High Protein Breakfast Burrito

by Kayla Berman on September 26, 2024 0 comments

Start your day on the right foot with my deliciously simple High Protein Breakfast Burrito recipe! This customizable breakfast has all the yum of your favorite fast food joint, but with none of the guilt thanks to its ratio of healthy macros. 😉

As they say, breakfast is the most important meal of the day. While I’m not sure I entirely agree—in my mind, they’re ALL important!—I do believe that the first meal sets the tone. Lately, my body has been craving more protein than usual, so I’ve been turning to favorites like my protein chia pudding, cottage cheese eggs, or egg white oatmeal for my morning fuel-up.

The ticket for me to stick to any kind of diet or regimen, though, is variety. So when I had a massive craving for a Taco Bell breakfast burrito last week, I decided I’d semi-indulge. I wouldn’t go to the Bell, but I could make my own at home and make it healthier to boot! This yummy recipe for high protein breakfast burritos is the result.

Tender flour tortillas are packed to the brim with fluffy, taco-seasoned scrambled eggs, melty cheese, salty turkey bacon, and sweet roasted peppers & onions for a hearty, vibrant meal. Best of all, this healthy breakfast burrito recipe is easily customizable and perfect for meal-prep—I love to keep a bunch in my freezer for quick snacks on the go!

Craving more taco goodness? Try my Big Mac smash burger tacos, Baja shrimp tacos, and better-than-Whataburger chicken fajita tacos next!

Why You’ll Love This Healthy Breakfast Burrito Recipe

Prep for Success – Not everyone is a morning person, which can make breakfast a rushed affair. Luckily, these protein burritos are designed with my busy life in mind! Assemble a bunch on your day off, then enjoy them straight from the fridge or freezer.
Gains & Goals – If you’re someone who counts your macros, this high-protein, high-fiber breakfast is for you! Plus, you can easily alter the protein-fiber-fat ratio by swapping in different ingredients to suit your needs. Read on for tons of ideas!
Spectacularly Savory – Need a little pep in your step? Each of these breakfast wraps is packed with bold Mexican-inspired flavors. They’re spicy-salty-cheesy marvels!

Nutritional Deep Dive

While there are tons of ways for you to make this high protein burrito your own, the base recipe boasts some pretty impressive nutritional stats. Each serving contains a whopping 42 grams of protein and 8 grams of fiber, while maintaining a reasonable 17 grams of fat and just 375 calories! In other words, it’s perfect for keeping you full and satisfied till lunch.

You can find even more detailed nutritional information in the recipe card below. This information is based on the exact ingredients I used, which are shown in photos below.

Want to make some adjustments to your macros? Here are a few ideas:

Extra Protein – While 42 grams is high enough for me, you can pack even more of a punch by using all egg whites instead of a mixture with whole eggs. This also has the added effect of lowering the total calories.
Extra Fiber – Use a high-fiber whole grain tortilla and add some black beans or refried beans to the mix.
Heart Healthy Fat – This bacon egg breakfast burrito is quite filling as-is, but you’re welcome to add some creamy avocado slices for added fat. You can also use a heart-healthy oil (e.g. avocado or olive oil) to scramble your eggs for an extra boost!
Lower Carb – To make a low carb breakfast burrito, you can either swap in a keto-friendly tortilla (e.g. HERO) ~or~ omit the tortilla and go for a burrito bowl instead. Depending on your goals, you may want to swap out the fajita veggies for less sweet options like roasted mushrooms and zucchini or shredded lettuce. Many salsas are also quite low-carb and pack a Tex-Mex flavor punch!

INGREDIENT SPOTLIGHT: Egg whites are one of the easiest ways to sneak extra protein into a low-calorie diet, containing about ⅔ of what you’d find in a whole egg. One large egg white boasts 4 grams of protein with just 18 calories and almost zero fat or cholesterol!

