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 Mexican-inspired flavor. 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.
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.
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 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.
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How to Make These Breakfast Burritos
This recipe makes 5 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
- Mission Low-Carb 10- Inch Tortillas (5): These tortillas are high-quality, yet lower in calories and carbs. They hold up well when filling the burrito.
- Eggs (10): I used 10 large eggs, so that’s about 2 eggs per burrito.
- Black Beans (1 1/4 cups): What is a burrito without beans? Plus, they’re a good source of fiber! If you don’t want to measure them out, just use an entire 14.5 ounce can.
- Shredded Mexican-Blend Cheese (1 1/2 cups).
- Diced Jalapenos (about 4 tablespoons).
- Plain, Non-Fat Greek Yogurt: The perfect dupe for sour cream, while increasing the protein content of this recipe. Greek yogurt also contains live, active cultures to enhance gut microbiota.
- Avocado Spray or Olive Oil.
- Garlic Powder, Salt and Pepper – to taste.
- Toppings: sliced avocado, tomatoes, black olives or pico de gallo, jalapenos.
- Preheat the oven to 400 degrees F.
- 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.
- Transfer the egg scramble to a bowl to cool before assembling the burritos.
- Spray a 11 x 7 rectangular pan with cooking spray. Any size pan will work, just ensure that the burritos are packed in tightly to hold them together while baking.
- Lay tortillas flat on a clean surface. Spread a layer of shredded cheese on first and then place 1/5th of the egg mixture in the middle. Try to divide the scrambled egg mixture into 5 servings. Fold the sides of the tortilla in, and roll. Then carefully place the burrito, seam side down, into the pan. Optional: you can spread bottom of the pan with shredded cheese so there is a cheese crust underneath each burrito, too.
- 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 shredded 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.
- Top with sliced avocado, chopped tomatoes, and Greek yogurt – and customize however you like! Hold it in your hand and eat it, or use a fork to dig into all the toppings.
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
- 5 Mission Low-Carb 10- Inch Tortillas
- 10 large eggs
- 1 1/4 cups black beans, drained and rinsed
or use 14.5 ounce can - 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 add on top, not in burrito
- Sliced black olives
- Hot sauce
- Onion or bell peppers (optional) can be added into the egg scramble
Instructions
- Preheat the oven to 400 degrees F.
- 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.
- Transfer the egg scramble to a bowl to cool before assembling the burritos.
- Spray a 11 x 7 rectangular pan with cooking spray. Any size pan will work, just ensure that the burritos are packed in tightly to hold them together while baking.
- Lay tortillas flat on a clean surface. Spread a layer of shredded cheese on first and then place 1/5th of the egg mixture in the middle. Try to divide the scrambled egg mixture into 5 servings. Fold the sides of the tortilla in, and roll. Then carefully place the burrito, seam side down, into the pan. Optional: you can spread bottom of the pan with shredded cheese so there is a cheese crust underneath each burrito, too.
- 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 shredded cheese and black olives.
- Cook for 12-15 minutes, until the burritos are firm and the cheese is crispy (but not burnt). Can also broil for 1-2 minutes on high to really get a crispy, sturdy burrito!
- Top with Greek yogurt, sliced avocado, and diced tomatoes. Enjoy!
- For Air-Fryer and Stove-Top: 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!
Notes
- Store leftovers individually wrapped in tinfoil or in a storage container with the toppings. Ensure the tortilla has cooled down before freezing! 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 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!
| 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.