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Tasty High-Protein Burritos

Category: Satisfying Entrées for Any Occasion

Bite into cheesy, sausage-packed burritos filled with black beans and taco flavors. We're talking scrambled eggs, cooked peppers and onions, and loads of melty cheese. You can freeze them, so breakfast is sorted for even your busiest mornings—just warm 'em up and eat. Toss on some avocado or a scoop of salsa for extra zip and color. They're super filling, wallet-friendly, and will keep you happy till lunch.

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Dana
Updated on Sun, 08 Jun 2025 18:54:13 GMT
Three stacked burritos showing filling made with veggies and meat. Pin
Three stacked burritos showing filling made with veggies and meat. | chefsnaps.com

When my days get wild, these breakfast burritos help me power through. They're stuffed with creamy eggs, sizzling sausage, colorful veggies, black beans, and loads of melty cheese. I can whip them up ahead of time, and they always keep me full on the craziest mornings.

Back-to-school craziness? These have always been my go-to. I started with just a freezer test batch, and now my family asks for them every Sunday, no matter what.

Hearty Ingredients

  • Optional toppings: Salsa is fresh, sour cream adds tang, and you can throw on avocado or hot sauce for creaminess or a kick, whatever you're into
  • Salt and pepper: Can't leave these out they make everything taste right—try kosher salt and fresh ground pepper for a boost
  • Taco seasoning: Gives a punch of smoky spice use your own mix if you have a favorite
  • Fresh garlic: Chopped up for a burst of flavor real cloves are always better than the stuff in a jar
  • Butter or olive oil: Gets your veggies nice and toasty I always grab real butter if I can for extra yum
  • Medium onion: Chop it up for some sweet, deep flavor I usually go with yellow onions because they’re not too strong
  • Red bell pepper: Dice these up for a pop of color and some sweetness pick ones that are shiny and firm
  • Shredded cheddar cheese: Makes things melty and rich sharp cheddar is the move if you want that bold taste
  • Breakfast sausage: Adds tons of flavor go for a good brand with less filler if possible
  • Large eggs: The star for creaminess and protein fresh ones really do taste richer
  • Large flour tortillas: Choose soft and fresh ones—if they're stiff, they'll crack so pick carefully

Tasty Steps

Fill and Roll:
Start off by laying a warm tortilla flat. Heap about three-quarters of a cup of your warm filling a little below the center. Fold the bottom tight over that goodness, then tuck in the sides, and roll it all up—snug as can be. Freezing? Wrap each tightly in parchment so they don’t dry out on you.
Melt the Cheese:
With sausage back in the pan, toss in taco seasoning and give it a good mix. Sprinkle shredded cheese on top, then gently fold until that cheese gets all melted and gooey through the filling.
Scramble Eggs In:
Pour your eggs over the sautéed veggies. Turn the heat down to medium low. Stir slowly as they cook, just till they’re set but still shiny—they’ll finish while you make the burritos.
Sauté Veggies Next:
Drop in a little butter, crank the heat to medium, and sauté your onion and pepper. Stir often—let them soften and start barely browning, about five minutes. Add garlic last and sauté for half a minute until it smells amazing.
Brown the Sausage:
Get a big skillet hot, toss in the sausage, break it into tiny pieces, and cook for ten minutes or until brown all over. Scoop it onto a plate but keep some of that tasty fat in there for the veggies.
Chop and Prep:
Cut up the onion and bell pepper into small chunks so they cook evenly. Crack eggs into a bowl, beat them up with milk, salt, and pepper for fluffy eggs. Warm tortillas for a few seconds in the microwave or skillet to make rolling easy later.
A stack of three burritos with eggs and tomatoes. Pin
A stack of three burritos with eggs and tomatoes. | chefsnaps.com

Sharp cheddar all the way for me—it really pops. And every time I make these, my youngest comes around to swipe a scoop of filling. Now, it’s just expected that I save some for our official taste test.

Keeping Yours Fresh

They stay fresh in the fridge for about four days. For the freezer, make sure everything’s cooled off, then wrap each burrito nice and snug in parchment or foil. Pop them in a freezer bag. Let them defrost overnight in your fridge, or heat them up straight from frozen in the microwave or skillet for the best stuff.

Change It Up

Try turkey or even plant-based sausage if you want something lighter or meat-free. If you’re low on cheddar, just toss in Monterey Jack or a Mexican cheese blend. Throw in extra spinach or kale for more greens, or sub in pinto beans for black beans if that’s your thing.

