High-Protein Breakfast Burritos for Longevity
These High-Protein Breakfast Burritos deliver 30g of complete protein to fuel your morning and support healthy aging. Ready in just 20 minutes, these hearty burritos combine scrambled eggs, black beans, lean turkey sausage, and cheese in a whole-grain tortilla. Perfect for meal prep and busy mornings.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 2 servings (2 burritos)
- Category: Breakfast, Brunch
- Method: Assembling, Scrambling
- Cuisine: American, Mexican, Tex-Mex
- Diet: High-Protein, Vegetarian Option
Ingredients
For the Burritos:
- 4 large eggs
- 2 egg whites
- 2 whole-wheat tortillas (10-inch)
- 2 oz (55g) lean turkey sausage, cooked and crumbled
- ½ cup black beans, drained and rinsed
- ¼ cup shredded cheddar cheese
- ¼ cup bell pepper, diced
- ¼ cup red onion, diced
- 1 tbsp olive oil
- Salt and black pepper to taste
For Toppings:
- ¼ cup salsa or pico de gallo
- 2 tbsp Greek yogurt (0% fat)
- 1 small avocado, sliced
- Fresh cilantro, chopped
- Hot sauce (optional)
- Lime wedges
Instructions
- Cook and crumble turkey sausage if not pre-cooked. Drain and rinse black beans. Dice bell pepper and onion. Whisk together eggs, egg whites, salt, and pepper.
- Heat olive oil in a large non-stick skillet over medium heat. Add bell pepper and onion. Sauté 3-4 minutes until softened. Push vegetables to one side.
- Pour egg mixture into empty side of skillet. Let sit 20 seconds, then gently scramble, folding and stirring until just set but creamy, 2-3 minutes.
- Add turkey sausage and black beans to pan with eggs and vegetables. Stir together and cook 1 minute until heated. Remove from heat and stir in cheese.
- Heat tortillas in a dry skillet for 15-20 seconds per side until pliable, or microwave wrapped in damp paper towels for 20-30 seconds.
- Divide egg mixture between tortillas, placing filling in center. Top with salsa, Greek yogurt, and avocado. Fold in sides, then roll from bottom to top. Cut in half and serve with cilantro, hot sauce, and lime.
Notes
- Freeze wrapped burritos up to 3 months for meal prep.
- Reheat frozen: microwave 2-3 min, then crisp in skillet if desired.
- For vegetarian: omit sausage, double beans, add mushrooms/spinach.
- Use 6 whole eggs instead of 4 eggs + 2 whites if preferred.
- Toast assembled burritos in skillet for crispy exterior.
- Use high-protein tortillas for extra 5-10g protein.
- Customize with chorizo, bacon, hash browns, or jalapeños.
- Store salsa separately when meal prepping to prevent sogginess.