Description
Mexican-inspired high-protein breakfast burritos deliver a hearty morning meal packed with scrambled eggs, black beans, and seasoned chicken. Crisp tortillas wrap protein-rich ingredients that provide sustained energy for busy mornings.
Ingredients
Scale
- ½ pound (226 g) lean turkey 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
- 1 tsp olive oil
- ¼ cup Greek yogurt or sour cream
- 4 whole wheat or high-protein tortillas
- ½ cup salsa (for serving)
- ¼ tsp salt
- ¼ tsp black pepper
- ½ tsp garlic powder
- ½ tsp smoked paprika (optional)
- ¼ avocado (sliced, optional)
- Fresh cilantro (chopped, optional)
Instructions
- Sauté Station: Heat a large skillet over medium flame, drizzle with olive oil, and crumble turkey sausage, cooking until completely browned and crisp, approximately 5-7 minutes.
- Egg Fusion: Whisk eggs, egg whites, and seasonings in a mixing bowl until frothy, then pour into the skillet alongside the sausage, gently scrambling and stirring to create soft, fluffy curds.
- Bean Integration: Fold black beans into the egg and sausage mixture, ensuring even distribution, then remove the skillet from heat.
- Tortilla Preparation: Warm tortillas in a dry skillet or microwave to enhance flexibility, then spread a layer of Greek yogurt across each as a creamy foundation.
- Assembly Technique: Distribute the warm protein mixture evenly among tortillas, leaving edge space for folding, then sprinkle shredded cheese, and optionally garnish with avocado slices and fresh cilantro.
- Wrap and Serve: Carefully roll each tortilla, tucking sides to create a secure bundle, and serve immediately with salsa or wrap in foil for convenient meal prep and on-the-go nutrition.
Notes
- Select High-Quality Ingredients: Choose fresh, lean turkey sausage and organic eggs for optimal protein content and better flavor profile.
- Prevent Egg Overcooking: Stir eggs continuously and remove from heat when they’re still slightly soft to maintain creamy texture and prevent rubbery consistency.
- Master Tortilla Wrapping: Warm tortillas briefly to increase flexibility, fold edges inward tightly, and roll smoothly to create a secure, leak-proof burrito that holds filling perfectly.
- Customize for Dietary Needs: Swap turkey sausage with plant-based alternatives like tofu crumbles for vegetarian version, or use gluten-free tortillas for those with wheat sensitivities.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast, Snacks
- Method: Sautéing
- Cuisine: Mexican
Nutrition
- Serving Size: 5
- Calories: 380
- Sugar: 2 g
- Sodium: 540 mg
- Fat: 18 g
- Saturated Fat: 6 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 7 g
- Protein: 30 g
- Cholesterol: 220 mg