Brief Introduction
If you’re craving a satisfying, flavorful start to your day, a high protein breakfast burrito might be your new best friend. With its perfect balance of eggs, lean meats, beans, and cheese—all wrapped up in a warm tortilla—this morning favorite is packed with energy and nutrition. if you love easy, protein-packed breakfast ideas, you might also enjoy my Cottage Cheese Bagels recipe for a soft and nutritious homemade treat.
In this guide, you’ll learn what makes a breakfast burrito “high protein,” how to customize it for your nutrition goals, and how to pack in 30g, 40g, or even more protein before you’ve finished your morning coffee. From my first taste to easy recipe ideas and all your must-know questions, here’s everything you need to enjoy the ultimate high protein breakfast burrito
Table Of Content
Table of Contents
What Makes High Protein Breakfast Burritos Special
My First Taste: Discovering the Power of a Protein-Packed Burrito
I still remember the first time I had a truly high protein breakfast burrito. It wasn’t your average greasy fast-food wrap—instead, it was homemade, filled with fluffy eggs, lean turkey sausage, creamy black beans, and just enough cheese to hold everything together. That first bite was hearty, filling, and exactly what I needed to power through a busy morning.
Ever since, high protein breakfast burrito have become a staple in my kitchen. They’re easy to make ahead, endlessly customizable, and most importantly, they keep you full and focused for hours. No more mid-morning crashes or empty-calorie snacks—just real fuel that tastes as good as it looks.
And if you’re looking for more creative, protein-packed breakfast ideas, check out my Ground chicken pizza crust recipe for a fun, low-carb twist on classic pizza.
Why Protein Matters in Your Morning Routine
A protein-rich breakfast helps you start your day on a healthy note. Protein helps control hunger, supports muscle health, and gives your metabolism a gentle boost—key reasons so many nutritionists recommend starting your day with a protein-rich meal. When you combine high-quality proteins like eggs, lean meats, beans, and even Greek yogurt or tofu in a breakfast burrito, you’re giving your body exactly what it needs to thrive.
Best of all, a high protein breakfast burritos fits right into busy mornings or meal prep routines. Whether you’re grabbing one on the way out the door or enjoying it fresh from the skillet, you’ll know you’re starting the day strong and satisfied.
High Protein Breakfast Burrito Recipe
Ingredients
Method
- Whisk eggs and egg whites. Scramble in a nonstick skillet until just set.
- Stir in turkey sausage and black beans; heat through.
- Sprinkle in cheese and let it melt.
- Warm the tortilla and add the filling down the center.
- Add your favorite toppings.
- Roll up burrito-style, tucking in sides.
- For extra crunch, sear the wrapped burrito in a skillet, seam-side down, 1–2 minutes per side.
Notes
- Store in the fridge up to 4 days or freeze up to 2 months.
- Reheat in the microwave or oven for a quick meal.
- Swap in tofu, tempeh, or extra beans for a vegetarian option.
What Goes Into a High Protein Breakfast Burrito?
Best Proteins for Breakfast Burritos
The key to a healthy breakfast burrito meal prep high protein is picking the right ingredients. While the classic combo is eggs and cheese, you can add much more to really ramp up the protein content. Some of the best proteins for breakfast burritos include:
- Eggs: A breakfast staple, eggs are versatile, filling, and pack about 6 grams of protein each.
- Lean meats: Turkey sausage, lean ham, grilled chicken, or even leftover steak can each add 10–15 grams of protein per serving.
- Beans: Black beans, pinto beans, and refried beans are not only high in plant protein (6–8 grams per ½ cup) but also add fiber to keep you full.
- Low-fat cheese: Opt for part-skim mozzarella, cheddar, or Monterey Jack for extra flavor and protein—about 6–7 grams per ounce.
- Greek yogurt: Stir into scrambled eggs for creaminess or use as a tangy topping for a boost of up to 10 grams of protein per ½ cup.
