8 High-Protein Breakfast Burrito Recipes for Meal Prep

A freezer stocked with breakfast burritos is one of the best favors you can do for your future self. Spend an hour on the weekend rolling a batch, and busy mornings come down to unwrapping one and microwaving it for a couple of minutes. These burritos are filled with eggs, lean meats, beans, tofu and cheese, so each one carries a serious amount of protein.

Every recipe includes freezing and reheating directions along with servings, total time and estimated protein. The flavors range from classic chicken sausage and cheese to fajita chicken, smoky tofu and an Indian-spiced version.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Chicken Sausage, Egg and Cheese Breakfast Burritos

Diced chicken sausage, fluffy scrambled eggs and melted cheddar make a classic breakfast burrito that freezes and reheats without turning soggy. Keep a stack in the freezer and breakfast is a few minutes away.

Servings: 6

Total time: 35 minutes

Estimated protein: About 32 grams per serving, mainly from eggs and chicken sausage, with a smaller contribution from cheddar and flour tortillas.

Ingredients

• 1 tablespoon olive oil
• 1 (12-ounce) package fully cooked chicken sausage links, diced
• 1 red bell pepper, diced
• 1/2 small onion, diced
• 10 large eggs
• 1/4 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 6 large (10-inch) flour tortillas
• 1 1/2 cups shredded cheddar cheese
• Salsa, for serving (optional)

Instructions

1. Heat the oil in a large nonstick skillet over medium heat. Add the sausage, bell pepper and onion and cook for 5 to 6 minutes, until the vegetables soften and the sausage is browned and heated to 165°F (74°C) on a food thermometer. Transfer to a bowl.
2. Whisk the eggs, milk, salt and pepper. Reduce the heat to medium-low, pour the eggs into the skillet and cook, stirring gently, for 4 to 5 minutes, until set with no visible liquid and they reach 160°F (71°C).
3. Fold the sausage mixture into the eggs and let the filling cool for 10 minutes so the tortillas do not steam and turn soggy.
4. Warm the tortillas briefly so they are pliable. Divide the filling and cheddar among them, fold in the sides and roll up tightly.
5. To serve right away, toast seam-side down in a skillet until golden. To meal prep, wrap each burrito in foil, place in a freezer bag and freeze for up to 3 months.
6. To reheat from frozen, unwrap, wrap in a damp paper towel and microwave for 2 to 3 minutes, turning halfway, until it reaches 165°F (74°C) in the center. Serve with salsa, if you like.

2. Chicken Fajita Breakfast Burritos

Strips of spiced chicken with charred peppers and onions bring sizzling fajita flavor to breakfast, with scrambled eggs and Monterey Jack tying it all together. These are among the most filling burritos in the collection.

Servings: 6

Total time: 40 minutes

Estimated protein: About 34 grams per serving, mainly from chicken breast and eggs, with a smaller contribution from Monterey Jack and flour tortillas.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into thin strips
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 3/4 teaspoon salt, divided
• 1 tablespoon olive oil, divided
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 small onion, thinly sliced
• 6 large eggs
• 6 large (10-inch) flour tortillas
• 1 cup shredded Monterey Jack cheese
• Salsa and plain Greek yogurt, for serving (optional)

Instructions

1. Toss the chicken with the chili powder, cumin, smoked paprika, garlic powder and 1/2 teaspoon of the salt.
2. Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the chicken in a single layer and cook for 5 to 7 minutes, turning once, until browned and it reaches 165°F (74°C) on a food thermometer. Transfer to a cutting board and chop into bite-size pieces.
3. Add the bell peppers and onion to the skillet and cook for 5 to 6 minutes, until softened and charred in spots. Add to the chicken.
4. Reduce the heat to medium-low and add the remaining oil. Whisk the eggs with the remaining salt, pour into the skillet and cook, stirring gently, until set with no visible liquid and they reach 160°F (71°C). Fold in the chicken and vegetables and cool for 10 minutes.
5. Warm the tortillas until pliable, divide the filling and cheese among them, fold in the sides and roll up tightly.
6. Wrap each burrito in foil and freeze for up to 3 months. Reheat from frozen by unwrapping, covering with a damp paper towel and microwaving for 2 to 3 minutes, turning halfway, until 165°F (74°C) in the center. Serve with salsa and Greek yogurt, if you like.

3. Steak and Egg Breakfast Burritos

Seared sirloin, poblano pepper and scrambled eggs make a steakhouse-style breakfast burrito hearty enough for the busiest mornings. Cutting the steak into small pieces before searing keeps it tender after freezing and reheating.

Servings: 6

Total time: 40 minutes

Estimated protein: About 34 grams per serving, mainly from sirloin steak and eggs, with a smaller contribution from cheese and flour tortillas.

