Description
Hearty high-protein breakfast burritos deliver a morning meal packed with flavor and nutrition. Scrambled eggs, black beans, and spicy chorizo wrap together in warm tortillas, promising a delicious start to your day that keeps hunger at bay.
Ingredients
Scale
Protein Sources:
- ½ pound (226 grams) lean turkey sausage (or chicken sausage)
- 4 large eggs
- ¼ cup egg whites
- ½ cup black beans, drained and rinsed
- ½ cup shredded cheddar or Monterey Jack cheese
Seasonings and Flavor Enhancers:
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika (optional)
- 1 teaspoon olive oil
- ¼ cup Greek yogurt (or sour cream)
- ½ cup salsa (for serving)
Wrap and Garnish:
- 4 whole wheat or high-protein tortillas
- ¼ avocado, sliced (optional)
- Fresh cilantro, chopped (optional)
Instructions
- Preheat a large skillet over medium heat and drizzle with olive oil to create a non-stick cooking surface.
- Crumble turkey sausage into the skillet, cooking and breaking apart the meat until it’s completely browned and cooked through, approximately 5-7 minutes.
- Whisk eggs, egg whites, and seasonings (salt, pepper, garlic powder, and smoked paprika) in a separate mixing bowl until thoroughly combined and slightly frothy.
- Create a space in the skillet by pushing the cooked sausage to one side and pour the egg mixture directly into the cleared area.
- Gently scramble the eggs, stirring continuously to ensure even cooking and prevent sticking, until they are soft and fully set, about 3-4 minutes.
- Incorporate black beans into the egg and sausage mixture, stirring to distribute evenly, then remove the skillet from heat.
- Soften tortillas by warming them briefly in a dry skillet or microwave to enhance pliability and prevent cracking during rolling.
- Spread a layer of Greek yogurt across each tortilla, creating a creamy base for the filling.
- Distribute the warm egg, sausage, and bean mixture evenly among the tortillas, leaving space at the edges for folding.
- Sprinkle shredded cheese over the filling, then optionally add fresh avocado slices and chopped cilantro for extra flavor and nutrition.
- Carefully roll each tortilla, tucking in the sides to create a secure wrap that prevents filling from spilling out.
- Serve immediately with salsa for a fresh kick, or wrap individually in foil for convenient meal preparation and storage.
Notes
- Swap turkey sausage with plant-based crumbles for a vegetarian version that maintains high protein content.
- Prep burritos in advance by wrapping tightly in foil and storing in the refrigerator for up to 4 days, ensuring quick grab-and-go breakfasts.
- Use whole wheat or low-carb tortillas to customize macronutrient profile and accommodate different dietary needs.
- Toast burritos in a skillet after rolling for a crispy exterior that adds extra texture and enhances flavor complexity.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast, Snacks
- Method: Sautéing
- Cuisine: Mexican
Nutrition
- Serving Size: 4
- Calories: 450
- Sugar: 2 g
- Sodium: 800 mg
- Fat: 20 g
- Saturated Fat: 8 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 6 g
- Protein: 30 g
- Cholesterol: 220 mg