High Protein Breakfast Burritos

Protein-focused food recipe
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INGREDIENTS

  • 2–3 large eggs
  • 2 oz sausage, ground turkey, or chicken
  • 2–3 tbsp black beans
  • ¼–⅓ cup shredded cheese
  • 1 large flour tortilla
  • 1–2 tbsp whole milk or cream
  • 1 tsp butter or oil
  • ¼ avocado (fresh, optional)
  • Optional: salsa, peppers, onions, sour cream

MAKE AHEAD OPTION

  • Wrap in foil or parchment
  • Store in fridge up to 3–4 days
  • Freeze to eat later
  • Reheat in microwave: 1–2 min (fridge) or ~3 min (frozen)

DIRECTIONS

  1. Cook meat in a pan until done
  2. Scramble eggs with milk in butter (keep soft)
  3. Warm tortilla so it doesn’t tear
  4. Assemble: eggs + meat + beans + cheese
  5. Add avocado or extras
  6. Wrap and eat (or toast briefly for crispiness)
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Modifications to meet your goals and needs:

Boost Calories & Healthy Fats

  • Add extra cheese
  • Use a high-protein tortilla
  • Stir in sour cream after reheating
  • Add avocado when serving

Increase Protein

  • Use a high-protein tortilla
  • Stir in plain Greek yogurt after reheating
  • Add double meat

Follow the recipe step by step!

Fuel & Flavor - PROTEIN

Protein Powers Recovery

After a workout, try to consume some protein and carbohydrates within an hour to help with muscle growth and recovery. Food sources high in leucine are especially helpful with this, including canned tuna, chicken breast, eggs, Greek yogurt, and chocolate milk.

Strong Starts in the Kitchen

The best way to try and meet your goals is to include a protein source with each meal throughout the day. Look for recipes that utilize nuts, nut butters, beans or seeds to mix up your protein sources. It could be as easy as adding a spoonful of nut butter to your oatmeal or edamame or chickpeas into some soup.

Every Bite Matters

Try to compliment your protein sources with whole grains, healthy fats, fruits and veggies which also play a big role in your health.

No Counting Required

Don’t get caught up on numbers! Despite what you may hear elsewhere online, protein needs are not extremely hard to meet. As long as you are conscious about including it in most meals or snacks, you should be meeting your needs. Talk to your dietitian if you think you need extra protein or want to start a supplement.