Description
These High Protein Breakfast burritos pack 25+ grams of protein with eggs, black beans, vegetables, and cheese. Perfect for meal prep—freeze for 3 months and reheat in minutes for busy mornings!
Ingredients
**For the Egg Base:**
10 large eggs
1/4 cup whole milk (or plant-based milk)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
2 tablespoons butter or olive oil for cooking
**For the Filling:**
1 can (15 oz) black beans, rinsed and drained
1 cup diced bell peppers (red, green, or mix)
1 cup diced onions
1 cup fresh spinach, chopped
1 1/2 cups shredded cheese (cheddar, Monterey Jack)
1 cup cooked diced chicken breast (optional)
1 tablespoon olive oil for sautéing
**For Assembly:**
6 large (10-12 inch) flour tortillas
Salsa for serving
Greek yogurt or sour cream (optional)
Hot sauce (optional)
Fresh cilantro, chopped (optional)
**For Seasoning:**
1 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon smoked paprika
Instructions
1. Crack eggs into large bowl. Add milk, salt, pepper, and garlic powder. Whisk vigorously 1-2 minutes until frothy.
2. Rinse black beans in colander under cold water. Drain well and pat dry with paper towels.
3. Dice bell peppers and onions into uniform 1/4-inch pieces. Chop spinach after washing and drying thoroughly.
4. Heat 1 tablespoon olive oil in large skillet over medium heat. Add onions, cook 3-4 minutes until softened. Add bell peppers, cook 3-4 minutes until tender.
5. Stir in spinach, cook until wilted (1 minute). Season with cumin, chili powder, and paprika. Transfer to bowl.
6. In same skillet, add black beans with 2 tablespoons water. Cook 3-4 minutes until heated and slightly softened. Add to vegetable bowl and mix.
7. Wipe skillet clean. Melt 2 tablespoons butter over medium-low heat. Pour in whisked eggs.
8. Let eggs sit undisturbed 30 seconds. Gently push from edges toward center with spatula, creating soft curds. Cook until just set but slightly wet. Remove from heat.
9. Lay one tortilla flat. Spoon 1/6 of scrambled eggs in line down center, leaving 2 inches at top and bottom.
10. Top eggs with 1/3 cup vegetable-bean mixture, 1/4 cup cheese, and optional chicken.
11. Fold bottom edge up and over filling. Fold in both sides tightly. Roll away from you until burrito is wrapped completely.
12. Place seam-side down. Repeat with remaining tortillas and filling.
13. If eating immediately, serve with salsa, Greek yogurt, and hot sauce.
14. For meal prep: wrap each burrito tightly in foil or plastic wrap. Label with date.
15. Refrigerate up to 4 days or freeze up to 3 months.
16. To reheat refrigerated: microwave 1-2 minutes. To reheat frozen: microwave 3-4 minutes, flipping halfway through.
Notes
Each burrito contains approximately 25-28g complete protein.
Let cooked components cool 5-10 minutes before assembling to prevent soggy tortillas.
Cook eggs over medium-LOW heat and remove when slightly wet—they continue cooking.
Thoroughly drain beans and vegetables to prevent watery filling.
Don’t overfill tortillas—use about 1 cup total filling per burrito.
Warm tortillas slightly if stiff before wrapping for easier rolling.
Proper wrapping prevents freezer burn: wrap tightly in foil, then place in freezer bags.
Label frozen burritos with date and contents using permanent marker.
Use egg whites only for lower-calorie, lower-fat version (16-20 egg whites replace 10 whole eggs).
For dairy-free: omit cheese or use alternatives, use plant milk, cook in olive oil.
For vegan: use tofu scramble instead of eggs, increase beans.
For low-carb: use low-carb tortillas or lettuce wraps, increase eggs, reduce beans.
Add diced cooked chicken for 7-8g additional protein per burrito.
Reheat to 165°F internal temperature for food safety.
- Prep Time: 15
- Cook Time: 15
- Category: Breakfast/Meal Prep
- Method: Stovetop
- Cuisine: Tex-Mex/American
Nutrition
- Serving Size: 1 burrito
- Calories: 425
- Sugar: 3g
- Sodium: 780mg
- Fat: 20g
- Saturated Fat: 9g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 27g
- Cholesterol: 340mg
Keywords: high protein breakfast, breakfast burritos, meal prep breakfast, protein burritos, freezer breakfast