You’ll love this hearty and healthy high protein breakfast burrito recipe that’s packed with protein and veggies! Scrambled eggs, egg whites, cottage cheese and turkey breakfast sausage are rolled into a tortilla with peppers, spinach, onions and cheddar cheese. Freeze or refrigerate for an awesome breakfast prep to get you through the busy week!
Table of Contents
High Protein Breakfast Burritos
There’s nothing like a homemade breakfast burrito to start the day! I’m a huge fan of high protein breakfasts because they can actually help you feel full for longer and prevent those cravings from kicking in later in the day. This can be especially helpful if you’re trying to manage or lose weight!
These healthy breakfast burritos are loaded with 35 grams of protein each, but they also have peppers, onions, spinach, and hash browns for an extra dose of fiber and other essential nutrients. They’re the perfect breakfast option for those busy days!
For more protein-rich breakfasts, try these Smoked Salmon Breakfast Wraps, High Protein Breakfast Casserole or Turkey Sausage Sweet Potato Hash!
Why We Love These Meal Prep Breakfast Burritos
- Loaded with 35 grams of protein to start your day off right
- Easy to prep in advance for busy mornings
- Very savory and satisfying – no skimping on flavor here!
- Ample serving size to stick with you for hours
- Easy to adapt with your favorite veggies and toppings
- Frozen breakfast burritos will last for months in the freezer
- Can be served any time of the day for a quick, healthy meal
Ingredient Notes
- Burrito-size tortillas: A whole wheat tortilla will give you a little extra fiber, but any burrito tortilla will work.
- Eggs & egg whites: For lots of protein! I like to use the liquid egg whites from the carton to avoid too much waste.
- Cottage cheese: This adds a creamy, cheesy texture and extra protein.
- Light olive oil: To sautee the hash browns and veggies.
- Frozen hash browns: These are easy to grab out of the freezer section and add extra fiber to fill you up.
- Veggies: I like to use red bell peppers, yellow onion, and baby spinach.
- Ground turkey sausage: This is high protein and low fat and adds great flavor. You can also remove breakfast sausages from their casing if you can’t find pre-ground sausage.
- Shredded cheddar cheese: For a little melty cheese to keep you satisfied for longer.
- Toppings: Top your high-protein breakfast burritos with salsa, pico de gallo, avocado, cilantro, plain Greek yogurt, or sour cream.
Step-by-Step Instructions
Step 1: Prepare Burrito Filling
- In a medium bowl combine the eggs, egg whites, cottage cheese, salt and pepper. Set aside.
- Heat a large nonstick skillet over medium high heat. Add in the olive oil followed by the hash browns, peppers and onions. Saute for 4-5 minutes or until the peppers and onions have softened, but still have some texture. Add in the spinach and cover with a lid, stir occasionally until spinach has wilted slightly, about 2-3 minutes.
- Reduce the heat to medium and add in the egg mixture. Cook for 3-4 minutes, stirring often until the eggs are cooked through but still moist. Remove to a bowl to cool.
Step 2: Assemble Burritos
- To make the burrito for immediate consumption; warm a tortilla in the microwave for 10 seconds to make it flexible, fill with ¼ of the egg mixture, ¼ of the sausage, and 2 tablespoons of cheddar cheese. Roll up and serve with your favorite toppings.
Step 3: Heat Up & Serve!
- If desired, you can return the rolled burrito to a skillet with another 2 teaspoons of oil and crisp up the outside of the tortilla. Cook over medium high heat for 1-2 minutes per side until you reach desired crispiness.
Tip: For freezing or refrigerated meal prep; cool the egg mixture in the refrigerator for at least 30 minutes, until the mixture is uniformly cooled to room temperature or cooler. Wrap the burritos as written above, then wrap them each individually in foil and then place in a zip top bag. They will keep in the fridge for up to 4 days or in the freezer for up to 4 months.
Keep scrolling to the recipe card below for the full printable recipe!
Recipe Tips:
- Any large tortilla wrap will work for this recipe. Whole wheat, spinach or low carb wraps are all great choices. If your tortillas are a little stiff, microwave them for 15 seconds to make them more pliable before filling them.
- It is really important when freezing these to make sure the filling is completely cooled first. This will keep the tortillas from trapping extra moisture and getting soggy.
- Frozen spinach can be used in place of fresh. Use about ½ cup thawed frozen spinach. Drain well and squeeze all excess moisture out with a clean kitchen towel. Add to the onion and pepper mixture to warm through.
- This recipe was tested with Jenni-O brand turkey sausage in the plastic tube packaging, which can usually be found with other breakfast sausages.
- Turkey sausage can be cooked ahead of time and stored in the fridge or freezer for easy meal prep.
- You can add in your favorite vegetables, just keep it to 2 cups total. Zucchini, mushrooms, or tomatoes are all great for these burritos.
- Mozzarella, feta, monterey jack or colby jack are all great substitutions for the cheddar.
Recipe FAQs
If you make these specific breakfast burritos, each one contains X grams of protein. If you adjust any of the ingredients in the recipe, that protein count will change.
I highly recommend a high-protein breakfast with 25-35g of protein. This will vary depending on your personal nutritional needs, but 30 grams of protein is a good ballpark for the average person. All this protein will help regulate your blood sugar and keep you full longer, even potentially reducing your hunger cravings into the evening.
