Recipe Detail

Healthy Breakfast Burritos

Last updated: Mar 04, 2014

By Lynn Grieger, RD, CDE, CPT for Summit Medical Group

Reviewed by Susan C. Canonico, RD

Tired of cereal, fruit, and yogurt for breakfast? Try a protein-packed breakfast burrito instead!

Ingredients

  • 1/2 cup of diced onion
  • 1/2 cup of chopped red and green bell peppers
  • 1 teaspoon of canola oil
  • 3 large eggs and 3 large egg whites
  • 1/4 cup of fat-free milk
  • 1/2 cup of pinto of black beans, rinsed and drained
  • 1/2 cup of shredded low-fat cheddar cheese
  • 1 chopped avocado
  • Dash of salt and pepper
  • 4 6-inch whole wheat tortillas
  • 1/2 cup of salsa
  • Hot sauce to taste

Directions

  1. Heat the canola oil in a nonstick skillet.
  2. Saute the onion and bell peppers until they are soft (about 5 minutes).
  3. Add beans and heat through for 2 to 5 minutes.
  4. Place vegetable/bean mixture in a bowl and stir in the shredded cheese.
  5. Thoroughly mix together the eggs, egg whites, fat-free milk, and salt and pepper with a fork and scramble it in the skillet.
  6. Wrap the tortillas in damp paper towels and microwave them on high for 20 to 40 seconds to soften them.
  7. Layer each tortilla with the vegetable/bean mixture, scrambled eggs, salsa, hot sauce, and avocado.
  8. Roll the tortilla up and serve it.
Nutritional information
Nutrition Facts
Serving Size 1 burrito
Amount Per Serving
Calories 376
% Daily Value *
Total Fat 14g
Cholesterol 160g 53%
Sodium 790g 34%
Total Carbohydrate 35g 11%
Dietary Fiber 7g 28%
Protein 17g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Notes

If you are watching your weight or limiting salt, consider having half a breakfast burrito to cut calories and sodium.

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