Weekday mornings at my house are a blur, which is exactly why I started making high protein breakfast burritos on Sunday afternoons. One hour of cooking gives me ten hot, filling breakfasts I can grab straight from the freezer.
Each burrito is packed with eggs and egg whites, lean turkey sausage, black beans, and melted cheese, which comes out to roughly 35 grams of protein. They keep you full well past lunch, and they reheat beautifully in the microwave or air fryer.
For more easy breakfasts, check out my spinach egg muffins and sausage egg and cheese breakfast sliders. Feeding a crowd on the weekend? My tater tot breakfast casserole is a hit.
JUMP TO
- Why You’ll Love These High-Protein Breakfast Burritos
- What Are High Protein Breakfast Burritos?
- Ingredients
- Kitchen Equipment
- Ingredient Tips
- How to Make High Protein Breakfast Burritos
- Expert Tips for Perfect High-Protein Breakfast Burritos
- Delicious Variations
- What to Serve with High-Protein Breakfast Burritos
- Storage Instructions
- Can You Make It Ahead?
- Common Mistakes to Avoid
- Estimated Nutrition
- Frequently Asked Questions
- Conclusion
Why You’ll Love These High-Protein Breakfast Burritos
They make a real, protein-rich breakfast as easy as grabbing a granola bar.
About 35g Protein
Eggs, sausage, beans, and cheese work together.
Freezer Friendly
They keep for 3 months and reheat in minutes.
Budget Saver
Much cheaper than drive-thru breakfast.
Customizable
Swap the protein, veggies, or cheese easily.
Keeps You Full
Protein and fiber keep cravings away until lunch.
What Are High Protein Breakfast Burritos?
High protein breakfast burritos are flour tortillas filled with scrambled eggs and egg whites, a lean protein such as turkey sausage, black beans, vegetables, and cheese, then rolled tightly for meal prep.
Making them in a batch and freezing them individually means you can have a hot breakfast any day of the week in about two minutes.
Ingredients
Filling
| Ingredient | Amount | Purpose |
|---|---|---|
| Lean turkey breakfast sausage | 1 pound | Lean protein |
| Red bell pepper, diced | 1 | Color and crunch |
| Green bell pepper, diced | 1 | Flavor |
| Small onion, diced | 1 | Aromatic |
| Large eggs | 10 | Protein base |
| Liquid egg whites | 1 cup | Extra protein |
| Kosher salt | ½ teaspoon | Seasoning |
| Black pepper | ½ teaspoon | Seasoning |
| Chili powder | 1 teaspoon | Warm flavor |
| Black beans, drained and rinsed | 1 can (15 ounces) | Protein and fiber |
| Shredded Mexican-blend cheese | 1½ cups | Melty richness |
For Assembly
| Ingredient | Amount | Purpose |
|---|---|---|
| Large high-protein or whole wheat flour tortillas (10-inch) | 10 | Wrap |
| Salsa | for serving | Fresh topping |
Kitchen Equipment
- Large nonstick skillet
- Mixing bowl and whisk
- Sheet pan
- Aluminum foil or parchment
- Gallon freezer bags
Ingredient Tips
Look for High-Protein Tortillas
Some brands add 8 to 12 grams of protein per tortilla.
Cook Out the Veggie Moisture
Watery peppers make soggy burritos after freezing.
Slightly Underscramble the Eggs
They finish cooking during reheating and stay tender.
Rinse the Beans
Removes excess starch and sodium.
Swap in Cottage Cheese
Whisk ½ cup into the eggs for even more protein.
How to Make High Protein Breakfast Burritos
Step 1: Cook the Sausage
In a large skillet over medium-high heat, brown the turkey sausage, breaking it into crumbles, about 6 minutes. Transfer to a bowl.
Step 2: Sauté the Vegetables
In the same skillet, cook the peppers and onion 5 to 6 minutes until soft and any liquid has evaporated. Add them to the sausage.
Step 3: Scramble the Eggs
Whisk the eggs, egg whites, salt, pepper, and chili powder. Cook over medium-low heat, stirring gently, until just set but still soft. Fold in the sausage, vegetables, and black beans.
Step 4: Cool the Filling
Spread the filling on a sheet pan and cool 10 to 15 minutes. Warm fillings create steam and soggy tortillas.
Step 5: Assemble
Warm the tortillas so they are pliable. Spoon about ¾ cup filling onto each, top with cheese, fold in the sides, and roll tightly.
Step 6: Wrap and Freeze
Wrap each burrito in foil or parchment, place in freezer bags, and freeze flat for up to 3 months.
Step 7: Reheat
Remove the foil, wrap in a damp paper towel, and microwave 1½ to 2½ minutes, flipping halfway. For a crisp shell, air fry at 350°F for 5 minutes afterward.
Expert Tips for Perfect High-Protein Breakfast Burritos
Cool Before Rolling
This is the number one trick for non-soggy freezer burritos.
Do Not Overfill
¾ cup filling seals properly without tearing.
Toast for Crunch
Sear the seam side in a dry skillet before wrapping to help it stay closed.
Label Your Bags
Write the date and reheating time on each bag.
