This delicious high protein breakfast burrito is packed with healthy ingredients and bursting with Mexican-inspired flavor. They combine scrambled eggs, black beans, and jalapeños with a crispy, golden cheese crust. They’re a savory breakfast worth sitting down for – but you can also make a batch to reheat on busy mornings.
Creating a high protein breakfast can be challenging, with one egg only providing 6 grams of protein. This recipe showcases that it’s all about what you can ADD to your breakfast instead of restrict.
The addition of black beans, Greek yogurt, shredded cheese and a low-carb tortilla in this recipe creates a nutritionally well-balanced meal with 28 grams of protein and 19 grams of fiber.
I love to meal prep a larger batch of these burritos and store them in the fridge or freezer for a quick and easy breakfast in the morning. The shredded cheese is cooked until crispy and crunchy – so if you love a good cheese crust, this recipe is for you!
Why I Love These Filling Burritos
- Well-balanced, macro-friendly breakfast. This burrito is lower in carbs, and packed with protein and fiber to keep you full all morning long!
- Simple, high protein meal prep. This recipe makes 6 servings and stores well in the fridge or freezer.
- Easily customizable with Mexican-inspired flavors. A little bit spicy from the jalapenos, topped with Greek yogurt for additional protein and whatever additional toppings you want. Plus, the crispy cheese crust adds some crunch for the perfect bite!
Benefits of a Breakfast High in Protein and Fiber
Dietary fiber and protein help to increase feelings of fullness after we eat a meal, reducing appetite and potentially leading to less overall caloric intake.
Several clinical studies have found that consuming more than the recommended daily allowance of protein can help to reduce body weight and decrease fat mass. It can even help prevent weight regain after weight loss.
Even further, both protein and fiber help to slow the absorption of blood glucose by delaying how quickly our food is broken down, resulting in lower blood sugar levels and decreased blood sugar spikes.
Fiber promotes bowel regularity, plays a role in our immune function, and has been shown to decrease inflammation. It can also act as a prebiotic – which is the food for the “good” bacteria. Additionally, there’s new evidence that a higher protein diet may also impact the composition of our gut microbiome.
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How to Make These Breakfast Burritos
This recipe makes 6 filling and high protein breakfast burritos! Whether you eat this burrito by hand or on a plate with a fork with all of the toppings, it’s a super delicious start to the day.
Ingredients
- 10 large eggs.
- 1¼ cups black beans, rinsed and drained well.
- 4 tablespoons diced jalapeños, drained if canned. Can use green chilies but this does add more moisture – recommend draining them.
- 1½ cups shredded Mexican-blend cheese, divided.
- 1 red bell pepper, diced small.
- 6 low-carb Mission tortillas.
- 1 tsp chili powder.
- ½ tsp each smoked paprika, and salt.
- 1 teaspoon garlic powder.
- ¼ tsp black pepper.
- Oil or cooking spray.
Optional Toppings
- Plain non-fat Greek yogurt.
- Salsa.
- Avocado slices.
- Hot sauce.
- Black olives.
- Preheat the oven to 400°F. Lightly grease an 11 × 7-inch baking dish or sheet pan.
- Whisk the eggs with the seasonings. Lightly oil a large nonstick skillet and scramble the eggs with the beans, red bell pepper and jalapeños over medium-low heat until set, with no visible liquid remaining. Remove from heat, stir in 3/4 cups of cheese, and let the filling stop steaming before assembling.
- Lay the tortillas on a clean surface, then add an equal portion of the egg mixture to each tortilla.
- Fold in the sides and roll each tortilla tightly. Place seam-side down in the prepared baking dish or on a sheet pan.
- Sprinkle the remaining ¾ cup cheese over the burritos. Bake for 12–15 minutes, until heated through and the cheese is melted. For a golden, crispy top, broil for 1–2 minutes, watching closely.
- Serve with Greek yogurt, avocado, tomatoes, or your favorite toppings. If saving for later, store the toppings separately.
To Air Fry or Cook on Stove
- Layer the burritos in your air fryer and sprinkle the top of each one with cheese. Cook on 400 degrees F for 8-10 minutes.
- To make on the stove top, heat a pan on medium-high heat. Sprinkle a layer of cheese onto the pan and then layer the burritos. Flip after the cheese has crisped onto the burrito. Add more cheese to the bottom if you can!
Store leftovers individually wrapped in tinfoil for the freezer or in a storage container with (or without) toppings. Ensure the burritos have cooled before freezing. This recipe stays fresh for up to 4 days in the fridge and 3 months in the freezer. For best results when reheating, air fry for 5 minutes at 380 degrees F!
Tips for Success
- Cook the eggs slowly over medium or medium-low heat. Make sure to stir frequently, ensuring the eggs don’t stick to the bottom of the pan.
- You can add some spices like chili powder, cumin, or even taco seasoning for more Mexican-inspired flavors.