Ingredients

• 1 pound top sirloin steak, trimmed and cut into 1/2-inch pieces
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 3/4 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 poblano pepper, seeded and diced
• 8 large eggs
• 6 large (10-inch) flour tortillas
• 1 cup shredded Mexican-blend cheese
• Pico de gallo, for serving (optional)

Instructions

1. Toss the steak with the chili powder, garlic powder, 1/2 teaspoon of the salt and the pepper.
2. Heat the oil in a large skillet over medium-high heat. Add the steak in a single layer and sear for 2 to 3 minutes per side, until browned and it reaches 145°F (63°C) on a food thermometer. Transfer to a plate and rest for 3 minutes.
3. Add the onion and poblano to the skillet and cook for 4 to 5 minutes, until softened. Transfer to the plate with the steak.
4. Reduce the heat to medium-low. Whisk the eggs with the remaining salt, pour into the skillet and cook, stirring gently, until set with no visible liquid and they reach 160°F (71°C). Fold in the steak and vegetables and let cool for 10 minutes.
5. Warm the tortillas until pliable, then divide the filling and cheese among them, fold in the sides and roll up tightly.
6. Wrap individually in foil and freeze for up to 3 months, or refrigerate for up to 4 days. To reheat from frozen, unwrap, cover with a damp paper towel and microwave for 2 to 3 minutes, turning halfway, until 165°F (74°C) in the center. Serve with pico de gallo, if using.

4. Ground Turkey and Sweet Potato Breakfast Burritos

Smoky seasoned ground turkey and tender sweet potato cubes give these burritos a hearty, slightly sweet filling. Eggs and cheddar hold everything together, and they reheat perfectly from frozen.

Servings: 6

Total time: 45 minutes

Estimated protein: About 31 grams per serving, mainly from ground turkey and eggs, with a smaller contribution from whole wheat tortillas and cheddar.

Ingredients

• 1 tablespoon olive oil
• 1 medium sweet potato (about 10 ounces), peeled and cut into 1/2-inch cubes
• 1 teaspoon salt, divided
• 1 pound 93% lean ground turkey
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 6 large eggs
• 2 cups baby spinach
• 6 large (10-inch) whole wheat tortillas
• 1 cup shredded cheddar cheese

Instructions

1. Heat the oil in a large skillet over medium heat. Add the sweet potato and 1/4 teaspoon of the salt, cover and cook for 8 minutes, stirring occasionally. Uncover and cook for 3 to 5 minutes more, until tender and lightly browned. Transfer to a large bowl.
2. Increase the heat to medium-high, add the turkey and cook for 6 to 8 minutes, breaking it into crumbles, until browned and it reaches 165°F (74°C) on a food thermometer. Stir in the smoked paprika, cumin, garlic powder and 1/2 teaspoon of the salt, then add to the bowl with the sweet potato.
3. Reduce the heat to medium-low. Whisk the eggs with the remaining salt, add to the skillet with the spinach and cook, stirring gently, until the spinach wilts and the eggs are set with no visible liquid and reach 160°F (71°C). Fold into the turkey mixture and cool for 10 minutes.
4. Warm the tortillas until pliable, divide the filling and cheddar among them, fold in the sides and roll up tightly.
5. Wrap each burrito in foil and freeze for up to 3 months. Reheat from frozen in the microwave, unwrapped and covered with a damp paper towel, for 2 to 3 minutes, turning halfway, until 165°F (74°C) in the center.

5. Black Bean, Egg and Pepper Jack Breakfast Burritos

Spiced black beans and cumin-scented peppers bulk up these vegetarian burritos, while cottage cheese whisked into the eggs keeps them soft and creamy after reheating. Pepper jack adds a gentle kick.

Servings: 6

Total time: 35 minutes

Estimated protein: About 24 grams per serving, mainly from eggs and whole wheat tortillas, with a smaller contribution from pepper jack and black beans.

Ingredients

• 1 tablespoon olive oil
• 1 small red onion, diced
• 1 green bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 (15-ounce) can black beans, rinsed and drained
• 8 large eggs
• 1/2 cup low-fat cottage cheese
• 1/2 teaspoon salt
• 1/4 cup chopped fresh cilantro
• 6 large (10-inch) whole wheat tortillas
• 1 cup shredded pepper jack cheese
• Salsa or hot sauce, for serving (optional)

Instructions

1. Heat the oil in a large skillet over medium heat. Add the onion and bell pepper and cook for 5 minutes, until softened. Stir in the cumin, chili powder and black beans and cook for 2 minutes, until heated through. Transfer to a bowl.
2. Whisk the eggs, cottage cheese and salt together. Reduce the heat to medium-low, pour into the skillet and cook, stirring gently, until set with no visible liquid and the eggs reach 160°F (71°C) on a food thermometer.
3. Fold the eggs into the bean mixture with the cilantro and let cool for 10 minutes.
4. Warm the tortillas until pliable, divide the filling and pepper jack among them, fold in the sides and roll up tightly.
5. Wrap individually in foil and freeze for up to 3 months. To reheat, unwrap, cover with a damp paper towel and microwave for 2 to 3 minutes, turning halfway, until 165°F (74°C) in the center. Serve with salsa or hot sauce, if you like.

6. Spinach and Feta Egg White Burritos

Egg whites, spinach, roasted red peppers and two cheeses make a lighter Mediterranean-style burrito that still keeps you full. Pressing the cooked spinach dry before rolling stops the burritos from turning soggy in the freezer.

