Looking for a breakfast that actually keeps you full until lunch? This high protein breakfast burrito hits the sweet spot: hearty, tasty, and easy to customize. It’s a simple mix of fluffy eggs, lean meat, beans, and cheese wrapped in a warm tortilla, with a few fresh add-ins for crunch and flavor.

You can prep it in advance, stash a few in the freezer, or make it fresh in under 20 minutes. Whether you’re fueling a workout or just want a no-fuss morning meal, this burrito has your back.

What Makes This Special

This burrito isn’t just big—it’s balanced. You get a strong protein base from eggs, turkey or chicken, and beans, plus fiber from veggies and a whole-grain tortilla.

The combo keeps blood sugar steady and prevents mid-morning snack attacks. It also fits a range of diets and can be adjusted for gluten-free, dairy-free, or vegetarian needs. Best of all, it’s easy to scale up for meal prep without losing flavor or texture.

Cooking process of high protein breakfast burrito

Shopping List

Large whole-wheat tortillas (10-inch, or use gluten-free if needed)
Eggs (4 large)
Egg whites (1/2 cup, optional for extra protein with fewer calories)
Lean ground turkey or chicken (8 ounces), or turkey sausage
Black beans (1 cup cooked, drained, and rinsed)
Shredded cheese (1/2 cup; cheddar, Monterey Jack, or pepper jack)
Greek yogurt (plain, 1/4 cup) for a creamy, high-protein swap for sour cream
Bell pepper (1 small, diced)
Red onion (1/4 cup, finely chopped)
Baby spinach (1 cup, roughly chopped)
Salsa (1/2 cup; mild or spicy)
Avocado (1 small, sliced; optional)
Olive oil or cooking spray
Spices: salt, black pepper, garlic powder, chili powder, cumin, smoked paprika
Fresh cilantro (optional, for garnish)
Hot sauce (optional)

How To Make This High Protein Breakfast Burrito

Prep your ingredients. Dice the bell pepper and onion, chop the spinach, drain and rinse the beans, and whisk the eggs with the egg whites.
Season the egg mixture with a pinch of salt and pepper.
Cook the meat. Warm a nonstick skillet over medium heat with a touch of olive oil. Add the ground turkey or chicken and cook, breaking it up with a spatula, until browned and cooked through. Season with 1/2 teaspoon chili powder, 1/2 teaspoon cumin, 1/4 teaspoon garlic powder, and a pinch of smoked paprika.
Sauté the veggies. Add the onion and bell pepper to the skillet and cook until softened, about 3–4 minutes.
Stir in the black beans and cook for another minute to warm them through. Transfer the mixture to a bowl.
Scramble the eggs. In the same skillet, lightly spray with cooking spray if needed. Pour in the egg mixture and gently scramble over medium-low heat until just set and still soft.
Avoid overcooking—soft eggs make better burritos.
Combine the filling. Return the meat and bean mixture to the pan with the eggs. Add the chopped spinach and let it wilt for 30–60 seconds. Taste and adjust seasoning with salt, pepper, or more chili powder.
Warm the tortillas. Heat tortillas in a dry skillet for 10–15 seconds per side, or wrap them in a damp paper towel and microwave for 20–30 seconds.
Warm tortillas are easier to roll without tearing.
Assemble. Place a tortilla on a board. Add a generous scoop of the egg filling down the center. Top with shredded cheese, a spoonful of Greek yogurt, salsa, and avocado slices if using.
Don’t overfill.
Roll it up. Fold the sides in, then roll from the bottom up, keeping it tight. If you’re meal prepping, wrap in foil or parchment. If eating now, move to the next step.
Optional: crisp the outside. Place the burrito seam-side down in a lightly oiled skillet over medium heat.
Cook 1–2 minutes per side until golden. This helps seal the burrito and adds a pleasant crunch.
Serve. Slice in half if you like. Add hot sauce, extra salsa, or a sprinkle of cilantro.

