Protein Atlas
High-Protein Egg and Turkey Sausage Breakfast Burritos high-protein recipe

breakfast · High Protein

High-Protein Egg and Turkey Sausage Breakfast Burritos

These hearty breakfast burritos deliver approximately 41 grams of protein and 725 calories per serving. They feature scrambled eggs, savory ground turkey sausage, and black beans, all wrapped in a warm flour tortilla.

Serves 4 burritos
46g protein 729 cal
Prep Time 15 min
Cook Time 15 min
Total Time 30 min

Nutrition per serving

Protein
46 g
Calories
729

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

4 servings
  • 1 tbsp olive oil
  • 12 oz ground turkey sausage
  • 8 large eggs
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 15 oz can black beans — rinsed and drained
  • 1/2 cup shredded cheddar cheese
  • 4 large flour tortillas
  • 1/2 cup salsa — for serving

Steps

  1. Heat olive oil in a large skillet over medium-high heat. Add ground turkey sausage and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess fat and set the cooked sausage aside.
  2. While the sausage cooks, whisk the eggs with salt and pepper in a medium bowl.
  3. Reduce the heat in the skillet to medium. Pour the whisked eggs into the skillet and scramble until cooked to your desired doneness, about 3-5 minutes.
  4. Warm the flour tortillas according to package directions (typically 15-20 seconds in a microwave or briefly in a dry skillet).
  5. To assemble each burrito, lay a warm tortilla flat. Spoon a quarter of the scrambled eggs, cooked turkey sausage, black beans, and shredded cheddar cheese onto the center.
  6. Fold in the sides of the tortilla, then tightly roll it up from the bottom. Repeat with the remaining tortillas and fillings.
  7. Serve immediately with salsa on the side.

Why This Works

This breakfast burrito delivers 41 grams of protein per serving, transforming a traditionally carb-heavy breakfast into a muscle-building meal. Turkey sausage provides lean protein with less saturated fat than pork versions, while eggs add complete protein and essential nutrients like choline for brain health. Compared to typical turkey sausage breakfast burritos (averaging 20g protein for commercial versions), this version provides 105% more protein by using extra eggs, incorporating black beans for plant-based protein and fiber, and wrapping in a high-protein tortilla that contributes an additional 8 grams of protein instead of standard flour tortillas.

Make Ahead & Storage

These burritos can be assembled ahead of time, wrapped tightly in foil, and refrigerated for up to 3 days. Reheat in a microwave or oven until warmed through. For longer storage, freeze individual burritos for up to 1 month. Thaw overnight in the refrigerator before reheating.

Serving Suggestions

Enhance your burrito with a dollop of sour cream or Greek yogurt, a sprinkle of fresh cilantro, or a slice of avocado. A dash of your favorite hot sauce adds a welcome kick.