There are mornings when you just need something steady and satisfying. High Protein Breakfast Burritos fit that bill without fuss. They’re hearty but not heavy, simple to prep, and built to keep you going until lunch. Think soft tortillas wrapped around fluffy eggs, lean turkey, beans, and a little cheese. Nothing fancy. Just reliable, warm, and easy to eat with one hand while you sip coffee with the other.

Ingredients for this High Protein Breakfast Burritos

4 large tortillas (8 to 10 inches)
6 large eggs
6 egg whites
6 oz lean turkey sausage or 93% lean ground turkey (see vegetarian note below)
1 cup canned black beans, rinsed and drained
1 cup diced bell pepper (any color)
1/2 cup diced onion
1 cup chopped baby spinach
1/2 cup plain nonfat Greek yogurt
1/2 cup reduced-fat shredded cheddar or Monterey Jack
2 teaspoons olive or avocado oil
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
Optional: salsa, hot sauce, chopped cilantro, lime wedges

Vegetarian swap: use 6 to 8 oz crumbled extra-firm tofu or plant-based sausage in place of turkey. Season the same way.

Instructions

Prep your station. Crack the eggs and egg whites into a bowl, whisk with 1/4 teaspoon salt and the black pepper until smooth. Set the tortillas nearby, cheese and yogurt ready to go. Little things like that make assembly calm instead of chaotic.
Cook the turkey and veggies. Heat a large nonstick skillet over medium. Add 1 teaspoon oil. Brown the turkey with the onion and bell pepper, breaking the meat into small crumbles. Season with 1/2 teaspoon salt, smoked paprika, and garlic powder. Cook until the turkey is no longer pink and the peppers soften, about 5 to 6 minutes.
Stir in the beans. Fold in the black beans and cook 1 to 2 minutes, just to warm through. Scoot this mixture to one side of the skillet.
Scramble the eggs. Add the remaining 1 teaspoon oil to the empty side of the skillet. Pour in the eggs. Let them sit a few seconds, then gently pull from the edges toward the center until soft curds form. When they’re just set and still glossy, fold in the chopped spinach to wilt. Turn off the heat. You should have a cozy mix of eggs and greens next to your turkey-bean filling, ready for burrito life.
Warm the tortillas. Briefly heat each tortilla in a dry skillet or directly over a low gas flame for a few seconds per side. Warm tortillas are more flexible and less likely to tear. A small step that matters.
Assemble. Spread a spoonful of Greek yogurt down the center of each tortilla. Add a scoop of egg and spinach, then a scoop of turkey-bean mixture. Sprinkle with cheese. Don’t overfill. About 1 1/4 cups total filling per tortilla is plenty.
Fold and roll. Fold the sides in, pull the bottom up and over the filling, then roll snugly to seal. Place seam side down.
Optional crisp. If you like a lightly toasted exterior, return the burritos to the skillet, seam side down, for 1 to 2 minutes per side until the tortilla is spotty and crisp. It helps seal and tastes great.
Serve. Add salsa, hot sauce, a squeeze of lime, cilantro. Or wrap in foil and take it to go. Coffee in one hand, burrito in the other… you’ve got breakfast handled.

Cook and Prep Times

Prep time: 15 minutes
Cook time: 15 minutes
Total time: about 30 minutes
Yield: 4 burritos

Meal prep tip: These hold up well. Make a batch on Sunday, refrigerate up to 4 days, or freeze up to 2 months. Reheating tips below.

Nutritional information

Approximate per burrito, as written with high-protein tortillas, lean turkey, reduced-fat cheese, and nonfat Greek yogurt:

Calories: 485
Protein: 46 g
Carbohydrates: 31 g
Fat: 18 g
Fiber: 10 g
Sodium: about 800 mg (varies by tortilla, cheese, and sausage)

These numbers are estimates, meant to guide. If you swap ingredients or brands, the macros will shift. High-protein tortillas vary a lot in calories and fiber, so peek at the label.

Frequently asked questions

How can I make these vegetarian (or plant-based) without losing the protein?

Swap the turkey for 6 to 8 oz crumbled extra-firm tofu, pressed dry, or use a plant-based sausage crumble you like. Season it the same way and cook until lightly browned. Keep the eggs and Greek yogurt if you eat dairy and eggs. If you’re fully plant-based, make a quick tofu scramble in place of the eggs (crumbled tofu with a pinch of turmeric for color, nutritional yeast for savor, and a splash of soy or tamari). Use dairy-free Greek-style yogurt and a good melty vegan cheese. You’ll still land in that 30 to 40 g protein zone per burrito, especially if you keep the beans and choose a high-protein tortilla.

Can I freeze and reheat High Protein Breakfast Burritos without them getting soggy?

Yep. Let the assembled burritos cool to room temp first. Wrap each one tightly in foil, then place in a freezer bag, removing as much air as you can. Freeze up to 2 months.

Reheating options:

Microwave: Unwrap the foil, wrap in a paper towel, and microwave on medium for 2 to 3 minutes, flipping halfway. If the center is still cool, add 30-second bursts.
Oven: Keep wrapped in foil. Bake at 350°F (175°C) for 20 to 25 minutes from chilled, 30 to 35 minutes from frozen.
Air fryer: Unwrap foil and air fry at 350°F for 8 to 10 minutes from chilled, 12 to 15 from frozen, flipping once. If the tortilla is crisping too fast, lower the temp slightly.

What tortillas work best, and how do I keep them from tearing?

Look for 8 to 10 inch tortillas labeled high-protein or high-fiber. They’re flexible and bump the protein count nicely. Warm each tortilla before filling, either in a dry skillet or a few seconds in the microwave under a damp paper towel. Don’t overfill. If a tortilla is stubborn, a tiny smear of Greek yogurt can help “glue” the seam. And always roll seam side down for a minute in the pan to set it.