High-Protein Freezer Breakfast Burritos
⏱ 50 min💪 36g protein per burrito🔥 ~575 cal🍽 8 burritos
A gas station breakfast burrito has about 15g of protein and costs five dollars. These have 36g and cost about a dollar fifty. The build matters more than the recipe: eggs pulled off the heat a minute early so they do not overcook again in the microwave, and no wet salsa inside the wrap. Do one Sunday session and you have eight mornings handled.
Ingredients
- 1 lb bulk chicken or turkey breakfast sausage
- 12 large eggs
- 1 cup liquid egg whites
- 1 (15 oz) can black beans, drained and rinsed
- 6 oz pepper jack cheese, shredded
- 8 large (10-inch) flour tortillas
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1/2 tsp fine salt
- 1/4 tsp black pepper
Instructions
- Cook the sausage in a large nonfat skillet over medium-high heat for 7 to 8 minutes, breaking it up, then stir in the cumin and the drained black beans and transfer everything to a bowl.
- Whisk the eggs, egg whites, salt, and pepper, then scramble them in the oiled skillet over medium-low, stirring slowly, and pull them off the heat while they still look slightly wet.
- Warm the tortillas for 20 seconds in the microwave under a damp paper towel so they roll without cracking.
- Build each burrito with about a half cup of eggs, a scoop of the sausage and bean mixture, and a small handful of cheese, then fold in the sides and roll tightly.
- Wrap each burrito in parchment, then in foil, and label the batch with the date before freezing.
- They keep 4 days in the fridge or 3 months in the freezer. Reheat by removing the foil and microwaving in the parchment for 90 seconds from the fridge, or 3 minutes from frozen at 50% power then 30 seconds on high.
Tips
- Underscramble the eggs on purpose. They finish cooking during reheating, and eggs that were already firm in the pan come out of the microwave squeaky and gray.
- Keep salsa, hot sauce, and fresh pico outside the burrito. Wet ingredients turn the tortilla to paste in the freezer no matter how well you wrap it.
- Let the filling cool to room temperature before rolling. Steam trapped in a warm burrito becomes ice crystals, and ice crystals become a soggy tortilla.
FAQ
- How long do breakfast burritos last in the freezer?
- Three months wrapped in parchment and foil. After that they are still safe but the tortilla starts picking up freezer taste and the edges get leathery.
- Can I reheat a frozen breakfast burrito in an air fryer?
- Yes, and the tortilla comes out much better. Unwrap it completely, air fry at 350F for 12 to 14 minutes from frozen, flipping halfway.
- How do I stop my burritos from getting soggy?
- Cool the filling first, leave the salsa out, and reheat in parchment rather than foil so steam can escape. Foil traps moisture against the tortilla.
- Can I use low-carb tortillas?
- Yes, and most high-fiber low-carb tortillas add a few grams of protein. They are less forgiving to roll, so warm them a full 30 seconds and do not overfill.
