High Protein Breakfast Burrito
This protein breakfast burrito is healthy, filling, and packed with 30g of protein — perfect for a quick morning meal or easy meal prep.
This protein-packed burrito comes together quickly with everyday ingredients and flexible options to make it your own. Whether you eat it right away or prep ahead for the week, it’s an easy, satisfying breakfast you’ll be excited to eat.
Need more high-protein egg recipes? Try my cottage cheese scrambled eggs, sheet pan eggs, egg and cheese quesadilla, or easy tortilla quiche.
The perfect healthy breakfast
- Balanced and satisfying. With eggs, egg whites, beans, and cheese, each burrito delivers the perfect mix of protein, fiber, and flavor to keep you full and energized.
- Easy to make, easier to customize. This recipe comes together in a few simple steps — and you can tweak the ingredients to suit your taste, dietary needs, or available ingredients.
- Perfect for meal prep. Make a big batch, wrap them up, and enjoy a nutritious, high-protein breakfast any day of the week.
Nutrition highlight — each protein breakfast burrito has 30g protein and 8g fiber!
Ingredients and substitutions
Scroll down to the recipe card for the full ingredients list and detailed recipe.
- Egg and egg whites: The main protein source in these breakfast burritos. Using both whole eggs and egg whites offers a great balance of micronutrients (from the yolk) and lean protein.
- Cooking spray: Use a light layer of cooking spray, butter, or a neutral oil to cook your eggs. This helps prevent sticking while minimizing added calories.
- Salt and pepper: Season your eggs to taste. Feel free to add other spices or seasonings if you like.
- Tortilla: Use a large tortilla to hold all the fillings. A whole wheat, high-fiber, or high-protein tortilla works great for extra nutrition.
- Light mayonnaise: Adds a little moisture and richness without overpowering the other flavors. Use regular or avocado oil mayonnaise if preferred.
- Sharp cheddar: A bold, melty cheese that brings both protein and flavor.
- Black beans: Canned black beans add fiber, protein, and texture. Rinse and pat dry before using to avoid a soggy burrito.
- Hash brown: A single frozen hash brown patty adds fun flavor and satisfying crunch. Cook it according to package instructions before assembling.
- Green onion: Adds mild, fresh onion flavor. You can substitute white or red onion, or skip it entirely.
- Pickled jalapeño slices: These add a subtle heat and acidity. Leave them out if you’re spice-sensitive.
- Chili crisp: A drizzle adds bold flavor and a bit of heat. Optional, depending on your spice preference.
Swaps and dietary adjustments
These breakfast burritos are naturally high-protein and vegetarian.
- Gluten-free: Choose a gluten-free tortilla.
- Dairy-free: Skip the cheese or substitute a dairy-free cheese.
- Lower carb: Use a low carb tortilla and skip the hashbrown.
- Higher fiber: Use a whole wheat or high-fiber tortilla.
- Low sodium: Skip the hash brown and use minimal salt in your eggs.
How to make a protein breakfast burrito
Scramble eggs: And season to taste.
Assemble burrito: Spread mayo and add all other ingredients.
Wrap burrito: Wrap tightly and tuck in the sides.
Toast: Toast both sides on a hot pan until golden brown.
Meal prep instructions
- Assemble and toast burrito as normal.
- Let it cool completely to room temperature.
- Wrap in aluminum foil and add to a freezer-safe bag. Store for up to 4 days in the fridge or 3 months in the freezer.
- To reheat, place the aluminum-wrapped burrito in a pre-heated oven at 400 F. Let it cook for 10-12 minutes (or longer), or until heated through. To re-heat from frozen, defrost in the fridge overnight before heating.
How to customize your protein breakfast burrito
Add or swap ingredients to match your taste, dietary needs, or what you have on hand.
- Eggs: Use 3 whole eggs, ½ cup egg whites, or the suggested mix of both.
- Mayonnaise: Use light, regular, or plant-based mayo — or swap for garlic aioli, spicy mayo, or 1/4 avocado (mashed).
- Tortilla: Boost protein or fiber by choosing a high-fiber, high-protein, low-carb, or whole wheat tortilla.
- Cheese: Swap sharp cheddar for an equal amount of feta, mozzarella, marble, or pepper jack.
- Beans: Use black beans or swap for any canned bean you like, such as white beans or red kidney beans. You can also skip the beans and add ¼ cup cooked and crumbled taco meat or sausage instead.
- Veggies: Add 2–3 tablespoons of small diced bell pepper, white onion, zucchini, or broccoli to your eggs before scrambling.
- Herbs: Add 1–2 teaspoons of fresh herbs like chopped parsley, cilantro, or chives to your burrito before rolling.
- Condiments: Serve with hot sauce, salsa, guacamole, sour cream, Greek yogurt, or ketchup.
Common questions
10-inch tortillas are the perfect size for this recipe.
Yes, but the oven will produce the best results. For the air fryer, keep it wrapped in foil and heat for 6-8 minutes at 350 F, or as long as needed to heat through. For the microwave, remove burrito from foil and wrap in moistened paper towel. Microwave on high for 45-60 seconds or until heated through. To re-heat from frozen, defrost your protein breakfast burrito in the fridge overnight first.
Serve your protein breakfast burrito with any sauce or condiment like hot sauce, salsa, guacamole, sour cream, Greek yogurt, or ketchup. For even more fiber, serve fruit on the side like fresh berries, apple or pear slices, or an orange.
Yes. As a dietitian, I recommend most people eat 25+ grams of protein per meal, and as much fiber as possible. This recipe meets those suggestions and is an adequate amount of calories for most — but everyone is different!
High Protein Breakfast Burrito
Ingredients
Eggs
- 1 large egg
- ⅓ cup egg whites
- cooking spray or butter, to coat pan
- salt and pepper, to taste
Burrito
- 1 large tortilla, choose a high protein/fiber option if possible
- 2 tsp light mayonnaise
- ¼ cup grated sharp cheddar cheese
- ¼ cup canned black beans, drained, rinsed, and dried
- 1 frozen hash brown patty, cooked and chopped
- 1 green onion, sliced thin
- 1-2 Tbsp pickled jalapeno slices, optional
- ¼ tsp chili crisp condiment
To Serve
- hot sauce, salsa, guacamole
Equipment
Instructions
Scramble eggs
- In a small bowl, whisk eggs and egg whites together.
- Heat a non-stick pan to medium. Coat with a thin layer of cooking spray or butter.
- Add eggs to pan and scramble. Season with salt and pepper, and set aside.
Assemble burritos
- Place a large tortilla on a plate or cutting board.
- Spread mayonnaise in the center, leaving 2-3 inches clear along the edges. Add cheese, beans, hash brown, green onion, jalapeno, and eggs. Drizzle with chili oil and add any additional fillings.
- Tightly wrap your protein breakfast burrito and tuck in the sides.
Toast burrito and serve
- Heat a clean pan to medium heat.
- Add burrito, seam side down and flatten with the back of a spatula. Let your burrito toast for 2-3 minutes or until golden brown. Flip, and repeat on the other side.
- Transfer your burrito to a cutting board and slice in half. Serve immediately and enjoy!
Notes
- Nutrition facts calculated with whole wheat tortilla and light mayonnaise.
