High-Protein Breakfast Burritos Recipe

By Jennifer

I love starting my mornings with a meal that keeps me full and energized, and that’s why I can’t get enough of high-protein breakfast burritos.

They’re hearty, delicious, and packed with the fuel I need to power through my day.

I usually enjoy these burritos on busy weekdays when I don’t have much time to think about food but still want something filling.

They’re also great after a workout because they provide protein, healthy carbs, and fats to help with recovery.

If you’ve been looking for a breakfast that feels indulgent but is still nutritious, this recipe is going to be your new favorite.

Table of Contents

Quick Recipe Info

Feature	Details
Calories	~480 per burrito
Protein	32g
Carbohydrates	35g
Fat	18g
Fiber	6g
Gluten-Free	No (unless using GF wrap)
Vegan	No
Servings	1 burrito

Why You’ll Love This Recipe

It packs over 30 grams of protein, keeping you full for hours.
Perfect for busy mornings, meal prep, or post-workout fuel.
Customizable with your favorite fillings like veggies, lean meats, or different cheeses.
Freezer-friendly, so you can make them ahead and reheat quickly.
Tastes just like a café-style burrito but made right at home.

Ingredients to Make High-Protein Breakfast Burritos

Making these burritos doesn’t require anything fancy—just simple, protein-rich ingredients that you probably already have at home. Each ingredient plays a key role in adding both flavor and nutrition. Here’s what you’ll need for 1 large burrito (32g protein):

2 large eggs – Eggs are the foundation of this burrito, bringing around 12g of protein plus essential nutrients like vitamin D and choline. They make the burrito hearty and fluffy.
2 large egg whites – Adding whites boosts the protein without extra fat. They’re almost pure protein, making your burrito extra filling.
3 oz cooked chicken breast (diced or shredded) – Lean chicken adds another 18–20g of protein. You can use leftovers or meal-prepped chicken.
¼ cup black beans (rinsed and drained) – Black beans add plant-based protein, fiber, and a creamy texture that balances the burrito.
¼ cup shredded reduced-fat cheddar cheese – Cheese adds about 7g protein along with creaminess and a little sharp flavor. Reduced-fat keeps calories in check.
1 medium whole wheat tortilla (large) – Whole wheat tortillas have more fiber and nutrients than white ones. They also hold everything together perfectly.
2 tablespoons salsa (any kind you like) – Salsa gives freshness, tang, and flavor without adding many calories.
1 tablespoon plain Greek yogurt – This adds creaminess, a tangy taste, and a little extra protein boost.
1 teaspoon olive oil or cooking spray – For cooking the eggs and preventing sticking.

Optional add-ins: sautéed bell peppers, spinach, onions, or avocado slices for extra nutrition and flavor.

Steps to Make High-Protein Breakfast Burritos

These burritos come together quickly with just a few steps. The key is layering everything neatly so each bite is balanced and delicious.

Step 1: Cook the Eggs

Heat a non-stick skillet over medium heat and add a little olive oil or cooking spray. Crack the eggs and egg whites into a bowl, whisk until smooth, then pour into the pan. Gently scramble the eggs until they’re fluffy but not dry. Remove from the pan and set aside.

Step 2: Prepare the Chicken and Beans

If your chicken is pre-cooked, simply warm it up in the skillet with the black beans for about 2 minutes. This step allows the flavors to mix and keeps everything hot for assembling. If you don’t have pre-cooked chicken, you can quickly sauté small diced pieces with a pinch of salt and pepper until fully cooked.

Step 3: Warm the Tortilla

Place the tortilla in a dry skillet over low heat for 20–30 seconds per side. This makes it soft and flexible, preventing tears when you roll it up.

Step 4: Assemble the Burrito

Lay the tortilla flat on a clean surface. Spread the eggs in the center, then layer on the chicken and beans. Sprinkle the shredded cheese evenly on top, then add salsa and a spoon of Greek yogurt. If you’re adding veggies or avocado, tuck them in at this stage.

