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Looking for a breakfast option that’s both satisfying and nutritious? The high protein breakfast burrito is your answer. Packed with protein-rich ingredients like eggs, turkey sausage, beans, and vegetables, these burritos are perfect for those who want a quick, easy, and filling meal to kickstart their day. They’re also great for meal prep, making them a convenient option for busy mornings. In this article, we’ll cover everything you need to know about making the best high-protein breakfast burrito, plus provide tips for meal prepping, customization, and storage. Let’s dive in!
The Importance of High Protein in Breakfast
Protein is an essential component of a well-rounded diet, supporting muscle repair, growth, and overall health. Starting your day with a high-protein breakfast ensures you stay full for longer, supports muscle growth, and provides you with steady energy throughout the day. Unlike high-carb breakfasts that can cause energy crashes, protein helps stabilize blood sugar, keeping your energy levels even and your hunger at bay. Studies suggest that consuming adequate protein early in the day can boost metabolism and help with weight management.
A high protein breakfast burrito is the perfect combination of healthy fats, fiber, and muscle-building proteins. Each burrito contains anywhere from 25 to 35 grams of protein, depending on the specific ingredients you choose, making it an excellent option for anyone looking to increase their daily protein intake.
For more breakfast ideas, visit our breakfast recipes category.
Ingredients for the Ultimate High Protein Breakfast Burrito
The beauty of a breakfast burrito is in its flexibility. You can mix and match ingredients based on your dietary preferences or stick to the classic combination of eggs, sausage, beans, and cheese. Here’s a breakdown of the essential components:
1. Eggs (or Egg Whites)
Eggs are one of the most cost-effective and nutrient-packed protein sources available, providing essential vitamins and minerals along with high-quality protein. One large egg contains about 6 grams of protein, along with vital vitamins like B12 and D. If you want a lighter option, consider using egg whites, which still offer a high protein content without the added fat from the yolk. Whisked eggs or egg whites make the perfect foundation for your burrito.
2. Turkey Sausage
Turkey sausage is a leaner alternative to pork sausage and packs a hefty protein punch with fewer calories. A single serving of turkey sausage provides around 13-15 grams of protein. Its savoury taste balances well with eggs and beans, making it a favourite for breakfast burritos.
3. Beans
Beans are a fantastic plant-based protein source and add fibre to your meal. Black beans or refried beans work well in breakfast burritos, adding about 7 grams of protein per half-cup serving. They also provide slow-digesting carbohydrates, which help keep you full for longer.
4. Cheese
Cheese adds both protein and creaminess to your burrito. A sprinkle of shredded cheddar, mozzarella, or even a dairy-free cheese alternative can add anywhere from 6-8 grams of protein per serving. Cheese is optional but highly recommended for flavour and texture.
5. Vegetables
Adding vegetables to your burrito is a great way to boost the nutrient content. Common veggies like spinach, bell peppers, onions, and tomatoes provide vitamins, minerals, and fibre, helping round out the burrito. Plus, vegetables are low in calories, which makes them a great option for anyone watching their caloric intake.
6. Whole Wheat Tortillas
To wrap up your burrito, opt for whole wheat or high-protein tortillas. These provide complex carbohydrates that give you energy and add a bit of fibre to the meal. For a low-carb option, you can use tortillas made from almond flour or other low-carb ingredients.
Step-by-Step Recipe for High Protein Breakfast Burritos
Now that you’ve got your ingredients, it’s time to assemble the ultimate high protein breakfast burrito. This recipe is easy to follow and allows for plenty of customization based on your taste preferences.
Servings: 6
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients:
- 8 large eggs (or 6 eggs + 1 cup egg whites)
- 1/2 pound turkey sausage, cooked and crumbled
- 1 cup black beans, drained and rinsed
- 1/2 cup shredded cheddar cheese (optional)
- 1 red bell pepper, diced
- 1 small onion, diced
- 6 whole wheat tortillas
- 1 tablespoon olive oil
- Salt and pepper to taste
- Salsa or hot sauce (optional)
Instructions:
- Cook the Sausage: Heat a skillet over medium heat and cook the turkey sausage until browned. Remove from the skillet and set aside.
- Sauté the Vegetables: In the same skillet, add a tablespoon of olive oil. Sauté the diced onion and bell pepper for about 5 minutes, until they soften.
- Scramble the Eggs: Whisk together the eggs and egg whites with a pinch of salt and pepper. Pour the eggs into the skillet with the vegetables and cook until scrambled about 5 minutes.
- Assemble the Burritos: Place each tortilla flat on a clean surface, ready for filling. Divide the egg mixture evenly between the tortillas. Top with turkey sausage, black beans, and shredded cheese.