Servings: 6

Total time: 35 minutes

Estimated protein: About 25 grams per serving, mainly from egg whites and whole wheat tortillas, with a smaller contribution from mozzarella and feta.

Ingredients

• 1 teaspoon olive oil
• 1/2 small onion, finely diced
• 5 ounces baby spinach, chopped
• 1/2 cup chopped roasted red peppers
• 3 cups liquid egg whites
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 6 large (10-inch) whole wheat tortillas
• 3/4 cup crumbled feta cheese
• 3/4 cup shredded part-skim mozzarella cheese

Instructions

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook for 3 minutes, then add the spinach in handfuls and cook until wilted.
2. Transfer the spinach mixture to a strainer and press firmly with a spoon to remove as much liquid as possible, then stir in the roasted red peppers.
3. Wipe out the skillet and set over medium-low heat. Add the egg whites, oregano, salt and pepper and cook, stirring gently, for 4 to 5 minutes, until fully set with no visible liquid and they reach 160°F (71°C) on a food thermometer.
4. Fold the spinach mixture into the egg whites and let cool for 10 minutes.
5. Warm the tortillas, divide the filling, feta and mozzarella among them, fold in the sides and roll up tightly.
6. Wrap each burrito in foil and freeze for up to 3 months. Reheat from frozen, unwrapped and covered with a damp paper towel, in the microwave for 2 to 3 minutes, turning halfway, until 165°F (74°C) in the center.

7. Chipotle Tofu Scramble Breakfast Burritos

Crumbled tofu seasoned with smoky chipotle, cumin and turmeric makes a hearty egg-free filling with pinto beans and spinach. These burritos are a great plant-forward option that freezes and reheats just like a classic.

Servings: 6

Total time: 40 minutes

Estimated protein: About 27 grams per serving, mainly from extra-firm tofu and whole wheat tortillas, with a smaller contribution from cheddar and pinto beans.

Ingredients

• 2 (14-ounce) blocks extra-firm tofu, drained
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 red bell pepper, diced
• 1 teaspoon chipotle chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1 teaspoon salt
• 1 (15-ounce) can pinto beans, rinsed and drained
• 2 cups baby spinach
• 6 large (10-inch) whole wheat tortillas
• 1 cup shredded cheddar cheese

Instructions

1. Wrap the tofu blocks in clean kitchen towels, set a heavy pan on top and press for 10 minutes.
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion and bell pepper and cook for 5 minutes, until softened.
3. Crumble the tofu into the skillet, add the chipotle chili powder, cumin, turmeric and salt and cook for 8 to 10 minutes, stirring occasionally, until the tofu is golden in spots and evenly coated.
4. Stir in the pinto beans and spinach and cook for 2 minutes, until the spinach wilts and the beans are hot. Let the filling cool for 10 minutes.
5. Warm the tortillas, divide the filling and cheddar among them, fold in the sides and roll up tightly.
6. Wrap in foil and freeze for up to 3 months. To reheat, unwrap, cover with a damp paper towel and microwave for 2 to 3 minutes, turning halfway, until steaming hot and 165°F (74°C) in the center.

8. Masala Egg and Paneer Breakfast Burritos

Inspired by Indian masala omelets, these burritos wrap spiced scrambled eggs and crumbled paneer with tomato, ginger and cilantro. A cool mint yogurt for dipping balances the warmth of the spices.

Servings: 6

Total time: 35 minutes

Estimated protein: About 21 grams per serving, mainly from eggs and paneer, with a smaller contribution from whole wheat tortillas and Greek yogurt.

Ingredients

• 1 tablespoon vegetable oil
• 1/2 teaspoon cumin seeds
• 1 small onion, finely chopped
• 1 small green chili, minced (optional)
• 1 teaspoon grated fresh ginger
• 1 medium tomato, chopped
• 1/4 teaspoon ground turmeric
• 3/4 teaspoon salt
• 8 large eggs
• 1 cup baby spinach, chopped
• 6 ounces paneer, crumbled
• 1/2 teaspoon garam masala
• 2 tablespoons chopped fresh cilantro
• 6 large (10-inch) whole wheat tortillas
• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon chopped fresh mint

Instructions

1. Heat the oil in a large nonstick skillet over medium heat. Add the cumin seeds and cook for 20 to 30 seconds, until they sizzle.
2. Add the onion and green chili, if using, and cook for 4 minutes, until softened. Stir in the ginger, tomato, turmeric and salt and cook for 3 minutes, until the tomato breaks down.
3. Reduce the heat to medium-low. Whisk the eggs, pour them into the skillet with the spinach and cook, stirring gently, until the eggs are set with no visible liquid and reach 160°F (71°C) on a food thermometer.
4. Fold in the paneer, garam masala and cilantro, then let the filling cool for 10 minutes.
5. Warm the tortillas, divide the filling among them, fold in the sides and roll up tightly. Wrap individually in foil and freeze for up to 3 months.
6. Reheat from frozen, unwrapped and covered with a damp paper towel, in the microwave for 2 to 3 minutes, turning halfway, until 165°F (74°C) in the center. Stir the mint into the Greek yogurt and serve on the side for dipping.