Yes! Freezer breakfast burritos are a must for us, especially during the busy back-to-school season. Once cooled, they can be wrapped in aluminum foil and frozen in a ziplock bag. Thaw the freezer burritos in the fridge overnight then bake in the air fryer (or microwave) the next day until nice and warm. They make a super easy breakfast!
How to Store
For freezing or refrigerated meal prep; cool the egg mixture in the refrigerator for at least 30 minutes, until the mixture is uniformly cooled to room temperature or cooler. Wrap the burritos as written in recipe card, then wrap them each individually in foil and place in a zip top bag. They will keep in the fridge for up to 4 days or in the freezer for up to 4 months.
How to Reheat Breakfast Burritos
To reheat burritos from frozen: thaw overnight in the refrigerator, and heat in a 350℉ oven or airfryer until heated through, about 8-10 minutes. Alternatively you can remove the foil, wrap in a damp paper towel and microwave for 1 ½ – 2 minutes, or until the center is heated through.
Serving Suggestions
These delicious burritos are really intended to be a complete breakfast on their own. They have plenty of protein, fat, carbs, and fiber to keep you feeling satisfied and energized for hours.
They’re especially tasty topped with some salsa, diced avocado, Greek yogurt or sour cream!
Optional Sides
If you want to expand your meal a bit, try pairing them with:
- A little Greek yogurt
- Fresh berries
- Sliced fresh fruit
- Chia pudding
- Homemade Fruit-on-the-Bottom Yogurt
- Raspberry Protein Smoothie
- Pina Colada Protein Shake
- Simple Green Smoothie
Recipe Variations
- Change the protein: For vegetarian breakfast burritos, choose plant-based crumbles, a tofu scramble, or skip the meat entirely. Turkey bacon is also a nice option! I also like to use leftover taco meat made with extra lean ground beef or ground chicken.
- Add some beans: Play up the Southwestern flavors by adding some rinsed and drained canned black beans. They’ll also add extra fiber to keep you full even longer!
- Replace the hashbrowns: Instead of hashbrowns, bake your own crispy potatoes or roast some sweet potatoes.
- Go lower carb: Use a low carb tortilla and remove the hash browns.
- Make breakfast tacos: Place the eggs, veggies, and other fillings in small corn or flour tortillas. These are great for kids or those with smaller appetites!
More High Protein Breakfast Recipes
- Egg White Breakfast Casserole
- Mini Crustless Quiches
- Veggie Egg White Bites
- Mini Egg Bites
- Turkey Sausage Egg Muffins
Did you make this recipe? Scroll down to leave a star rating and review!
High Protein Breakfast Burrito Recipe
Ingredients
- 4 large burrito size tortillas (whole wheat or regular)
- 6 large eggs
- 6 large egg whites or about 3/4 cup
- 1/4 cup cottage cheese
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon light olive oil
- 1 cup frozen hash browns, thawed
- 1/2 cup red bell pepper, diced
- 1/2 cup sweet yellow onion, diced
- 2 cups fresh baby spinach, roughly chopped
- 8 ounces ground turkey sausage, cooked and crumbled
- 1/2 cup shredded cheddar cheese
Suggested Toppings
- Salsa
- Avocado
- Cilantro
- Plain Greek yogurt or sour cream
Instructions
- In a medium bowl combine the eggs, egg whites, cottage cheese, salt and pepper. Set aside.
- Heat a large nonstick skillet over medium high heat. Add in the olive oil followed by the hash browns, peppers and onions. Saute for 4-5 minutes or until the peppers and onions have softened, but still have some texture. Add in the spinach and cover with a lid, stir occasionally until spinach has wilted slightly, about 2-3 minutes.
- Reduce the heat to medium and add in the egg mixture. Cook for 3-4 minutes, stirring often until the eggs are cooked through but still moist. Remove to a bowl to cool.
- To make the burrito for immediate consumption; warm a tortilla in the microwave for 10 seconds to make it flexible, fill with ¼ of the egg mixture, ¼ of the sausage, and 2 tablespoons of cheddar cheese. Roll up and serve with your favorite toppings. If desired, you can return the rolled burrito to a skillet with another 2 teaspoons of oil and crisp up the outside of the tortilla. Cook over medium high heat for 1-2 minutes per side until you reach desired crispiness.
- For freezing or refrigerated meal prep; cool the egg mixture in the refrigerator for at least 30 minutes, until the mixture is uniformly cooled to room temperature or cooler. Wrap the burritos as written above, then wrap them each individually in foil and then place in a zip top bag. They will keep in the fridge for up to 4 days or in the freezer for up to 4 months.
Notes
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- Any large tortilla wrap will work for this recipe. Whole wheat, spinach or low carb wraps all work well. If your tortillas are a little stiff, microwave them for 15 seconds to make them more pliable before filling them.
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- It is really important when freezing these to make sure the filling is completely cooled first. This will keep the tortillas from trapping extra moisture and getting soggy.
-
- Frozen spinach can be used in place of fresh. Use about ½ cup thawed frozen spinach. Drain well and squeeze all excess moisture out with a clean kitchen towel. Add to the onion and pepper mixture to warm through.
Nutrition
This recipe was originally posted in January 2020 but was adapted in July 2024 with some new ingredients, photos and helpful tips.
Great!! All 4 our boys enjoyed this one for bfast!
Thank you!
That’s amazing! Glad your boys enjoyed the burritos :) I appreciate you taking the time to leave a rating and review!