Go Back
–+ servings
Two high protein low calorie breakfast burrito halves stacked on a plate with salsa

High-Protein Low-Calorie Breakfast Burrito

5 from 3 votes
This high-protein low-calorie breakfast burrito is filled with scrambled egg whites, browned breakfast sausage, and melty cheese, all rolled up in a crisped tortilla. All for under 350 calories and 43 grams of protein per burrito.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings : 4 burritos

Save this recipe

Love this recipe? Get it sent to your inbox.

Ingredients

For the Sausage and Veggies
  • 8 oz lean turkey or chicken breakfast sausage, casings removed
  • 1 finely diced red bell pepper
  • 4 thinly sliced green onions
For the Egg White Scramble
  • 2 cups liquid egg whites
  • 1 cup low-fat cottage cheese
  • ½ tsp garlic powder
  • salt to taste
For Assembly
US Customary - Metric
Start Cooking

Instructions
 

  1. 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.
    Crumbled turkey breakfast sausage and diced red bell pepper browning in a skillet
  2. In a bowl, whisk together 2 cups liquid egg whites, 1 cup low-fat cottage cheese, ½ tsp garlic powder, and salt to taste.
    Egg whites and cottage cheese whisked together in a bowl for a high protein breakfast burrito filling
  3. 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.
    Soft scrambled egg whites and cottage cheese for a high protein burrito filling
    4. Egg whites turn rubbery fast, so pull them off the heat a touch early.
  4. 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.
    Skillet filling for high protein breakfast burritos with egg whites, sausage, cheese, and green onions
    5. If using liquid egg whites, you may notice some addition liquid release. Do your best to drain this off before filling and wrapping your burritos.
  5. Warm 4 Mission Carb Balance flour tortillas until pliable. Divide the filling between them, fold in the sides, and roll tightly.
    Egg white and sausage filling on a low carb tortilla before rolling
  6. Place each burrito seam-side down in a dry skillet over medium heat for 60 to 90 seconds per side, until golden and sealed.
    Two healthy breakfast burritos toasting seam side down in a dry skillet
  7. 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.
    Foil wrapped high protein breakfast burritos in a labeled freezer bag

Nutrition

Calories: 342kcalCarbohydrates: 39gProtein: 43gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.04gCholesterol: 60mgSodium: 575mgPotassium: 457mgFiber: 29gSugar: 3gVitamin A: 2125IUVitamin C: 40mgCalcium: 159mgIron: 3mg

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.