Ingredients & Substitutions

We’re keeping it real here with just 8 basic ingredients. Here’s what to grab:

Tortillas – There are lots of options to choose from, but I tend to reach for lower-calorie options with higher fiber and protein. They all taste the same to me!
Turkey Bacon – For added flavor and protein with a lower calorie count than regular bacon.
Shredded Cheese – I used a pre-shredded Mexican cheese blend for convenience.
Eggs & Egg Whites – Bulking up your scrambled eggs with egg whites is an easy way to add protein while keeping calories low. You’re welcome to use all whole eggs or all egg whites if you like.
Bell Peppers & Onion – For fajita vibes and a serving of veggies. I like to buy the frozen mix, which is pre-chopped. So easy!
Taco Seasoning – Siete brand is my favorite, but feel free to use any blend you prefer.

closeup shot of fiber one wraps and nellie's free range eggs to make high protein turkey bacon and egg breakfast burrito.

closeup shot of a package of siete taco seasoning on top of a bag of sargento shredded cheese and natures promise turkey bacon.

How To Make High Protein Breakfast Burritos At Home

Step 1: Sauté Veggies. Add olive oil spray, diced bell pepper, and diced onion to a small non-stick pan over medium heat. Sauté for 3-5 minutes until tender.

Step 2: Make Egg Mix. In a small bowl add the eggs, egg whites, and taco seasoning. Whisk until evenly combined.

Step 3: Scramble. Add the whisked eggs to the veggies in the pan. Scramble until cooked through. Season with salt and black pepper.

Step 4: Cook Bacon. Add the turkey bacon to another pan over medium-high heat. Cook on each side for 1-2 minutes.

Step 5: Assemble. Divide the cheese between the two tortillas. Add the scrambled eggs on top of the cheese and the bacon on top of the eggs.

Step 6: Roll. Carefully roll the burritos by tucking the two sides in, then tightly rolling them shut. Enjoy straight away or store in the fridge or freezer for later! (Check out my storage instructions below for how to freeze and reheat.)

mixture of eggs and egg whites with taco seasoning in a small bowl after beating together with a silver fork.

eggs and egg whites scrambled into the pan with the veggies.

Optional Variations

When you make a homemade breakfast burrito, you’re in the drivers’ seat. Here are some easy ways to customize this recipe to suit your tastes:

Keto Breakfast Burrito – The biggest culprit for carbs in this protein burrito is obviously the tortilla. Simply swap in a low-carb tortilla to eliminate most of them—HERO tortillas are actually really good! You can also add extra fat & protein to the mix by making my cottage cheese scrambled eggs and swapping in the low-carb veggies of your choice.
Gluten-Free Breakfast Burrito – Feel free to omit the wrapper and make a high protein burrito bowl by serving the scramble and cheese on top of a bowl of black beans. Alternatively, swap in your favorite GF tortillas. Alternatively, use egg wraps!
High Protein Vegetarian Breakfast Burrito – Omit the turkey bacon in favor of either your favorite plant-based “breakfast meat” or beans, or simply add more eggs and cheese. Also, make sure your tortillas are made without lard.
High Protein Vegan Breakfast Burritos – So long as your tortillas are vegan-friendly, this recipe is a snap to make vegan! Use either plant-based liquid eggs (e.g. JUST Eggs) or silken tofu in place of the eggs and egg whites. Finally, either omit the cheese and meat in favor of more veggies and/or beans/rice, or use your favorite vegan alternatives. (When served with rice, beans are a complete protein!)
Swap Your Meat. You can also use regular bacon, breakfast sausage, ground beef, or any meat or vegetarian protein you prefer!
Not super hungry? Keep things light with all egg whites. You can also use smaller taco-sized tortillas for smaller portions.
Need a lot of fuel? Add extra meat and/or cheese, and maybe some avocado for added bulk.

Expert Tips

Making breakfast burritos isn’t hard, but there are a few things that will ensure your success:

Resist the Urge – I get it—when you’re wrapping up a delectable protein breakfast burrito, you wanna stuff as much yummy stuff in there as possible. But I beg of you: resist that urge! The whole point of a burrito (to me) is that it’s portable in a way tacos aren’t because all the goodies stay inside. If you overstuff them, this benefit goes bye-bye. If you’re extra hungry, either make 2 burritos ~or~ get the biggest possible tortillas you can get your hands on.
Seal ‘Em Up – For an added layer of structural integrity, sear the burrito shut before storing. Heat a nonstick skillet over medium-low heat and place the seam side down. Wait 2-3 minutes until it’s golden brown and stuck together. This also adds a crisp texture that’s awesome!
Scramble Suggestions – Scrambling an egg is one of the first things any home cook learns, but many miss a key part of the lesson. How you scramble makes a difference! Love custardy, small curd eggs? Move your spatula in quick, tight circles. Prefer larger, drier curds? Use large sweeping motions across the pan at just a few intervals.

