I remember the first time I tried a high protein breakfast burrito. It was during a road trip across the Southwest, and we stopped at a small diner in New Mexico. The burrito was hearty, filled with scrambled eggs, black beans, lean turkey sausage, and a sprinkle of cheese, all wrapped in a warm whole wheat tortilla. It was love at first bite. Since then, I’ve been recreating and refining my own versions at home, experimenting with different ingredients to keep things exciting and nutritious.
Table of Contents
Understanding the High Protein Breakfast Burrito
Why Choose a High Protein Breakfast?
Starting your day with a high protein meal has numerous benefits. Protein helps in building and repairing tissues, supports muscle growth, and keeps you feeling full longer, reducing the temptation for mid-morning snacks. Incorporating a high protein breakfast burrito into your routine can aid in weight management and provide sustained energy.
Key Ingredients for Maximum Protein
To maximize the protein content in your breakfast burrito, consider including:
- Eggs: A single large egg contains about 6 grams of protein.
- Lean Meats: Turkey or chicken sausage adds flavor and approximately 13-15 grams of protein per serving.
- Beans: Black or pinto beans offer around 7-8 grams of protein per half-cup.
- Cheese: A quarter-cup of shredded cheese contributes about 7 grams of protein.
- Whole Wheat Tortilla: Provides additional protein and fiber.
Crafting Your High Protein Breakfast Burrito
Step-by-Step Recipe
Ingredients:
- 2 large eggs
- 1/4 cup black beans
- 1 turkey sausage link, cooked and sliced
- 1/4 cup shredded cheddar cheese
- 1 whole wheat tortilla
- 1/4 cup diced bell peppers
- 1/4 cup chopped spinach
- Salt and pepper to taste
Instructions:
- Prepare a skillet, sauté bell peppers and spinach until tender.
- Add beaten eggs to the skillet, cooking until scrambled.
- Warm the tortilla in a separate pan or microwave.
- Layer the eggs, cooked vegetables, black beans, turkey sausage, and cheese onto the tortilla.
- Season with salt and pepper.
- Roll the tortilla into a burrito, folding in the sides as you go.
- Optional: Grill the burrito in the skillet for a crispy exterior.
Customization Tips
- Vegetarian Option: Replace meat with tofu or additional beans.
- Spice It Up: Add jalapeños or hot sauce for extra heat.
- Low-Carb Version: Use a low-carb tortilla or lettuce wraps.
- “You can even upgrade to a full meal prep version see my High Protein Breakfast Burrito Meal Prep post for bulk prep guidance.
Nutritional Information and Meal Prep
Nutritional Breakdown
Here’s an approximate nutritional breakdown for the above recipe:
- Calories: 400
- Protein: 30g
- Carbohydrates: 35g
- Fat: 18g
- Fiber: 6g
Meal Prep and Storage
High protein breakfast burritos are excellent for meal prep. Prepare multiple burritos, wrap them individually in foil or parchment paper, and store them in the refrigerator for up to 4 days or freeze for up to 3 months. To reheat, microwave for 1-2 minutes or bake at 350°F for 10-15 minutes.
How to Serve and Present Your High Protein Breakfast Burrito
The final presentation of your high protein breakfast burrito can make all the difference especially if you’re meal-prepping for family or want something that feels as good as it tastes. After grilling the burrito to a golden crisp on the outside, slice it in half on a diagonal to show off the vibrant, protein-packed filling inside. Place your high protein breakfast burrito cut-side up on a warm plate to highlight its layers.
For a balanced plate, pair it with a few slices of fresh avocado, a spoonful of Greek yogurt or salsa, and a small handful of mixed greens or seasonal fruit. If you want to dress it up, sprinkle some chopped cilantro or a dash of smoked paprika over the top.
This not only boosts the visual appeal but also adds flavor and color to keep breakfast exciting. Whether you’re enjoying it at home or taking it on the go, this little bit of extra care makes your high protein breakfast burrito feel like something special.
For pairing ideas that complement this protein-packed burrito, check out my Sushi Burrito and Poke Bowl in Layton article great for side inspiration.
For more recipes Follow us in Facebook and Pinterest
Are breakfast burritos good for protein?
Yes, breakfast burritos are a solid source of protein especially when made with ingredients like eggs, lean meats (such as turkey sausage or grilled chicken), beans, and cheese. By using a whole wheat or high-protein tortilla, you can increase the total protein content even more, making it an ideal post-workout or fuel-heavy breakfast option.
How can I get 40g of protein for breakfast?
To hit 40g of protein in a single breakfast burrito, combine two eggs (12g), one large turkey sausage (13-15g), ½ cup of black beans (7-8g), and ¼ cup of shredded cheese (7g). You can also boost it further by adding egg whites, a high-protein tortilla, or a protein spread like cottage cheese or Greek yogurt on the side.
How to add more protein to a burrito?
You can easily increase the protein content in your burrito by doubling up on egg whites, using high-protein wraps, or adding grilled chicken, tofu, or extra beans. Cottage cheese, shredded cheese, and even quinoa can be great additions too. Another tip: swap sour cream for Greek yogurt for a protein boost.
How to make a high-protein breakfast wrap?
Start with a whole wheat or low-carb high-protein wrap. Add in scrambled eggs or egg whites, lean meats like turkey or ham, a scoop of beans, and shredded cheese. Add sautéed veggies for extra texture and nutrition. Roll it tightly and serve warm or toast it on a skillet for a crisp finish.
Conclusion
A high protein breakfast burrito isn’t just a tasty morning treat it’s a smart choice for anyone who wants to start the day with energy, satisfaction, and balanced nutrition. When made with wholesome ingredients like eggs, beans, and lean meats, this burrito packs the kind of fuel your body needs to power through busy mornings.
Whether you’re prepping meals for the week or need something quick before work, the high protein breakfast burrito can be your go-to. It’s flexible, freezer-friendly, and built for flavor and function.
Remember, it’s all about the right mix: quality protein sources, colorful vegetables, and a sturdy tortilla to hold it together. Play around with your favorite combos, try different seasonings, and you’ll soon have your own signature high protein breakfast burrito recipe. Skip the drive-thrwgrab your homemade version instead.to skip breakfast again.