Description
Mexican-inspired high protein breakfast burritos deliver a hearty morning meal packed with flavor and nutrition. Protein-rich eggs, black beans, and lean meats create a satisfying start that energizes you through midday challenges.
Ingredients
Scale
- 4 whole wheat or high-protein tortillas
- ½ pound (227 g) lean turkey sausage (or chicken sausage)
- 4 large eggs
- ½ cup (120 ml) black beans, drained and rinsed
- ½ cup (60 g) shredded cheddar or Monterey Jack cheese
- ¼ cup (60 ml) egg whites
- ¼ cup (60 ml) Greek yogurt (or sour cream)
- ½ cup (120 ml) salsa (for serving)
- 1 tsp olive oil
- 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 Preparation: Heat a spacious skillet over medium flame, coating the surface with olive oil for a non-stick cooking environment.
- Meat Transformation: Crumble turkey sausage into the skillet, continuously breaking and stirring until the meat caramelizes into golden, crisp fragments.
- Egg Fusion: Whisk eggs with salt and pepper in a separate bowl, creating a seasoned liquid base ready to merge with the sausage.
- Culinary Blending: Pour whisked eggs directly over the sautéed sausage, allowing the proteins to interconnect and form a cohesive scrambled texture.
- Cooking Integration: Gently fold and stir the egg-sausage mixture, ensuring uniform cooking and preventing any burnt residue on the skillet’s surface.
- Tortilla Preparation: Simultaneously warm tortillas on a separate griddle to enhance flexibility and introduce subtle toasted undertones.
- Burrito Assembly: Position the sausage-egg mixture centrally on each tortilla, strategically layering to facilitate seamless wrapping.
- Cheese Enhancement: Sprinkle shredded cheese over the warm filling, leveraging residual heat to partially melt the dairy component.
- Final Configuration: Fold tortilla sides inward, then roll from bottom to top, creating a compact, secure breakfast bundle that can be optionally toasted to achieve a crisp, golden exterior.
Notes
- Manage Meat Temperature: Cook turkey sausage to an internal temperature of 165°F to ensure food safety and prevent bacterial risks.
- Prevent Egg Overcooking: Remove eggs from heat when they’re still slightly moist to maintain a creamy, tender scrambled texture without becoming dry or rubbery.
- Master Tortilla Technique: Warm tortillas for 10-15 seconds on each side to enhance flexibility and prevent cracking during wrapping, which helps create a perfect seal.
- Customize Dietary Needs: Swap regular tortillas with gluten-free options, use plant-based sausage for vegetarian versions, or substitute eggs with tofu scramble for vegan adaptations.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast, Snacks
- Method: Sautéing
- Cuisine: Mexican
Nutrition
- Serving Size: 5
- Calories: 390
- Sugar: 2 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 6 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 6 g
- Protein: 30 g
- Cholesterol: 220 mg