Flash Freeze
Freeze on a sheet pan for 1 hour before bagging so they do not stick together.
Delicious Variations
Chicken Burritos
Use shredded rotisserie chicken in place of sausage.
Vegetarian
Swap the sausage for extra beans and sautéed spinach.
Potato Burritos
Add ½ cup crispy diced potatoes for a heartier wrap.
Southwest Style
Add green chiles and pepper jack cheese.
Low-Carb
Use low-carb tortillas and skip the beans.
What to Serve with High-Protein Breakfast Burritos
Serve with salsa, hot sauce, Greek yogurt, or avocado. A drizzle of chipotle aioli makes them taste like a café breakfast.
Pair with fruit or a smoothie for a balanced morning.
Storage Instructions
| Storage Method | How Long | Best Practice |
|---|---|---|
| Refrigerator | 4 days | Wrapped individually |
| Freezer | 3 months | Wrapped in foil or parchment, then bagged |
| Reheat | 2 minutes | Microwave in a damp paper towel |
Burritos stored in the fridge reheat in about 1 minute.
From frozen, you can also bake them in foil at 375°F for 25 to 30 minutes.
Can You Make It Ahead?
The whole point of this recipe is make-ahead. Prep a batch on the weekend and you are set for 2 weeks.
You can also cook the sausage and vegetables a day early and assemble the burritos later.
Common Mistakes to Avoid
Rolling Hot Filling
The steam makes the tortillas soggy and icy.
Overcooking the Eggs
They turn rubbery when reheated.
Watery Vegetables
Cook peppers and onions until their moisture evaporates.
Cold, Stiff Tortillas
They crack when rolled.
Microwaving in Foil
Always remove the foil before microwaving.
Estimated Nutrition
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 460 |
| Carbohydrates | 36g |
| Protein | 35g |
| Fat | 19g |
| Saturated Fat | 7g |
| Fiber | 8g |
| Sugar | 3g |
| Sodium | 980mg |
| Cholesterol | 240mg |
Estimate per burrito, based on 10 burritos with standard flour tortillas. High-protein tortillas will raise the protein count.
Frequently Asked Questions
How much protein is in a breakfast burrito?
Each of these burritos has about 35 grams of protein, or more if you use high-protein tortillas.
How do you keep breakfast burritos from getting soggy?
Cool the filling completely before rolling and cook the vegetables until dry.
How long do freezer breakfast burritos last?
Up to 3 months in the freezer and 4 days in the refrigerator.
Can I reheat breakfast burritos in the air fryer?
Yes. Air fry frozen burritos at 350°F for 12 to 15 minutes, or microwave first then crisp for 5 minutes.
Can I add potatoes?
Yes. Add crispy diced potatoes or hash browns, but cook them until golden so they do not go mushy.
Conclusion
These high protein breakfast burritos are my secret weapon for busy weeks. They are filling, tasty, and faster than any drive-thru.
Spend one hour on the weekend and enjoy a hot, protein-packed breakfast every morning.
PrintHigh Protein Breakfast Burritos: Easy Freezer Meal Prep
Freezer-friendly breakfast burritos packed with eggs, turkey sausage, black beans, and cheese, about 35 grams of protein each and ready to reheat in minutes.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 1 hour (includes cooling)
- Yield: 10 burritos 1x
- Category: Breakfast
- Method: Stovetop
- Cuisine: Tex-Mex
Ingredients
Filling
1 pound lean turkey breakfast sausage
1 red bell pepper, diced
1 green bell pepper, diced
1 small onion, diced
10 large eggs
1 cup liquid egg whites
½ teaspoon kosher salt
½ teaspoon black pepper
1 teaspoon chili powder
1 can (15 ounces) black beans, drained and rinsed
1½ cups shredded Mexican-blend cheese
For Assembly
10 large high-protein or whole wheat flour tortillas (10-inch)
Salsa (for serving)
Instructions
In a large skillet over medium-high heat, brown the turkey sausage, breaking it into crumbles, about 6 minutes. Transfer to a bowl.
In the same skillet, cook the peppers and onion 5 to 6 minutes until soft and any liquid has evaporated. Add them to the sausage.
Whisk the eggs, egg whites, salt, pepper, and chili powder. Cook over medium-low heat, stirring gently, until just set but still soft. Fold in the sausage, vegetables, and black beans.
Spread the filling on a sheet pan and cool 10 to 15 minutes. Warm fillings create steam and soggy tortillas.
Warm the tortillas so they are pliable. Spoon about ¾ cup filling onto each, top with cheese, fold in the sides, and roll tightly.
Wrap each burrito in foil or parchment, place in freezer bags, and freeze flat for up to 3 months.
Remove the foil, wrap in a damp paper towel, and microwave 1½ to 2½ minutes, flipping halfway. For a crisp shell, air fry at 350°F for 5 minutes afterward.
Notes
Cool the filling completely before rolling.
Use high-protein tortillas for extra protein.
Remove foil before microwaving.
Freeze for up to 3 months.
Nutrition
- Serving Size: 1 burrito
- Calories: 460
- Sugar: 3g
- Sodium: 980mg
- Fat: 19g
- Saturated Fat: 7g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 35g
- Cholesterol: 240mg
