Delish High Protein Breakfast Burritos

I made these Delish High Protein Breakfast Burritos because my mornings needed more protein and fewer tragic “I forgot to feed myself” stories. Think fluffy eggs, sizzling turkey sausage, black beans, and melty cheese all cuddled in a warm tortilla—plus a scoop of Greek yogurt or cottage cheese, because we’re pretending we’re adults who care about macros. They’re hearty, freezer-friendly, and extremely good at shutting up a growling stomach before a meeting where I nod like I understand spreadsheets.

Last weekend, my husband decided to “help” by preheating a skillet to the surface of the sun and then walked away to locate his sock soulmate. Meanwhile, the eggs seized, the smoke alarm performed its one-woman show, and the kids used tortillas as frisbees. Did I still wrap those slightly crispy eggs with a smile and call it “toasty”? Absolutely. Did I also overfill them so they popped like a burrito piñata? Obviously. Learn from me. Or don’t. Either way, you’ll still get breakfast.

Time-Saving Hacks

– Use pre-cooked chicken sausage and those frozen bell peppers. Are they as good as fresh? Debatable. Are they fast? Yes, chef.
– Microwave the tortilla with a damp paper towel for 15 seconds to make it soft and obedient. Like me after coffee.
– Scramble eggs low and slow in a nonstick pan you “rinsed” with a paper towel. We’re not proud. We’re efficient.
– Build an assembly line: tortilla, protein, veg, cheese, roll. Wear your most dramatic apron.
– Wrap finished burritos in foil and toss into a 400°F oven for 8 minutes to seal the deal. Or air-fry at 370°F for 5. Crispy edges = culinary flex.

Serving Ideas

– Salsa, hot sauce, and a fistful of cilantro if you’re feeling fancy and/or avoiding emails.
– Avocado slices, because healthy fat cancels cheese. That’s science I made up.
– Coffee the size of your head; or orange juice if you like pretending this is a brunch spot.
– Serve with wine if the kids drove you nuts. Kidding. Mostly.
– Honestly, eat it over the sink. The sink never judges.

What to Serve It With

– Crispy hash browns (store-bought—no one’s hand-shredding potatoes at dawn).
– A quick fruit cup: pineapple, mango, berries. Yes, pineapple is fabulous with spicy salsa.
– Simple side salad if you’re the kind of person who enjoys greens before noon. Couldn’t be me.
– Yogurt parfait for extra protein if you’re chasing a gym-hero moment.

✔Tips & Mistakes

– Warm the tortillas or they’ll crack and file for divorce.
– Don’t overfill. I do it every time. It’s a burrito, not a suitcase.
– Drain beans and sauté veggies dry to avoid soggy, sad wraps.
– Let scrambled eggs cool a couple minutes before rolling—steam = sog city.
– Tuck the ends in tight, roll away from you, seam-side down. Foil or parchment keeps them in line.
– Cheese on the inside edges = edible glue. You’re welcome.

✔Storage Tips

Store it in the fridge… if there’s any left. Cold midnight leftovers? Sometimes better than fresh.
– Fridge: Wrap individually in foil or parchment, then into a bag. 4 days easy.
– Freezer: Wrap, then bag, then label like a responsible adult. Up to 2 months.
– Reheat: Microwave 60–90 seconds from fridge; from frozen, 3–4 minutes, flipping halfway. Air fryer 350°F for 8–10 minutes from frozen if you like it crisp.

✔Variations and Substitutions

– Protein swap: turkey sausage, chorizo, bacon, or tofu scramble. Leftover rotisserie chicken? Shred it, you genius.
– Veg: peppers, onions, spinach, roasted sweet potato, zucchini—whatever looks alive in the crisper.
– Cheese: cheddar, pepper jack, cotija. Dairy-free? Go with your favorite melty alt-cheese.
– Tortillas: flour for classic, gluten-free wraps for my sensitive souls, or low-carb if that’s your vibe.
– Flavor upgrades: chipotle mayo, jalapeños, or a swipe of refried beans. Pineapple salsa seriously slaps with spicy eggs, and I won’t apologize.
– Fusion moment: a whisper of sesame oil to sauté the veggies and a splash of tamari if you’re going for that savory umami twist. Deconstructed? Throw it all in a bowl and call it a “burrito situation.”

Delish High Protein Breakfast Burritos

Hearty, high-protein breakfast burritos loaded with lean turkey sausage, egg whites, black beans, veggies, and melty cheese. Meal-prep friendly and perfect for busy mornings.

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Prep Time: 20 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 40 minutes minutes

Servings: 8

Calories: 120kcal

Ingredients

 

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Main Ingredients

• ▢ 8 count large high-protein flour tortillas (10-inch) use your favorite high-fiber, high-protein brand
• ▢ 6 count large eggs
• ▢ 1.5 cup liquid egg whites
• ▢ 12 oz lean turkey breakfast sausage casings removed and crumbled
• ▢ 1 cup black beans drained and rinsed
• ▢ 1 cup red bell pepper, diced
• ▢ 0.5 cup yellow onion, diced
• ▢ 2 cup baby spinach, chopped
• ▢ 1 cup shredded reduced-fat Mexican blend cheese
• ▢ 0.5 cup plain nonfat Greek yogurt for creamy eggs
• ▢ 0.5 cup salsa plus more for serving
• ▢ 1 tbsp olive oil
• ▢ 1 tsp chili powder
• ▢ 1 tsp ground cumin
• ▢ 0.5 tsp garlic powder
• ▢ 0.75 tsp kosher salt to taste
• ▢ 0.5 tsp black pepper to taste
• ▢ 0.25 cup fresh cilantro, chopped optional

Instructions

Preparation Steps

• Warm a large skillet over medium heat and add olive oil. Add turkey sausage and cook, breaking it up with a spatula, until browned and cooked through, about 5 to 6 minutes. Transfer to a plate.
• In the same skillet, add onion and bell pepper. Sauté until softened, 3 to 4 minutes. Stir in spinach and cook until wilted, about 1 minute.
• In a bowl, whisk eggs, egg whites, chili powder, cumin, garlic powder, salt, and black pepper. Pour into the skillet with the veggies and scramble gently until just set, 3 to 4 minutes.
• Return cooked sausage to the skillet, add black beans, and fold in Greek yogurt and 0.25 cup salsa. Stir to combine and heat through, then remove from heat.
• Warm tortillas in a dry skillet or microwave until pliable. Divide the egg mixture evenly among tortillas and top each with shredded cheese.
• Fold in the sides and roll tightly into burritos. Place seam side down. For a toasty finish, sear each burrito seam side down in a hot dry skillet for 30 to 60 seconds per side.
• Serve with remaining salsa and cilantro. For meal prep, let burritos cool, wrap individually in foil or freezer-safe wrap, and refrigerate up to 4 days or freeze up to 2 months.

Notes

To reheat from frozen: unwrap, microwave on high 2 to 3 minutes, flipping halfway, or bake at 375°F for 20 to 25 minutes wrapped in foil. Swap turkey sausage for chicken sausage or extra black beans for a vegetarian option.