Step 5: Fold and Wrap

Fold the sides of the tortilla over the filling, then roll it up tightly from the bottom to form a burrito. If you want it extra secure, wrap it in foil or parchment.

Step 6: Toast (Optional but Recommended)

For a crispy outside, place the wrapped burrito seam-side down in the skillet for 1–2 minutes per side. This step melts the cheese and gives it that classic golden-brown look.

Serving Suggestions

One of the best parts about high-protein breakfast burritos is how versatile they are. You can serve them in many ways depending on the occasion or your appetite. Here are some delicious serving ideas:

Pair with fresh fruit – A side of berries, orange slices, or melon balances the richness of the burrito with something light and refreshing.
Add a small salad – A simple green salad or avocado-tomato salad makes the meal feel more complete and adds more fiber.
Serve with extra dips – Salsa, guacamole, or hot sauce on the side allows you to customize each bite. A little extra Greek yogurt also works as a healthy sour cream alternative.
Breakfast spread – If you’re serving brunch, add roasted potatoes, yogurt parfaits, or smoothies alongside these burritos for a filling spread.
On-the-go option – Wrap your burrito tightly in foil and take it with you for a portable breakfast. It’s perfect if you need something satisfying on the commute or after the gym.

Whether you enjoy it with sides or on its own, this burrito feels like a full meal that keeps you satisfied for hours.

Meal Prep Tips: Can We Make High-Protein Breakfast Burritos in Advance?

Yes, these burritos are excellent for meal prep! In fact, they’re one of my favorite recipes to prepare ahead of time because they store well and taste just as good reheated. Here’s how you can do it:

Cook everything first – Scramble the eggs, cook or shred the chicken, and prepare your beans and cheese. Let the ingredients cool slightly before assembling.
Assemble the burritos – Lay out the tortillas and fill them with the eggs, chicken, beans, and cheese. Skip salsa or Greek yogurt if you’re making them in advance—add those fresh when serving so the burrito doesn’t get soggy.
Wrap individually – Roll each burrito tightly, then wrap it in foil or parchment paper. This keeps them fresh and makes reheating easier.
Store in the fridge or freezer –
- In the fridge: burritos last up to 4 days.
- In the freezer: they can be stored for up to 2 months. Make sure they’re wrapped well to prevent freezer burn.
Reheat when ready – Warm in the microwave, oven, or skillet. If frozen, thaw overnight in the fridge before reheating for the best texture.

Meal prepping these burritos saves a ton of time during the week, and you’ll always have a protein-packed breakfast ready to go.

Tips and Tricks

Even though these burritos are simple, a few smart tricks can make them taste even better and keep them fresh longer.

Use a large tortilla – A big whole wheat tortilla holds everything securely and makes rolling easier. Smaller tortillas often tear or can’t fit all the fillings.
Don’t overstuff – It’s tempting to load up on fillings, but too much makes the burrito hard to roll and likely to burst open. A balance of protein, beans, and cheese works best.
Cook eggs gently – Scrambled eggs should be soft and slightly creamy, not dry. Overcooked eggs make the burrito less enjoyable. Remove them from heat while they’re still a little glossy—they’ll finish cooking on their own.
Layer smartly – Place cheese near the warm eggs or chicken so it melts nicely. Keep wet ingredients (like salsa or Greek yogurt) in the middle, away from the tortilla edges, to prevent sogginess.
Toast before serving – Lightly browning the wrapped burrito in a skillet gives it a crisp exterior and seals the edges. This step also melts the cheese perfectly.
Freeze without sauce – If prepping ahead, leave out salsa, avocado, or yogurt until serving. These fresh toppings taste much better when added just before eating.
Cut in half for serving – If serving family-style or for kids, slicing the burrito in half makes it easier to eat and also shows off the colorful layers inside.

These little details make your burritos not just good, but seriously delicious and meal-prep friendly.

