This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.
Pack your mornings full of protein and flavor with this High-Protein Breakfast Burrito recipe. These burritos are made with eggs, turkey sausage, veggies and are ready in just 20 minutes! Perfect to make ahead for a flavorful and nutritionally balanced breakfast wrap.
The key to healthy breakfast wraps is combining protein, fiber, and healthy fats. This balanced nutrition helps keep you full for longer and helps you feel energized. Breakfast burritos are extremely versatile because you can swap out the filling ingredients or experiment with different salsas to change the flavor.
These high-protein, low-calorie breakfast burritos are the perfect meal prep food, so you can heat up breakfast quickly and get your day started with a satisfied belly.
If you like breakfast wrap and sandwich recipes, you will love my Protein Breakfast Sandwich and Protein Breakfast Quesadillas!
Why You’ll Love This Recipe
- Less Than 10 Ingredients: Nothing beats a simple breakfast recipe. These high-protein breakfast burritos only require 10 simple ingredients.
- Packed with Protein: These breakfast burritos have both eggs and egg whites, which increases the amount of protein and keeps the burritos low in calories. The lean turkey sausage also increases the amount of protein.
- Perfect for Busy Mornings: Meal prep these burritos and store them in the freezer for a quick breakfast that will keep you full through a busy morning.
- Low Calorie: This protein breakfast is under 400 calories and high in protein with some fiber which makes it a balanced meal that is more filling as well as satisfying.
Table of Contents
- Why You’ll Love This Recipe
- Ingredients
- Variations & Dietary Modifications
- How to Make a High-Protein Breakfast Burrito
- Expert Tips
- How to Meal Prep Breakfast Burritos
- Serving Suggestions
- High-Protein Breakfast Burrito Recipe FAQs
- More Delicious Protein-Packed Breakfast Ideas
- High-Protein Breakfast Burrito Recipe
Ingredients
- Eggs: Fluffy scrambled eggs and egg whites add loads of protein and make these burritos taste like breakfast.
- Ground Turkey Sausage: Use your favorite lean ground breakfast sausage, like turkey sausage or chicken sausage.
- Veggies: We are adding fresh cherry tomatoes, mushrooms, and spinach.
- Green Onion: Thinly sliced green onions add a mild onion flavor without overwhelming the other ingredients in the wraps.
- Monterey Jack Cheese: A low-moisture Monterey Jack cheese gives these burritos the perfect melty, cheesy flavor. You can also use cheddar cheese, Colby Jack, or Pepper Jack cheese.
- Tortillas: Use high-fiber tortillas for extra fiber in your burritos. You can also use gluten-free tortillas if you need them to be gluten-free.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Add More Veggies: Switch out the veggies in your burritos to change the flavor. You can add black beans, peppers, potatoes, or zucchini. A delicious, creamy Mexican street corn salad tastes delicious inside your burritos, too.
- Use Different Toppings: Experiment with your burrito toppings so you don’t get bored with your breakfast. Try dipping them in sour cream, salsa, hot sauce, or guacamole. You could also use pico de gallo, fresh cilantro, or Greek yogurt.
- Make Them Dairy-Free: Make your protein breakfast burrito dairy-free by using a dairy-free or plant-based cheese. Just be sure to use something that melts evenly.
How to Make a High-Protein Breakfast Burrito
A low-calorie, high-protein breakfast burrito is the perfect quick and easy meal for busy weekday mornings. Make a large batch and keep them in the fridge or freeze them for later. They take less than 30 minutes to whip up on the stove.
- Step 1: Whisk Eggs Together. Whisk the eggs and egg whites together with salt and pepper.
- Step 2: Saute the Sausage and Veggies. Add the ground turkey sausage, tomatoes, and mushrooms to a large nonstick pan. Break up the meat with a spatula and brown it over medium heat. Once the sausage is cooked, add the spinach to the skillet and saute it until it wilts. Transfer the sausage and veggies to a bowl and set them aside.
- Step 3: Combine Everything and Add Cheese. Spray the same nonstick pan with cooking spray and cook your scrambled eggs. Let them cook without stirring until they start to set around the edges and bubble. Then stir the eggs to break them up. Add the meat and veggies back to the pan. Stir in your green onions and cheese, and reduce the heat to low.
- Step 4: Fill and Wrap Tortillas. Fill each tortilla with a scoop of the egg, sausage, and veggie mixture. Fold the tortilla into a burrito.
- Step 5: Toast the Burritos. Once the burritos are all folded, place each one seam side down in the skillet to toast. Let them toast for about 3-4 minutes on each side before serving them.
Expert Tips
- Use Warm Tortillas: Be sure to warm the tortillas under a damp paper towel for about 30 seconds in the microwave to make them more pliable and to prevent tearing.
- Slightly Undercook the Eggs: Aim for softly scrambled eggs before adding the sausage mixture to the pan. The eggs will continue cooking after you combine all the ingredients and when you toast the burritos. This prevents the eggs from overcooking and turning dry.
- Don’t Overfill the Burritos: Be sure you don’t overstuff the burritos, or they won’t close properly, and you won’t be able to toast the outside without them falling apart.
How to Meal Prep Breakfast Burritos
- Cook the filling completely. Prepare the eggs, turkey sausage, and vegetables as directed, making sure to cook off any excess moisture from the tomatoes, mushrooms, and spinach so the burritos don’t turn soggy.
