Lately, I am all about making myself a filling, satisfying breakfast! That’s where this delicious high protein breakfast burrito comes in – packed with healthy ingredients and bursting with flavor.
Creating a high protein breakfast can be challenging, with one egg only providing 6 grams of protein. However, the addition of black beans, Greek yogurt, shredded cheese and a low-carb tortilla in this recipe creates a nutritionally well-balanced meal with 25 grams of protein and 11 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!
Reasons to Make These Protein-Packed Burritos
- Well-balanced, macro-friendly breakfast: This burrito is low in carbs, and packed with protein and fiber to keep you full all morning long!
- Simple, high protein meal prep: This recipe makes 5 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.
Ingredients
High Protein Breakfast Burrito Instructions
Preheat the oven to 400 degrees F.
Make the Scrambled Eggs
Crack eggs into a mixing bowl and whisk until well-combined. Season with salt, pepper and garlic powder.
Heat a pan on the stove on medium heat. Spray with avocado spray or drizzle with olive oil.
Pour egg mixture into a pan along with jalapenos and black beans. Use a spatula to stir the eggs around the pan. Continue to stir frequently, breaking up the eggs as you stir – until the eggs are set.
Add about 1/2 cup of cheese to the egg mixture, and stir to combine. Turn off the heat and prepare to fill the burritos.
Assemble the Burritos
Spray a 11 x 7 rectangular pan with cooking spray. Spread bottom of the pan with shredded cheese so there is a cheese crust underneath each burrito.
Any size pan will work, just ensure that the burritos are packed in tightly to hold them together while baking.
Try to divide the scrambled egg mixture into 5 servings. Lay tortillas flat on a clean surface, and place 1/5th of the egg mixture in the middle. Fold the sides of the tortilla in, and roll. Then carefully place the burrito, seam side down, into the pan.
Repeat with the remaining tortillas – packing them tightly together so they hold in place. It’s ok if some of the filling comes out – the burritos will hold together once cooked.
Once the burritos are assembled, top with more cheese and black olives.
Cook for 12-15 minutes, until the burritos are firm and the cheesy is crispy. You could also broil for 1-2 minutes. Decrease the cooking time if you prefer a less crunchy burrito.
Add Your Toppings
Top with sliced avocado, chopped tomatoes, and Greek yogurt – and customize however you like!
Store leftovers individually wrapped in tinfoil for the freezer, or in a storage container topped with toppings. This recipe stays fresh (without the toppings) 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 400 degrees F!
Related Posts:
— High Fiber Breakfast Ideas
— 30+ Breakfasts with 30 Grams of Protein
— Savory Quinoa Breakfast Bake
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 removed 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.
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
- 5 low-carb whole wheat Mission tortillas
- 10 large eggs
- 1 1/4 cups black beans, drained and rinsed
- 1 1/2 cups shredded Mexican-blend cheese
- 4 tablespoons diced jalapenos, fresh or canned
- Avocado spray or olive oil
- Garlic powder, salt and pepper to taste
Toppings or Add-Ins
- Greek yogurt
- Sliced avocado
- Diced tomatoes or pico de gallo
- Sliced black olives
- Hot sauce
- Onion or bell peppers (optional)
Instructions
- Preheat the oven to 400 degrees F.
Make the Scrambled Eggs
- Crack eggs into a mixing bowl and whisk until well-combined. Season with salt, pepper and garlic powder.
- Heat a pan on the stove on medium heat and spray with avocado spray or olive oil. Pour egg mixture into a pan along with jalapenos and black beans. Use a spatula to stir the eggs around the pan. Continue to stir frequently until the eggs are set.
- Add about 1/2 cup of shredded cheese to the egg mixture, and combine. Turn off the heat and set aside.
Assemble the Burritos
- Spray an 11 x 7 rectangular pan with cooking spray or olive oil (or any pan that will fit 5 burritos). Spread bottom of the pan with shredded cheese so there is a cheese crust underneath each burrito.
- Try to divide the scrambled egg mixture into 5 servings. Lay a tortilla flat, and place 1/5th of the egg mixture in the middle. Fold the sides of the tortilla in, and roll. Then carefully place the burrito, seam side down, into the pan.
- Repeat with remaining tortillas – packing them tightly together in the pan so they hold in place. It's ok if some of the filling comes out – the burritos will hold together once cooked.
- Once the burritos are assembled in the pan, top with more cheese and black olives. Cook for 12-15 minutes, until the burritos are firm and the cheese is crispy (but not burnt).
Add the Toppings
- Top with Greek yogurt, sliced avocado, and diced tomatoes. Enjoy!
Notes
- Store leftovers individually wrapped in tinfoil or in a storage container with the toppings. Serve Greek yogurt on the side to maintain the live, active cultures and prevent sogginess of the burrito.
- 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 5-7 minutes at 400 degrees F!
| Nutrition Facts | |
|---|---|
| Servings: 5 | |
| Amount per serving | |
| Calories | 336 |
| % Daily Value* | |
| Total Fat 16.7g | 21% |
| Saturated Fat 7.5g | 37% |
| Cholesterol 33mg | 11% |
| Sodium 627mg | 27% |
| Total Carbohydrate 20.4g | 7% |
| Dietary Fiber 11.1g | 40% |
| Total Sugars 1.8g | |
| Protein 25.5g | |
| Vitamin D 4mcg | 18% |
| Calcium 261mg | 20% |
| Iron 1mg | 6% |
| Potassium 403mg | 9% |
So good! I added some corn kernels and taco seasoning, too.