High-protein low-calorie recipes are always a big hit around here, as are breakfast burritos, so I thought, why not combine the two and make a really incredible high-protein low-calorie breakfast burrito recipe?
As far as prepable breakfasts go, freezer-friendly breakfast burritos are definitely one of the most delicious options and something that truly gets me excited to start my day. And with a couple of smart swaps, they can be high protein and even low calorie too.
This version has soft scrambled egg whites, crumbled breakfast sausage, and shredded cheese, all in a slightly crisped up tortilla.
It takes about 30 minutes to prep a whole batch, and each one has under 350 calories and 43 grams of protein.
Why You’ll Love It
- All the flavors you love from a classic breakfast burrito, with a couple smart swaps so you’re getting an ideal macronutrient profile to start the day.
- High protein. With 43 grams of protein per serving, you can be sure this will keep you full all morning long.
- Low calorie. Under 350 calories, so these are super filling without taking you out of your calorie deficit.
- Easy to make. This recipe is designed to be easy so you can prep your breakfast in as little time as possible without sacrificing flavor.
- Meal prep friendly. Whether you want to make a week’s batch and keep them in the fridge or make a double batch and freeze them for later, this recipe is great to prep ahead.
Love breakfast burritos? Try my Freezer Breakfast Burritos with Hash Browns. Same format as this but with hash browns.
Key Ingredients
These high-protein low-calorie burritos are really customizable, but here’s what I like to include.
- Lean turkey or chicken breakfast sausage. This provides a ton of flavor without a lot of calories and fat. I like to use an uncooked variety, remove the casings, and then crumble and brown in a skillet.
- Liquid egg whites. To keep things easy, I like to buy a carton of liquid egg whites and cook it up into a soft, light scramble with cottage cheese, which helps prevent a rubbery texture when reheating.
- High-protein tortillas. I like the Mission Carb Balance burrito tortillas, but you can really use whatever you want here. They add a bit of protein and tons of fiber without being a total carb bomb.
- Your favorite cheese. I like to use a low-fat shredded cheese here, but you can use whatever you love. It adds tons of flavor and that meltiness that complements the eggs and sausage.
- Red bell pepper and green onions. For a little bit of extra flavor and some veggies, but you can really use whatever you love here, whether you want to add spinach, mushrooms, or even potatoes.
How To Make It
These breakfast burritos come together in just a couple of steps. Prep your fillings and roll!
Brown your sausage
Remove your sausage from its casings and crumble in a large nonstick skillet until it’s browned all over. In the last couple of minutes, toss in your diced bell pepper until softened.
Whisk your eggs
Combine your egg whites, cottage cheese, garlic powder, and salt in a bowl and whisk until well combined.
Scramble over medium-low heat
Go low and slow while you scramble your egg whites until they’re just set. Overcooking will lead to rubbery eggs when you reheat them.
Fold it all together
Add the sausage, bell pepper, cheese, and green onions to the skillet and fold until everything is well combined, then let it cool for a couple of minutes.
Roll
Warm your tortillas, then divide the filling between them, fold in the sides, and roll tight.
Toast
Place your burritos seam-side down in a dry skillet and toast until lightly golden on both sides.
Want more like this? Try my High-Protein Breakfast Tacos. They are my ideal breakfast taco and somehow have more than 40 grams of protein per serving.
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Victoria’s Tips
A few small moves make the difference between burritos that reheat like new and rubbery ones.
- Don’t overcook your eggs. Egg whites can be a bit delicate, and if you overcook them, they’ll definitely turn rubbery when you reheat later. Make sure you take them off the heat when they’re slightly underdone and let the residual heat finish the job.
- Drain the filling. Egg whites can release a little liquid as they sit, so do your best to drain off any excess before filling and rolling up your burritos.
- Preheat your tortillas. To make the rolling job that much easier, simply warm your tortillas on the stove or in the microwave under a damp paper towel so they don’t crack or crumble.
- Reheating from frozen. The best way is to let them thaw in the fridge overnight, then microwave or heat in a skillet or air fryer. While you can microwave straight from frozen, you do risk some rubbery eggs.
Swaps & Substitutions
Need to swap something? Here’s what works:
Want more breakfasts you can take on the go? Check out 7 High-Protein Breakfast On The Go Ideas.
Storage & Meal Prep
If you plan to enjoy them within the next 4 days, simply wrap them up in some parchment paper and keep in the fridge until ready to enjoy.
For longer storage, cover the parchment paper in a layer of foil and throw them into a ziploc bag, and they’ll keep in the freezer for up to 3 months. To reheat, throw them in the fridge the night before and allow them to thaw overnight, then reheat for 1 to 2 minutes in the microwave. You can also heat in a skillet or air fryer to recrisp the tortilla.
More High-Protein Breakfast Recipes
High-Protein Low-Calorie Breakfast Burrito
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Ingredients
Instructions
- Cook 8 oz lean turkey or chicken breakfast sausage in a large nonstick skillet over medium-high heat, breaking it into crumbles, 5 to 6 minutes until browned. Add 1 finely diced red bell pepper for the last 2 minutes, then transfer everything to a plate.
- In a bowl, whisk together 2 cups liquid egg whites, 1 cup low-fat cottage cheese, ½ tsp garlic powder, and salt to taste.
- Pour the egg mixture into the same skillet over medium-low heat. Cook, folding gently with a spatula, until just set but still glossy, 6 to 8 minutes.
- Fold in the sausage, bell pepper, and ½ cup shredded sharp cheddar along with 4 thinly sliced green onions. Let the filling cool for 5 minutes so it doesn't steam the tortillas.
- Warm 4 Mission Carb Balance flour tortillas until pliable. Divide the filling between them, fold in the sides, and roll tightly.
- Place each burrito seam-side down in a dry skillet over medium heat for 60 to 90 seconds per side, until golden and sealed.
- To freeze, wrap the cooled burritos individually in parchment and foil and freeze right away for up to 3 months. Thaw overnight in the fridge, then warm in the microwave for 1 to 2 minutes, in the air fryer at 350°F (175°C) for 6 to 8 minutes, or in a skillet over medium heat until heated through. Or skip the freezer and keep them refrigerated for up to 4 days, reheating the same way.
Nutrition
Notes
- Warm the tortillas before rolling. Carb Balance Tortillas crack when they’re cold. Any large flour or whole wheat tortilla works too, just expect slightly higher calories and lower protein.
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Such a delicious way to start the day!
I cooked it just as the recipe said. Definitely making it again!
So happy to hear. Thanks Kathee!