Variations

The beauty of this recipe is its flexibility. You can swap proteins, play with flavors, or even adjust for dietary needs. Here are some tasty variations to try:

Turkey Sausage Burrito – Swap the chicken for lean turkey sausage. It adds a savory kick and pairs well with peppers and onions.
Steak and Egg Burrito – Use thinly sliced grilled steak for a heartier, restaurant-style version with about 40g of protein per burrito.
Veggie-Packed Burrito – Skip the meat and load up on black beans, sautéed peppers, onions, spinach, and mushrooms. Add extra egg whites or tofu for protein.
Spicy Kick Burrito – Add jalapeños, chipotle peppers, or a drizzle of hot sauce for extra heat. Pepper jack cheese also boosts the spice.
Low-Carb Version – Use a low-carb tortilla or even a large collard green leaf to wrap your fillings. Keep the chicken, eggs, and cheese for protein without the extra carbs.
Mediterranean Twist – Replace salsa with hummus, swap cheddar for feta, and add roasted red peppers and spinach for a fresh, tangy spin.
Avocado Lover’s Burrito – Add creamy avocado slices or guacamole for healthy fats and a smooth texture that pairs perfectly with the protein-rich fillings.

These variations let you enjoy the same protein-packed benefits without ever getting bored. You can easily rotate them throughout the week for variety.

Storage and Reheating Guidelines

One of the reasons these burritos are so popular is that they’re perfect for storing and reheating. You can make a big batch ahead of time and enjoy them throughout the week (or even longer if frozen). Here’s how to do it the right way:

In the Refrigerator
- Wrap each burrito tightly in foil or parchment paper, then place them in an airtight container or zip-top bag.
- Store in the fridge for up to 4 days.
- To reheat: unwrap the burrito, place it on a microwave-safe plate, and heat for 60–90 seconds, flipping halfway. If you prefer a crispier texture, warm it in a skillet for 2–3 minutes per side.
In the Freezer
- For long-term storage, wrap burritos individually in foil and place them in a freezer bag. Press out as much air as possible to avoid freezer burn.
- Burritos can be frozen for up to 2 months without losing flavor or texture.
- To reheat: thaw overnight in the fridge for the best results, then heat as described above. If reheating from frozen, microwave for about 3–4 minutes, turning halfway, or bake in the oven at 375°F (190°C) for 20–25 minutes.
Best Reheating Tip
- For a crunchy exterior, unwrap the burrito and lightly toast it in a skillet or air fryer after microwaving. This locks in the flavors and gives you that golden, slightly crispy tortilla finish.

By storing and reheating them properly, you’ll always have a filling, protein-rich meal ready when you need it most.

Frequently Asked Questions (FAQs)

Here are some common questions people have when making high-protein breakfast burritos:

1. Can I make these burritos vegetarian?
Yes! Simply leave out the chicken and use black beans, tofu, or scrambled egg whites for protein. Add extra veggies like peppers, spinach, or mushrooms for flavor.

2. What’s the best tortilla to use?
Whole wheat tortillas are a great choice because they add extra fiber and nutrients, but you can also use low-carb tortillas, spinach wraps, or gluten-free options depending on your needs.

3. How much protein is in each burrito?
On average, one burrito made with eggs, chicken, beans, and cheese provides 30–35 grams of protein, depending on your exact portions.

4. Can I add rice to the filling?
Yes, but keep in mind that rice adds more carbs and reduces the protein-to-carb ratio. If you want extra bulk without sacrificing protein, quinoa is a great substitute.

5. How do I keep my burrito from getting soggy?
Avoid adding watery ingredients (like fresh salsa or yogurt) before storing. Add them fresh after reheating for the best taste and texture.

6. Are these burritos good for weight loss?
They can be! Since they’re packed with protein and fiber, they keep you full for hours, which may reduce snacking. Just watch your tortilla size and cheese portions to control calories. You can also try these English Muffin Breakfast Pizzas for breakfast.

7. Can I serve them to kids?
Absolutely. You can make smaller burritos using smaller tortillas and tone down spicy ingredients for younger taste buds.