- Tofu or tempeh: For a vegetarian option, crumbled tofu or cubed tempeh offers plenty of plant-based protein and works well with savory spices.
Mix and match these proteins for endless variety and nutrition.
How to Boost Protein in Your high protein breakfast burritos
Assembling a burrito with 30–40 grams of protein is simpler than you might expect. Try these tips:
- Add extra egg whites: They boost protein without extra fat or calories.
- Double up on meat or beans: More filling and a bigger protein punch.
- Swap regular tortillas for high-protein or whole grain wraps: Some brands offer wraps with 8–10 grams of protein each.
- Use cottage cheese or ricotta: Stir a few tablespoons into your filling for creaminess and extra protein.
- Toss in quinoa or cooked lentils: Both provide additional plant-based protein and fiber.
By making a few smart choices, you can build a high protein breakfast burrito that’s not only delicious, but also keeps you satisfied and energized all morning long.
Step-by-Step Recipe—How to Build Your Ultimate High Protein Breakfast Burritos
Classic Recipe with Ingredient Options for 30g, 40g, or More Protein
Making a high protein breakfast burrito at home is easier than you might think. Here’s a classic, customizable recipe to help you reach your protein goals—plus ideas for easy swaps to fit any diet or taste.
Ingredients (per burrito):
- Eggs
- Turkey sausage (cooked and crumbled)
- Black beans (rinsed and drained)
- Low-fat cheddar cheese
- High-protein or whole wheat tortilla (8–10g protein)
- Greek yogurt (optional, for topping)
- Salsa, avocado, spinach, or peppers (optional for extra flavor and nutrients)
Instructions:
- Whisk eggs and egg whites in a bowl. Scramble in a nonstick skillet over medium heat until just set.
- Add turkey sausage and black beans; stir to combine and heat through.
- Sprinkle in the cheese, letting it melt into the warm mixture.
- Heat the tortilla in a dry skillet or microwave, then add the filling along the center.
- Add any extras you like, such as spinach, peppers, salsa, or a spoonful of Greek yogurt.
- Roll up your burrito tightly, tucking in the sides as you go.
- For a crispy texture, place the wrapped burrito seam-side down in a skillet and cook for 1–2 minutes, then turn it over and repeat on the other side.
Protein Estimates:
- Eggs & whites: 14g
- Turkey sausage: 10g
- Black beans: 7g
- Cheese: 7g
- High-protein wrap: 8g
- Total: 46g protein per burrito (can be adjusted up or down as needed)
Smart Tips for Healthier, Balanced, and Meal Prep-Friendly Burritos
- Opt for lean meats and reduced-fat cheese to manage fat and calorie levels.
- Add extra veggies (spinach, tomatoes, peppers, onions) for fiber, vitamins, and flavor.
- Swap beans for tofu or tempeh to make a vegetarian version.
- Prepare multiple burritos at a time and freeze them individually—simply reheat in the microwave or oven for a fast, convenient breakfast.
- If you’re aiming for 30g protein, adjust the portions (for example, use 1 egg, 1 egg white, and half the beans or sausage).
With this template, you can easily tailor your burrito for any protein target or dietary preference, all while enjoying a filling and delicious breakfast.
Nutrition Breakdown, Variations, and Healthy Breakfast
What 30g and 40g of Protein Looks Like for Breakfast
Hitting your protein goals at breakfast is easier when you have a filling option like a burrito. Here’s how a typical high protein breakfast burrito stacks up:
| Ingredient | Protein (g) |
|---|---|
| 2 eggs + 2 egg whites | 14 |
| Turkey sausage (2 oz) | 10 |
| Black beans (½ cup) | 7 |
| Low-fat cheddar (¼ cup) | 7 |
| High-protein tortilla | 8 |
| Total | 46 |
Want a 30g protein burrito instead? Use just 1 egg, 1 egg white, 1 oz turkey sausage, and half the beans/cheese. For 40g, simply load up the portions or add a little more meat or beans. Swapping in tofu, tempeh, or even cottage cheese can help you reach your protein target with ease.