A stack of three burritos with eggs and tomatoes. Pin
A stack of three burritos with eggs and tomatoes. | chefsnaps.com

Ways To Serve

Top them with things like chunky salsa, cubed avocado, or some zingy pickled jalapeños. You can also dish them up next to roasted potatoes or a simple fruit salad to round out breakfast. On a rushing morning, they’re still super tasty eaten right out of hand, no need for anything fancy.

Background Bite

Breakfast burritos got their start in the American Southwest, mashing together Tex-Mex tastes and classic breakfast stuff. They’ve really taken off for meal prep since they travel so well and you can tweak the filling any way you like. Mixing up those flavors every weekend is my favorite part.

Recipe FAQs

→ What kind of tortillas should I use for these?

Go for big flour tortillas around 10 inches wide. They're soft, easy to fold, and won't bust open with all the good stuff inside.

→ Is it okay to swap out the sausage?

You bet! Switch in chicken sausage, turkey sausage, or go meatless with some crumbled tempeh instead.

→ What's the trick to keep them from getting soggy in the freezer?

Let all your fillings cool down, then wrap tight using foil or parchment. Skip juicy ingredients, and don't overstuff them.

→ Got topping suggestions?

Spoon on salsa, slide in some avocado, add sour cream, or shake on hot sauce. Mix and match for texture and bold flavors.

→ How should I heat up the frozen ones?

Let them thaw in the fridge overnight. Unwrap, then toss in the microwave or on a skillet til they're warm and the cheese melts again.

Protein Burritos

Loaded with beans, sausage, and cheesy eggs—these burritos make mornings easier and pack some real protein power.

Preparation Time
15 min
Cooking Time
25 min
Total Time
40 min
By: Dana

Category: Main Dishes

Difficulty: Intermediate

Cuisine: Tex-Mex US Style

Yield: 8 Servings (8 burritos)

Dietary Preferences: ~

Ingredients

→ Main Ingredients

01 2 cloves garlic, chopped small
02 2 tablespoons butter or olive oil (28 g)
03 60 ml milk
04 12 big eggs
05 1 tablespoon taco seasoning
06 1 medium size onion, chopped
07 454 g breakfast sausage
08 1 big red pepper, chopped
09 Salt and black pepper, as much as you like
10 8 huge flour tortillas (25 cm)
11 200 g shredded cheddar

→ Optional Toppings

12 Avocado
13 Salsa
14 Hot sauce
15 Sour cream

Steps

Step 01

If you're freezing these, wrap each one with parchment and let it cool to keep it from getting mushy.

Step 02

Grab a tortilla, load about 175 g filling near the bottom, pull the lower flap over it, tuck in the sides, then roll it up tight so it stays together.

Step 03

Toss the cooked sausage back in with the eggs and veggies, sprinkle over taco seasoning, give it all a good stir, then take the pan off the heat and add the shredded cheese.

Step 04

Tip the beaten eggs in the pan and slowly push them around over medium heat until they're just cooked and still look a bit shiny.

Step 05

Pop in the chopped garlic, stir it for just half a minute till it smells great.

Step 06

Drop butter or olive oil into the same pan, cook your onion and red pepper until they look soft, around five minutes.

Step 07

Preheat a big non-stick pan to medium, toss in the sausage and break it up while it cooks for 8–10 minutes. Take it out but keep the drippings in there.

Step 08

Heat tortillas for a bit in a dry skillet or use a microwave, just until they're loose and bendy so you won't tear them later.

Step 09

Chop up your onion and red pepper. Crack your eggs into a big bowl, splash in the milk, add some salt and pepper, and whisk it all up smooth.

Notes

  1. Let your filling cool off before you wrap so the tortillas don't get soggy.
  2. Heating up your tortillas first really helps you roll them without cracks.
  3. Don't stuff too much filling or you'll have trouble closing them and fillings might spill out.
  4. Want the best texture? Put frozen burritos in the fridge overnight to thaw before you warm them up.

Required Tools

  • 30 cm non-stick skillet
  • Cutting board, nice and big
  • Sturdy fork or whisk
  • Wood or silicone spatula
  • Good sharp chef's knife
  • Big bowl for mixing
  • All your measuring stuff
  • Can opener

Allergen Information

Check every ingredient for potential allergens, and consult a healthcare professional if uncertain.
  • Eggs, wheat, and dairy included.

Nutritional Details (Per Serving)

These details are for reference purposes and don't replace professional medical advice.
  • Calories: 450
  • Fats: 22 g
  • Carbohydrates: 35 g
  • Protein: 25 g