- Let the filling cool slightly. This step is key. If the filling is too hot, it creates steam inside the tortilla, which can make it soft and soggy over time.
- Assemble the burritos. Divide the filling evenly between the tortillas. Fold in the sides first, then roll tightly into a burrito shape.
- Toast to seal. Place each burrito seam-side down in a pan and toast for a few minutes on each side. This helps seal the burrito and gives it structure for storage and reheating.
- Wrap for storage. Wrap each burrito individually in foil or parchment paper to keep them fresh and easy to grab.
- Store properly. Keep burritos in the refrigerator for up to 3–4 days, or place them in a freezer-safe bag and freeze for up to 2–3 months.
- Reheat for best texture. Reheat refrigerated burritos in a skillet, air fryer, or microwave. For frozen burritos, microwave first to thaw, then finish in a skillet or air fryer to crisp the outside.
Serving Suggestions
A healthy breakfast burrito is filling, nourishing, and will leave you feeling energized, plus who doesn’t love a burrito? The combination of eggs, turkey sausage, and veggies in these burritos tastes delicious, especially when dunked in a fresh salsa. Turn a beloved weekend brunch staple into a nutritious meal you can enjoy on-the-go any day of the week.
- Dunk your low-calorie breakfast burrito into this creamy Greek yogurt salsa dip if you want a little extra spice and some creaminess.
- If you miss refried beans in your burrito, even for breakfast, I recommend spreading some pinto bean dip in your tortilla before adding the egg and sausage filling. It tastes even better!
- Sometimes a savory breakfast can leave you craving something a little sweet. Pair your burrito with a fruity, tropical pineapple smoothie to satisfy your sweet tooth.
High-Protein Breakfast Burrito Recipe FAQs
Your breakfast burritos turn soggy because moisture from the veggies (and sometimes eggs) gets trapped inside the tortilla. As they sit, that steam softens the wrap and makes everything wet. To prevent it, cook the vegetables until the moisture cooks off and drain any excess liquid before assembling. Let the fillings cool slightly, then wrap and lightly toast the burrito to help keep it from getting soggy.
Breakfast burritos usually fall apart when they’re overfilled or not wrapped tightly enough. To prevent this, use a moderate amount of filling, tuck in the sides first, then roll the burrito snugly. Placing the burrito seam-side down in a hot pan to toast helps seal it and keeps everything intact.
Yes, breakfast burritos with scrambled eggs freeze well. For the best texture, slightly undercook the eggs when preparing the filling so they don’t become rubbery when reheated. Wrap each burrito tightly and store in the freezer for up to 2–3 months.
Keep leftover or extra burritos in an airtight container in the refrigerator for 3-4 days, or wrap each burrito in foil or plastic wrap and freeze it for up to 3 months. The best way to reheat breakfast burritos is to combine methods for the best texture. Microwave first to warm the inside, then finish in a skillet or air fryer to crisp the outside. If reheating only in the microwave, wrap the burrito in a damp paper towel and heat in short intervals to keep it from drying out.
More Delicious Protein-Packed Breakfast Ideas
Breakfast
Cottage Cheese Protein Pancakes
Breakfast
Healthy Berry Protein Baked Oats
Breakfast
Healthy Greek Yogurt Bagels
Breakfast
High Protein Veggie Egg Bake
If you tried this High-Protein Breakfast Burrito recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
High-Protein Breakfast Burrito Recipe
Ingredients
- 3 Eggs
- 3 Egg Whites
- Salt and Pepper
- 4 oz Ground Turkey sausage
- 10 Cherry Tomatoes, halved
- ⅓ cup Mushrooms, sliced
- 1 cup Baby Spinach, fresh
- 1 Green Onion, diced
- ½ cup Low Moisture Monterey Jack Cheese, shredded
- 2 High Fiber 6-Inch Tortillas
Instructions
- In a mixing bowl, whisk together the eggs, egg whites, salt and pepper.
- Heat a large nonstick pan over medium heat. Add the ground turkey sausage to the pan with the tomatoes, and mushrooms. Break up the meat with a spatula as it browns. Once the meat is browned, add the spinach to the pan and cooked until wilted. Transfer the meat mixture to a bowl and set aside.
- Spray the pan with cooking spray then add the eggs to the pan. Let them cook undisturbed until they being to set up and around the edges and bubble. Once almost cooked, stir the eggs to break them up a bit and add the meat mixture back to the pan along with the green onion and cheese. Stir once again then turn the heat down to low.
- Fill each tortilla with a scoop of the mixture then fold into a burrito. Add each tortilla to the pan with the seam side down to toast. Toast 3-4 minutes on all sides. Serve warm with salsa or hot sauce.
Notes
- You can warm your tortillas up before wrapping the burritos. Warm tortillas are more pliable and won’t rip and fall apart as you assemble your breakfast burritos.
- Stop cooking your eggs before they are fully done to avoid overcooking them. The eggs will continue to cook with the sausage mixture, and when you toast the burritos, so this avoids overcooking them.
- Don’t overfill your tortillas, or you won’t be able to wrap and close them.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Enjoy your favorite breakfast burrito in a better for you way that’s higher protein and lower calorie. Can also be meal prepped ahead of time for easy, warm and go breakfasts!