Can Breakfast Burritos Be Healthy? (Nutrition, Storage, and More)
Absolutely! A well-balanced breakfast burrito can be part of a healthy eating plan. Here’s why:
- Balanced nutrition: Pair lean protein, whole grains, and veggies for lasting energy and fewer cravings.
- Customizable: Control sodium, fat, and calories by choosing your own ingredients.
- Easy to prep: Make-ahead burritos can be stored in the fridge for up to 4 days or frozen for 2 months—perfect for busy mornings.
- Portable: Wrap in foil or parchment for an on-the-go meal.
To keep things healthy, avoid overloading with high-fat meats or too much cheese, and opt for fresh salsa or Greek yogurt instead of sour cream.
Conclusion
A healthy breakfast burrito meal prep high protein isn’t just a tasty way to start your morning—it’s an easy, customizable meal that delivers real, lasting energy. With endless ingredient options and plenty of ways to hit your protein goals, these A high protein breakfast burrito can be prepped ahead, tailored for any diet, and enjoyed at home or on the go. Whether you’re looking to fuel a busy day, support your fitness, or simply enjoy a delicious breakfast, making your own high protein breakfast burritos is a smart move for both nutrition and convenience. Give it a try and see how satisfying healthy mornings can be!
For more inspiring high-protein meal ideas, check out my High-Protein Recipe board on Pinterest for new breakfast favorites and nutrition-packed recipes to power your day.
FAQ : High Protein Breakfast Burritos
Are breakfast burritos good for protein?
Yes, breakfast burritos can be an excellent source of protein, especially when filled with eggs, lean meats, beans, and cheese. The ingredients you choose make all the difference.
How to get 30g protein at breakfast?
To reach 30g of protein at breakfast, combine foods like eggs, Greek yogurt, cottage cheese, lean sausage, or protein-rich wraps. For example, a burrito with eggs, turkey, and black beans can easily hit that target.
What is the quickest high-protein meal?
The quickest high-protein meal is usually a scramble of eggs with spinach and cheese or a protein shake blended with milk and nut butter. Both can be prepared in under ten minutes.
What is the highest protein breakfast item?
Eggs, lean meats, cottage cheese, Greek yogurt, and protein powder are some of the best high-protein options for breakfast. Combining several of these in a burrito maximizes your protein intake – and for another protein-rich option, check out these Cottage Cheese Bagels for a delicious start to your mornin
Is 50g protein for breakfast too much?
For most people, 50g of protein at breakfast is higher than necessary, but it depends on your size, activity level, and fitness goals. Athletes or those bulking up may benefit from more protein, while others do well with 20–30g.
What is considered a healthy high-protein breakfast?
A healthy high-protein breakfast features whole foods like eggs, lean meats, tofu, beans, or dairy, paired with vegetables or whole grains. It’s balanced, filling, and supports steady energy.
Can breakfast burritos be healthy?
Absolutely! Breakfast burritos can be made healthy by using whole-grain tortillas, lots of veggies, lean protein sources, and skipping excess cheese or fried ingredients.
Are breakfast burritos good after a workout?
Yes, breakfast burritos are a great post-workout meal. They provide protein for muscle recovery and carbs for refueling, especially if you include beans, potatoes, or whole-grain wraps.
Are burritos good for bulking?
Burritos make a great bulking meal since they’re easy to load with protein, good fats, and carbohydrates. Fillings like steak, beans, rice, and avocado can help support muscle growth.
How do you keep breakfast burritos warm?
To keep breakfast burritos warm, wrap them tightly in foil and store in an insulated bag or thermos. This keeps them fresh and toasty for several hours.
Is a burrito good to eat before a workout?
A small burrito can be a good pre-workout meal if it’s light on fat and fiber, and includes carbs and some protein. Eat it at least an hour before exercise
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