Introduction
Looking to kickstart your day with a nutritious and satisfying meal? High-protein breakfast burritos are an excellent choice for anyone seeking a hearty breakfast. Packed with protein from eggs and turkey sausage, combined with fresh veggies and a dose of wholesome carbohydrates, these burritos are not only delicious but also versatile. Perfect for meal prep, they’re easy to make and convenient for busy mornings.
Detailed Ingredients with measures
– 4 large whole wheat or flour tortillas (10-inch)
– 6 large eggs
– 6 large egg whites (approximately ¾ cup)
– ¼ cup low-fat cottage cheese
– 1 tablespoon olive oil
– 1 cup frozen hash browns, thawed
– ½ cup red bell pepper, diced
– ½ cup sweet yellow onion, diced
– 2 cups fresh baby spinach, roughly chopped
– 8 ounces ground turkey sausage, cooked and crumbled
– ½ cup shredded cheddar cheese
– Optional Toppings:
– Salsa
– Avocado slices
– Fresh cilantro
– Plain Greek yogurt or sour cream
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings
Instructions
1. **Prepare the Vegetables:**
– Heat 1 tablespoon of olive oil in a large skillet over medium heat.
– Add the diced red bell pepper and sweet yellow onion. Sauté for about 3–4 minutes until they begin to soften.
– Add the chopped spinach and cook until wilted. Remove the vegetables from the skillet and set aside.
2. **Cook the Hash Browns:**
– In the same skillet, add the thawed hash browns. Cook according to package instructions until they are golden brown and crispy. Remove from the skillet and set aside.
3. **Prepare the Egg Mixture:**
– In a mixing bowl, whisk together the 6 large eggs, 6 large egg whites, and ¼ cup of low-fat cottage cheese until well combined.
– Season with salt and pepper to taste.
4. **Cook the Eggs:**
– Pour the egg mixture into the same skillet over medium heat.
– Scramble the eggs gently until they are fully cooked but still moist.
5. **Combine Ingredients:**
– Add the cooked turkey sausage, sautéed vegetables, and hash browns to the scrambled eggs.
– Stir in the shredded cheddar cheese until it melts and the mixture is well combined.
6. **Assemble the Burritos:**
– Warm the tortillas in a dry skillet or microwave to make them more pliable.
– Lay each tortilla flat and spoon an equal portion of the egg and sausage mixture onto the center of each tortilla.
– Add any optional toppings like salsa, avocado slices, or fresh cilantro.
– Fold in the sides of the tortilla and roll it up tightly to form a burrito.
7. **Serve or Store:**
– Serve the burritos immediately, or wrap them in foil for a grab-and-go option.
– For meal prep, allow the burritos to cool, then wrap them individually in foil or plastic wrap. Store in the refrigerator for up to 4 days or freeze for up to 3 months.
Reheating Instructions
– **From the Refrigerator:** Unwrap the burrito and microwave on high for 1–2 minutes until heated through.
– **From Frozen:** Unwrap the burrito, wrap it in a damp paper towel, and microwave on high for 2–3 minutes, flipping halfway through, until heated through.
Nutritional Information (per burrito)
– Calories: 450 kcal
– Carbohydrates: 35g
– Protein: 25g
– Fat: 22g
– Saturated Fat: 9g
– Cholesterol: 275mg
– Sodium: 800mg
– Fiber: 4g
– Sugar: 3g
Note: Nutritional values are approximate and can vary based on specific ingredients used. Enjoy your hearty and nutritious breakfast burritos!
Detailed Directions and Instructions
Prepare the Vegetables
– Heat 1 tablespoon of olive oil in a large skillet over medium heat.
– Add the diced red bell pepper and sweet yellow onion. Sauté for about 3–4 minutes until they begin to soften.
– Add the chopped spinach and cook until wilted. Remove the vegetables from the skillet and set aside.
Cook the Hash Browns
– In the same skillet, add the thawed hash browns. Cook according to package instructions until they are golden brown and crispy. Remove from the skillet and set aside.
Prepare the Egg Mixture
– In a mixing bowl, whisk together the 6 large eggs, 6 large egg whites, and ¼ cup of low-fat cottage cheese until well combined.
– Season with salt and pepper to taste.
Cook the Eggs
– Pour the egg mixture into the same skillet over medium heat.
– Scramble the eggs gently until they are fully cooked but still moist.
Combine Ingredients
– Add the cooked turkey sausage, sautéed vegetables, and hash browns to the scrambled eggs.