- Wrap the Burritos: Fold the sides of the tortilla inward, then roll it tightly from one end to the other. Serve immediately or store for later.
- Optional Step – Crisping: For added texture, you can lightly crisp the burritos by heating them in a pan for 2-3 minutes on each side. You can also air fry them for about 5 minutes at 400°F.
Meal Prep Tips for High Protein Breakfast Burritos
One of the best aspects of this recipe is that it’s perfect for meal prep. Preparing breakfast burritos ahead of time can save you a ton of time during the week. Here’s how to prep, store, and reheat your burritos.
Storing in the Fridge:
If you plan to eat your burritos within the week, wrap each one tightly in foil or plastic wrap and store in an airtight container in the refrigerator. They will stay fresh for 5-7 days.
Freezing for Later:
For longer storage, wrap each burrito in aluminium foil and place them in a freezer-safe bag. Make sure to squeeze out as much air as possible to prevent freezer burn from forming. These burritos can be stored for up to 3-4 months.
Reheating:
- Microwave: Remove the wrapping from the burrito and place it on a microwave-safe plate. Microwave for 1-2 minutes, turning halfway through.
- Oven or Air Fryer: For a crispier burrito, reheat in the oven at 375°F for 10-12 minutes or air fry for 5 minutes at 400°F.
Variations and Customizations
The beauty of the high protein breakfast burrito lies in its versatility. Here are a few ways you can customize the recipe to suit your dietary needs or taste preferences:
1. Vegetarian High Protein Burrito
For a meat-free version, replace the turkey sausage with a tofu scramble or additional beans. Tofu offers a great source of plant-based protein and can be seasoned to mimic the flavours of sausage.
2. Low-Carb High Protein Burrito
Swap out the whole wheat tortilla for a low-carb alternative, like a tortilla made from almond flour or coconut flour. Skip the beans and focus on eggs, sausage, and cheese to keep the carbs low while maintaining a high protein content.
3. Spicy High Protein Burrito
Love some heat in your food? Add diced jalapenos, chipotle peppers, or a spicy salsa to your burrito. You can also use spicy turkey sausage for an extra kick.
Nutritional Breakdown of the High Protein Breakfast Burrito
Here’s the nutritional breakdown for one high protein breakfast burrito using the ingredients listed in the recipe:
- Calories: ~350
- Protein: 25-35 grams
- Carbohydrates: 30 grams
- Fiber: 7 grams
- Fat: 15 grams
This nutrient-packed burrito provides a great balance of macronutrients, ensuring you get the energy and protein you need to start your day.
For more breakfast ideas, visit our breakfast recipes category.
FAQs: High Protein Breakfast Burritos
Can I Make These Breakfast Burritos Vegetarian?
Yes! You can easily swap out the turkey sausage for a tofu scramble, black beans, or even additional veggies like spinach or mushrooms. Adding plant-based protein sources like beans and tofu keeps the protein content high while catering to a vegetarian diet.
How Do I Store and Reheat My Burritos?
Burritos can be stored in the fridge for up to a week or in the freezer for up to 3-4 months. To reheat, unwrap and microwave for 1-2 minutes, or crisp them in an oven or air fryer.
Are These Burritos Good for Meal Prep?
Absolutely! High-protein breakfast burritos are perfect for meal prep because they hold up well when stored in the fridge or freezer. They’re easy to make in bulk, and you can mix up the ingredients to keep things interesting throughout the week.
Conclusion: Start Your Day Right with a High Protein Breakfast Burrito
Incorporating a high protein breakfast burrito into your morning routine is aessential step toward achieving your nutrition goals. These burritos are not only delicious but also incredibly versatile, allowing you to customize them to your taste and dietary needs. Whether you’re looking to boost your protein intake, follow a vegetarian or low-carb diet, or simply enjoy a hearty, filling breakfast, these burritos are the perfect solution.
Plus, with the option to meal prep and store them for later, they’re a convenient choice for anyone with a busy lifestyle. Make a batch ahead of time, freeze them, and you’ll have a nutritious breakfast ready in minutes.
For more breakfast ideas, check out our breakfast recipes category.
External Resources and Links:
To further enhance your knowledge of meal prepping and the benefits of a high-protein diet, check out these helpful resources:
- Benefits of High-Protein Breakfasts – A detailed look at why protein-rich breakfasts are essential for health.
- Freezing and Storing Burritos Safely – Learn how to properly freeze and store your burritos to ensure maximum freshness.
- Meal Prep for Weight Loss – Tips on how to meal prep with a focus on healthy eating and weight management.
By incorporating high-quality ingredients and following best practices for meal prep, you’ll have an arsenal of high protein breakfast burritos ready to fuel your day.
