Meals · High Protein
High-Protein Egg and Turkey Sausage Breakfast Burritos (46g Protein)
These hearty breakfast burritos deliver approximately 45 grams of protein and 729 calories per serving. They feature scrambled eggs, savory ground turkey sausage, and black beans, all wrapped in a warm flour tortilla.
Nutrition per serving
- Protein
- 46 g
- Calories
- 729
- Carbs
- 68 g
- Fat
- 30 g
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
- 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
- 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.
- While the sausage cooks, whisk the eggs with salt and pepper in a medium bowl.
- 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.
- Warm the flour tortillas according to package directions (typically 15-20 seconds in a microwave or briefly in a dry skillet).
- 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.
- Fold in the sides of the tortilla, then tightly roll it up from the bottom. Repeat with the remaining tortillas and fillings.
- Serve immediately with salsa on the side.
Why This Works
This breakfast burrito delivers over 40 grams of protein per serving, turning 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. Black beans contribute plant-based protein and fiber, making each burrito more filling and nutritious than commercial versions.
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.
Sources Research-Backed
Frequently Asked Questions
Can I freeze these breakfast burritos?
Yes. They freeze for up to 3 months. Wrap each burrito tightly in plastic wrap, then place in a freezer bag. Thaw overnight in the fridge before reheating, or microwave frozen for 2-3 minutes, flipping halfway through.
How do I reheat frozen breakfast burritos?
Microwave for 30-60 seconds to warm through, then toast all sides in a hot skillet until golden and crispy. The skillet step is key. It turns a soggy reheated burrito into something restaurant-worthy. Air fryer at 350°F for 8-10 minutes also works well straight from frozen.
How can I add more bulk without extra calories?
Add sautéed spinach, diced bell peppers, or mushrooms. They provide volume and fiber with minimal calories. Cauliflower rice is another option. Black beans add protein and fiber while keeping calories reasonable. Avoid adding extra cheese, which adds calories fast.