– Stir in the shredded cheddar cheese until it melts and the mixture is well combined.
Assemble the Burritos
– Warm the tortillas in a dry skillet or microwave to make them more pliable.
– Lay each tortilla flat and spoon an equal portion of the egg and sausage mixture onto the center of each tortilla.
– Add any optional toppings like salsa, avocado slices, or fresh cilantro.
– Fold in the sides of the tortilla and roll it up tightly to form a burrito.
Serve or Store
– Serve the burritos immediately, or wrap them in foil for a grab-and-go option.
– For meal prep, allow the burritos to cool, then wrap them individually in foil or plastic wrap. Store in the refrigerator for up to 4 days or freeze for up to 3 months.
Reheating Instructions
From the Refrigerator
– Unwrap the burrito and microwave on high for 1–2 minutes until heated through.
From Frozen
– Unwrap the burrito, wrap it in a damp paper towel, and microwave on high for 2–3 minutes, flipping halfway through, until heated through.
Notes
Nutritional Information
– Per burrito: 450 kcal, 35g carbohydrates, 25g protein, 22g fat, 9g saturated fat, 275mg cholesterol, 800mg sodium, 4g fiber, 3g sugar.
Ingredient Variations
– Feel free to switch the ground turkey sausage with another protein source, such as chicken or tofu, to suit your dietary preferences.
Storage Tip
– Ensure that the burritos are completely cooled before wrapping to avoid condensation and sogginess.
Cook Techniques
Preparing Vegetables
Heat olive oil in a skillet over medium heat and sauté diced bell peppers and onions until softened. Add chopped spinach and cook until wilted.
Cooking Hash Browns
Add thawed hash browns to the skillet and cook until golden brown and crispy, following package instructions.
Preparing the Egg Mixture
In a mixing bowl, whisk together eggs, egg whites, and cottage cheese. Season with salt and pepper.
Cooking the Eggs
Pour the egg mixture into the skillet over medium heat and scramble until fully cooked but still moist.
Combining Ingredients
Add cooked turkey sausage, sautéed vegetables, and hash browns to the cooked eggs. Stir in shredded cheese until melted and well combined.
Assembling Burritos
Warm tortillas to make pliable, fill with the egg mixture, and add optional toppings before folding and rolling tightly.
Storing Burritos
For meal prep, wrap cooled burritos individually in foil or plastic wrap and refrigerate for up to 4 days or freeze for up to 3 months.
FAQ
Can I use other types of meat in the burrito?
Yes, you can substitute ground turkey sausage with chicken, beef, or a meat alternative based on your preference.
Can these burritos be made vegetarian?
Absolutely! Simply omit the meat and consider adding more vegetables or plant-based protein, like black beans or tofu.
How can I make these burritos spicier?
Add diced jalapeños or spicy salsa to the egg mixture or as toppings to enhance the heat.
Can I use regular cheese instead of cheddar?
Yes, feel free to substitute cheddar with your favorite cheese, such as Monterey Jack, pepper jack, or mozzarella.
How do I reheat the burritos properly?
For refrigerated burritos, microwave for 1–2 minutes until heated through. For frozen burritos, microwave for 2–3 minutes, flipping halfway, while wrapped in a damp paper towel.
Conclusion
These high-protein breakfast burritos are a delicious and nutritious way to start your day. Packed with protein from eggs, turkey sausage, and cottage cheese, along with fiber from vegetables and whole wheat tortillas, they provide a balanced meal that can keep you satisfied for hours. Whether enjoyed fresh or as a convenient meal prep option, they are sure to become a favorite in your breakfast rotation.
More recipes suggestions and combination
Vegetarian Breakfast Burritos
Swap the turkey sausage for black beans or chickpeas for a hearty vegetarian option. Add additional vegetables like zucchini or mushrooms to enhance the flavor.
Southwestern Breakfast Burritos
Incorporate diced jalapeños, corn, and a sprinkle of taco seasoning into the egg mixture. Serve with a side of zesty salsa for a kick.
Smoked Salmon Breakfast Burritos
Replace the turkey sausage with smoked salmon, and use cream cheese instead of cottage cheese. Add capers and fresh dill for a tasty twist.
Mexican-Inspired Breakfast Burritos
Add diced avocado, chorizo, and top with a drizzle of chipotle sauce. Garnish with fresh cilantro for added flavor.
Sweet Potato and Spinach Breakfast Burritos
Incorporate roasted sweet potatoes and sautéed spinach into the egg mixture for a nutritious and filling burrito option. Serve with hot sauce for extra flavor.