Storage Instructions

Refrigerator: Wrap burritos tightly in foil or store in airtight containers.
Keep up to 3 days. Reheat in a skillet over low heat or microwave for 60–90 seconds, then crisp in a pan for best texture.
Freezer: Cool completely before wrapping in parchment and foil or sealing in freezer bags. Freeze up to 2 months.
Reheat from frozen in the microwave (2–3 minutes) or oven at 375°F (190°C) for 20–25 minutes, then crisp in a skillet.
Make-ahead tips: If freezing, skip fresh avocado and watery salsas inside; add those after reheating. Use a little less Greek yogurt so the burrito doesn’t get soggy.

Final dish of high protein breakfast burrito

Health Benefits

This burrito packs a strong protein punch to keep you satisfied and support muscle repair. The combination of eggs, lean meat, beans, and Greek yogurt offers complete and complementary proteins.

Whole-wheat tortillas and beans provide fiber for steady energy and better digestion. Veggies like spinach and peppers add vitamins A, C, and K, along with antioxidants. If you adjust the cheese and oil, you can keep calories in check without sacrificing flavor or texture.

Pitfalls to Watch Out For

Overfilling the tortilla: It seems harmless, but it makes rolling messy and leads to tearing.
Keep it moderate and roll tightly.
Wet ingredients inside: Too much salsa or yogurt can make the burrito soggy, especially for storage. Use small amounts and add extra on the side.
Dry eggs: Overcooked eggs turn rubbery. Keep the heat medium-low and pull them off while slightly soft.
Bland filling: Don’t skimp on seasoning.
A pinch of salt and a mix of chili powder, cumin, and paprika make a big difference.
Skipping the warm-up: Cold tortillas crack. Warm them first to get that perfect roll and better texture.

Alternatives

Vegetarian: Skip the meat and add more beans or tofu scramble. A few tablespoons of nutritional yeast give a cheesy vibe.
High-high protein: Add cooked turkey bacon, a little extra egg white, or swap half the beans for cottage cheese (drained) for a creamy boost.
Dairy-free: Use a dairy-free cheese and swap Greek yogurt for mashed avocado or a drizzle of tahini-lime sauce.
Low carb: Use a low-carb or high-fiber tortilla, or wrap in a large collard leaf softened in hot water.
Increase eggs and meat, reduce beans.
Spice lovers: Add chipotle in adobo, jalapeños, or a spicy salsa. A dash of hot honey can balance the heat.
Different meats: Try lean chorizo, shredded rotisserie chicken, or leftover steak. Adjust salt if the meat is already seasoned.

FAQ’s For High Protein Breakfast Burrito

How much protein is in one burrito?

It depends on your portions, but a typical burrito with 2 eggs, some egg whites, 2 ounces of lean turkey, beans, and cheese lands around 30–40 grams of protein. Using extra egg whites or more lean meat can push it closer to 45 grams.

Can I make this the night before?

Yes. Assemble, wrap tightly, and refrigerate. Reheat in a skillet or microwave the next morning, then crisp the outside for 1–2 minutes to refresh the texture.

What’s the best tortilla for this?

Whole-wheat tortillas add fiber and structure, which helps with rolling. If you prefer, use a high-protein tortilla or a gluten-free version—just warm it well to prevent tearing.

Can I skip the cheese?

Absolutely. Replace it with a tablespoon of nutritional yeast for flavor or a dollop of Greek yogurt for creaminess. You’ll still get plenty of protein from the eggs, beans, and meat.

How do I keep the burrito from getting soggy?

Let the filling cool slightly before wrapping, use less liquidy salsa inside, and avoid overloading with yogurt. For meal prep, store sauces separately and add them after reheating.

Is there a good vegetarian protein swap for the meat?

Yes. Use extra-firm tofu, crumbled and browned with the same spices, or tempeh. Both pair well with eggs and beans and keep the protein high.

Wrapping Up

This high protein breakfast burrito is the kind of meal you’ll actually look forward to in the morning.

It’s simple, filling, and flexible enough to match your diet and your schedule. With a few smart tweaks—like warming the tortillas, seasoning well, and avoiding soggy add-ins—you’ll get great results every time. Make one now, stash a few for later, and enjoy a satisfying start to your day without any fuss.