-high heat. Add the sausage and cook, breaking it apart with a spoon, until browned. Add the bell pepper and onion, and sauté for 5-7 minutes until softened. Transfer the sausage and vegetable mixture to a large bowl and set aside.
Cook Potatoes and Wilt Spinach
In the same skillet, add the frozen potatoes and cook for 8-10 minutes, stirring occasionally, until they are golden brown and cooked through. During the last minute of cooking, add the fresh spinach and stir until it just wilts. Add the potato and spinach mixture to the bowl with the sausage.
Make the High-Protein Scrambled Eggs
In a separate bowl, whisk together the eggs, cottage cheese, salt, and pepper until well combined. Pour the egg mixture into the now-empty skillet. Cook over medium heat, stirring gently with a spatula, until the eggs are fluffy and just set.
Combine and Assemble
Return the sausage and potato mixture to the skillet with the cooked eggs. Add the rinsed black beans and shredded cheddar cheese. Stir everything together gently until the cheese is melted and all ingredients are well combined.
Fold and Sear
Lay a tortilla on a flat surface and spoon about one-eighth of the filling into the center. Fold the short sides of the tortilla in, then tightly roll it to form a burrito. To get a crispy exterior, place the burrito seam-side down in a dry skillet over medium heat and sear for 1-2 minutes per side until golden brown. Repeat with the remaining tortillas and filling.
Notes
Avoid a Soggy Burrito:
To prevent the tortillas from becoming soggy, allow the filling to cool for at least 15 minutes before assembling. This lets the steam escape. Also, add wet condiments like salsa or sour cream just before eating, not before storing or freezing.
Master the Freezing Process:
For long-term storage, let the seared burritos cool completely. Wrap each burrito tightly in plastic wrap and then in a layer of aluminum foil. This double-wrap method prevents freezer burn. They can be stored in the freezer for up to 3 months.
Reheating Instructions:
To reheat from frozen, unwrap the burrito and microwave on a plate for 2-3 minutes, flipping halfway through. For a crispier texture, heat it in a hot, dry skillet, in an air fryer at 350°F (175°C) for a few minutes, or in a toaster oven until golden.
Customizable Variations:
Southwest Veggie: Omit the meat, double the black beans, and add 1 cup of corn. Season the filling with 1 teaspoon of cumin and chili powder.
Spicy Chicken: Use spicy chicken sausage, swap spinach for kale, and add a pinch of red pepper flakes to the eggs for extra heat.
Lean Turkey & Sweet Potato: Use ground turkey instead of sausage and add 1 cup of roasted sweet potato cubes to the filling.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Sautéing, Scrambling
- Cuisine: American, Tex-Mex
Nutrition
- Serving Size: 1 burrito
- Calories: 535
- Sugar: 4
- Sodium: 1080
- Fat: 26
- Saturated Fat: 10
- Unsaturated Fat: 14
- Carbohydrates: 48
- Fiber: 5
- Protein: 35
- Cholesterol: 315
Keywords: breakfast burrito, high protein breakfast, meal prep breakfast, freezer burritos, healthy breakfast, turkey sausage recipe, egg burrito
