This High-Protein Breakfast Burrito is my go-to morning meal when I want something filling, energizing, and ready to fuel a busy day. Packed with eggs, lean meat, beans, and melty cheese—all wrapped in a warm tortilla—it’s a satisfying, grab-and-go breakfast that keeps me full for hours.
Why You’ll Love This Recipe
I love this burrito because it checks all the boxes: it’s flavorful, high in protein, easy to customize, and great for meal prep. Whether I’m starting my day with a workout or just need something hearty to power through the morning, this burrito gives me everything I need. Plus, I can make a batch ahead of time and freeze them for busy mornings.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
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Large whole wheat or flour tortillas
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Eggs
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Egg whites (optional for extra protein and lower fat)
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Lean breakfast sausage, ground turkey
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Black beans or pinto beans, drained and rinsed
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Shredded cheddar or Monterey Jack cheese
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Bell peppers, diced
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Onion, diced
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Olive oil or cooking spray
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Salt and black pepper
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Salsa or hot sauce (optional, for serving)
Directions
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I heat a little olive oil in a skillet and cook the sausage (or protein of choice) until browned and fully cooked. I set it aside.
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In the same pan, I sauté the onions and bell peppers until softened.
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I whisk the eggs (and egg whites, if using) in a bowl, season with salt and pepper, and pour them into the skillet. I scramble them until just set.
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I stir in the cooked sausage, beans, and shredded cheese, mixing everything together until the cheese is melted.
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I warm the tortillas slightly to make them easier to fold, then spoon the mixture evenly into the center of each.
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I roll up each tortilla into a burrito, folding in the sides first, then rolling tightly from the bottom.
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I serve them hot, or wrap them in foil to take on the go. If I’m prepping ahead, I freeze them for later.
Servings and timing
This recipe makes 4 burritos.
Total time: About 25–30 minutes
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Prep time: 10 minutes
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Cook time: 15–20 minutes
Variations
I sometimes add spinach, avocado, or cooked sweet potatoes for extra nutrients. For a spicier version, I stir in jalapeños or a few dashes of hot sauce. If I want to cut back on carbs, I use low-carb tortillas or wrap the filling in a lettuce leaf. I’ve also used cottage cheese or Greek yogurt in place of some cheese to bump up the protein.
storage/reheating
I wrap cooled burritos in foil or parchment and store them in the fridge for up to 4 days, or freeze them for up to 2 months. To reheat, I microwave for 1–2 minutes (longer if frozen), or warm them in the oven at 375°F (190°C) for 15–20 minutes until heated through.
FAQs
Can I make these vegetarian?
Yes. I skip the meat and double up on beans, eggs, or add tofu for a protein boost. Sautéed mushrooms also add a nice savory flavor.
What’s the best tortilla to use?
I usually use whole wheat tortillas for more fiber, but regular flour tortillas work great too. Low-carb or gluten-free options also hold up well.
How can I keep them from getting soggy?
I let the filling cool slightly before wrapping, and I avoid overfilling them with wet ingredients like salsa. I add salsa separately when serving.
Can I make a big batch and freeze them?
Absolutely. I make a big batch, let them cool, wrap each one tightly, and freeze them. They’re perfect for meal prep and reheat really well.
How much protein is in each burrito?
It depends on the exact ingredients, but each burrito usually has around 20–30 grams of protein when made with eggs, sausage, beans, and cheese.
Conclusion
This High-Protein Breakfast Burrito is one of my favorite ways to start the day strong. It’s easy, tasty, and keeps me satisfied for hours. Whether I’m eating it hot off the skillet or pulling one from the freezer on a busy morning, it’s a reliable and delicious breakfast I keep coming back to.