Serving Suggestions

I’m sure you’ll have no problem finding a bunch of delicious ways to enjoy these BEC breakfast burritos, but here are a few ideas to get you started:

Grab-n-Go. Make a bunch of breakfast burritos to store in the freezer. (I like to shake things up with different meats and cheeses so I don’t get bored!) Then, when you’re rushing to class or need a snack before work, just microwave one and run!
Sauce it Up. While these high-protein breakfast burritos require no accompaniments, I’m a firm believer that any burrito will benefit from some salsa (corn & black bean salsa is an excellent choice for adding more fiber!) or hot sauce, guacamole, and cool sour cream (or greek yogurt for extra protein and lower fat/calories!).
Pick a Side. Feel free to round out your breakfast with your favorite sides. You can’t go wrong with homemade chicken breakfast sausage, healthy greek yogurt fruit dip, air fryer hash browns, or greek yogurt with granola and berries!
Brunching Babes. Brunch may be my favorite meal because truly anything goes! But I don’t love standing in line when I’m hungry, so I generally prefer to host my own. The secret formula? Two kinds of drinks (one juice-based and one caffeinated option), a breakfast entrée (like these make-ahead breakfast burritos), and some kind of sweet pastry (like these super easy air fryer Pillsbury cinnamon rolls).

Storage and Reheating Instructions

Assembled breakfast burritos may be wrapped in parchment paper or foil, tucked into an airtight container or zip-top bag and refrigerated for up to 4-5 days.
To make DIY frozen breakfast burritos, wrap each one in parchment and again in foil (double-wrapping prevents freezer burn, and parchment is less likely to stick than foil). Next, place them in a freezer bag and freeze for up to 3 months.
To serve from refrigerated, unwrap the burrito, lightly wrap in a damp paper towel, and microwave on high for 1-2 minutes, or until heated through.
To serve from frozen, you can either allow your burrito to defrost overnight in the fridge, or microwave directly from frozen. Again, wrap the burrito lightly in a damp paper towel to prevent the tortilla from drying out and microwave on high for 1-2 minutes.
However, I always prefer to reheat my breakfast burrito in the air fryer if I have a little bit of extra time. You can air fry from frozen at 325 degrees for about 20 minutes. I find the texture is much better than when microwaved!

FAQs

Are breakfast burritos good for protein? How much protein is in a breakfast burrito?

It all depends on the breakfast burrito! This high protein recipe is bolstered by a double-whammy of eggs and egg whites, plus meat and cheese. In total, each of these breakfast burritos has approximately 42 grams of protein if made as written.

What is the highest protein breakfast you can take on the go?

Gosh, that’s a tough one! I think egg whites are probably the highest protein option, but they aren’t really great for on-the-go eating. I guess you could scramble egg whites (preferably with meat or cheese for flavor), then use an egg white wrap to make it easier to eat with your hands. Mint chocolate protein smoothies are also a great portable option!

What are some good ingredients to add to a breakfast burrito that aren’t eggs, bacon, or sausage?

I’d recommend roasted veggies, cheese, black beans or refried beans, and rice! (Note: beans and rice make a perfect protein with all 9 amino acids, so they’re a good source of vegetarian protein.)

What are the elements of a great breakfast burrito?

Taste is subjective, but my personal idea of a great breakfast burrito involves soft-scrambled eggs, melty cheese, salty bacon, and some roasted fajita veggies all wrapped up in a convenient tortilla package. 🤷🏻‍♀️

How do you turn a regular burrito into a breakfast burrito?

As the great David Chang says, just put an egg on it! (Or, if you prefer *ahem* more colorful language, the late, great Frank McQuarry said “Put a f*****g fried egg on it!” But really, though. Doesn’t an egg make anything—like burgers, fried rice, shrimp & grits—breakfast? Methinks so.

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