- If using fresh jalapenos, be sure to remove the seeds and ribs for a milder spice.
- Be mindful of the filling-to-tortilla ratio to prevent overfilling. Try your best to squeeze the filling inside of each tortilla without breaking it.
- If the tortillas seem soggy after baking, crisp them up in a pan or flip each one over and broil for 1-2 minutes.
- Serve Greek yogurt on the side when reheating to maintain the live, active cultures. Heating up the Greek yogurt will destroy that “good” bacteria. If you want a more handheld burrito, spoon a little Greek yogurt with each bite.
Frequently Asked Questions
How Do I Reheat the Breakfast Burritos?
These burritos can be microwaved for about 90 seconds, however, they will not maintain that crispy cheese crust. To maintain the crispy texture, air fry at 400 degrees F for 5-7 minutes. Or, bake in the oven at 225 degrees F for about 10 minutes or internal temperature of 165 degrees F.
Can I Pan Fry the Burritos Instead of Baking?
You could easily pan fry all of these burritos in a large pan on the stove or a Dutch oven. Just put a layer of shredded cheese down in the pan, and place each burrito over it for the crispy crust.
Can I Make These Burritos Ahead of Time?
Yes! Assemble the burritos and refrigerate in an airtight container or pan up to 24 hours prior to baking in the oven.
What is a Good Substitute If I Don’t Like Eggs?
Tofu would be an ideal, high protein substitute for this burrito if you prefer not to eat eggs.
How Can I Make This Gluten-Free and Dairy-Free?
Select a gluten-free, low-carb tortilla to make this gluten-free.
Find a dairy-free yet high protein Greek yogurt as well as a dairy-free shredded cheese to make it dairy-free as well!
Can I Make These in the Air Fryer?
When cooking in the air fryer, either omit the bottom layer of cheese or place a piece of parchment paper down in the fryer prior to placing the burritos down. Air fry at 400 degrees F for about 10 minutes – check them halfway.
High Protein Breakfast Burrito {Easy Meal Prep}
Ingredients
- 6 Mission Low-Carb 10- Inch Tortillas
- 10 large eggs
- 1 1/4 cups canned black beans, drained and rinsed
- 1 1/2 cups shredded Mexican-blend cheese, divided
- 4 tablespoons diced jalapenos, fresh or canned or sub with green chilies, drained
- Avocado spray or olive oil
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika and salt
- 1 red bell pepper, diced
- Greek yogurt
- Sliced avocado
- Diced tomatoes or pico de gallo add on top, not in burrito
- Sliced black olives
- Hot sauce
- Onion or bell peppers (optional) can be added into the egg scramble
Method
- Preheat the oven to 400°F. Lightly grease an 11 × 7-inch baking dish or sheet pan.
- Whisk the eggs with the chili powder, garlic powder, smoked paprika, salt, and pepper. Lightly oil a large nonstick skillet and heat over medium-low heat. Add the eggs, bell pepper, black beans, and jalapeños. Cook, stirring gently, until the eggs are set and no visible liquid remains.
- Remove from heat and stir in ¾ cups of shredded cheese. Let cool for about 5 minutes, until the filling is no longer steaming heavily.
- Warm the tortillas briefly until flexible. Start with a generous ½ cup filling in the center of each tortilla, leaving room around the edges. Fold the sides inward, then tuck the bottom over the filling and roll snugly. Use an additional tortilla if needed rather than overfilling.
- Place burritos seam-side down on a metal sheet pan or in a baking dish, leaving about 1 inch between them. Lightly brush or spray the tops with oil. Add ¾ cups of shredded cheese on top.
- Bake for approximately 15–20 minutes, until the tortillas are firm and the bottoms are golden, adding more time if needed.
- Serve with Greek yogurt, avocado, tomatoes, or your favorite toppings. If meal prepping for later, store the toppings separately.
- Lightly oil a large nonstick skillet and heat over medium heat. Sprinkle shredded cheese down and then the burritos seam-side down and cook for approximately 2–3 minutes per side, until golden and crisp. Work in batches without crowding the pan. Alternatively, spread burritos into an air fryer. Top with cheese. Air fry at 400 degrees F for about 8 minutes, checking around the 6-minute mark.
Notes
- Nutritional info calculated with 1/2 cup plain Greek yogurt divided amongst 6 burritos, with additional toppings.
- Store leftovers individually wrapped in tinfoil or in a storage container.
- Will stay fresh in the fridge for up to 4 days, or in the freezer for up to 3 months. For best results when reheating, air fry for 5 minutes at 380 degrees F!
- Pick it up and eat it OR put it on a plate and eat with a fork – making sure there is yogurt, avocado, tomatoes and jalapenos with each bite
Tried this recipe?
Let us know how it was!
So good! I added some corn kernels and taco seasoning, too.