This high-protein breakfast burrito is easy to make, healthy, filling, and delicious. It’s versatile and easy to change up to suit your tastes!
You can’t go wrong with a burrito anytime a day, am I right? This high protein breakfast burrito has been on repeat in my house. The combination of textures and flavors is addicting. It’s a quick and easy breakfast, lunch, or dinner, and who doesn’t love breakfast for dinner?
When it comes to getting more protein into your diet, animal protein packs a punch. We always have deli meat, bacon or sausage, canned tuna salmon, or some cooked protein in the fridge. Having these things on hand helps us pull together super quick meals like this throughout the week.
I used bacon for this because I had it, but use what you have and what you like. Remember that recipes are guides, not rules. If you don’t have an ingredient or two, swap it out with what you do. We make some version of this high protein breakfast burrito several times a week, but I’ve been obsessed with this combination lately!
High Protein Breakfast Burrito Recipe
Why We Love It
- Protein. One burrito starts your day with 38 g of protein and room for more.
- Delicious. If it doesn’t taste good, nothing else matters, right? This is SO delicious!
- Quick. Assuming you have cooked bacon, this can be ready in about 15 minutes.
- Versatile. As I mentioned above, there are no rules here. Use what you’ve got!
- Meal prep. Lay out several tortillas and make extra for your weekly meal prep.
Ingredients You’ll Need
- Tortilla. A large tortilla works best here. These are our favorite tortillas because they are large, soft, pliable, and provide the macros I’m looking for. When building a high protein breakfast burrito, starting with the right tortilla will help you hit your protein goals.
- Eggs. We used a combination of a whole leg and egg whites. This provides a big punch of protein, and using the egg whites lowers the calories while making the eggs extra fluffy!
- Bacon. Crispy bacon makes everything better! I also love the saltiness and texture it adds.
- Avocado. They’re nutritional powerhouses and provide vitamins, minerals, fiber, and a little protein.
- Black olives. We are an olive-loving family, so they appear in most of our dishes. Black olives, in particular, give a savory, salty burrito. You’ll notice I’m adding no additional salt in this recipe, and that’s because the bacon, olives, and cheese add enough.
- Cheddar cheese. Use a sharp cheddar blend because a little goes a long way. A mild-flavored cheese just doesn’t deliver on flavor. This is an excellent tip for anyone counting calories.
- Spinach. I feel better about myself when I add a few greens, and spinach is easy to work into various dishes. It has a mild flavor, and even though you use a minimal amount, it still adds some extra nutrition, like vitamins, minerals, and fiber.
This burrito has a whopping 43 grams of protein! Remember that the ingredients you use will affect the fiber and protein counts, but here is the breakdown I got. This will also show you where you can increase the protein.
- High fiber tortilla = 6 g of protein (18 grams of fiber)
- 4 strips cooked bacon = 12 g of protein
- 1/4 cup shredded cheese = 7 g of protein
- 2 large pasture-raised eggs = 12 g of protein
- 1/4 cup of egg whites = 6 g of protein
- Total protein = 43 grams!
How to Make This High Protein Breakfast Burrito
This process goes quickly, so I like to make the eggs first. Don’t worry about them getting cold because we finish the burrito in the air fryer in a few minutes!
- Once you make the eggs, warm your tortilla in the microwave for about 10 seconds.
- Spread the avocado evenly in the center of the tortilla.
- Add the cheese and olives, followed by the bacon and spinach.
- Place the cooked eggs on top of the spinach. The eggs’ warmth will begin to wilt the spinach leaves.
- Roll the burrito by lifting both sides simultaneously over the ingredients. Fold the side closest to you over the top and center, tucking the ingredients under the top edge. Tightly tuck and roll, moving away from you until you reach the other edge.
This step is optional. Some days, I like a soft burrito and some days, I want it crispy. Have you ever had a McDonald’s breakfast burrito? They’re so simple but delicious, and I swear it’s the super-soft tortilla that makes them so good. Depending on your vibe, you can enjoy this immediately or brush it with olive oil and pop it in the air fryer at 350° for 3 to 5 minutes, depending on how crispy you want it!
Pro tip. How often have you eaten a burrito when you feel like you get one big bite of a single ingredient? It’s one of my biggest pet peeves regarding eating a burrito. I like to spread all of my ingredients out so that I taste everything in each bite when I roll it.
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Helpful Tips
- The tortilla you choose matters, especially if you’re trying to reach your protein goals. A high protein breakfast burrito starts with a high protein tortilla, so read nutrition labels and choose wisely. Using a large, pliable tortilla will make filling and rolling easier.
- I like large sizes for most burritos. They should be pliable for easier rolling. I also like brands high in protein and fiber, but use what you want!
- Spreading the ingredients out ensures you get a little of everything in one bite.
- If you don’t have an air fryer, you could also brown the outside in a small skillet, which I often do. Brushing the outside with some fat helps the outside get brown and crispy.
Variations
- This is a great way to use up leftovers! Any leftover protein will work. I eat burritos any time of day, whether or not they have eggs, because eggs aren’t just for breakfast. It also helps prevent food waste, which I’m incredibly passionate about.
- Load it up with any veggies you like. I love sauté bell peppers, onions, and spinach when making a large bag of these meal prep. Any veggies you like will work!
- What’s better than a burrito bar? A high protein breakfast burrito bar! It’s such a fun way to serve a lot of people! I set out all the fillings in separate bowls and various toppings and sauces like guacamole, sour cream, hot sauce, and my wildly popular southwest sauce. Letting everyone make their burrito is fun, and giving your guests something to do makes for a more comfortable atmosphere. If they want to crisp up, I usually have the air fryer and a couple of frying pans on the stove ready to go.
- The cheese can make a big difference in the flavor profile of your burrito. One of our favorites is goat cheese. Even though it doesn’t get as melty as a cheddar, it becomes incredibly creamy once warmed.
- This recipe is easy to adapt if you follow a dairy-free or gluten-free diet. For a gluten-free diet, use your favorite brand of gluten-free tortillas. I’ve used these before and like them. They aren’t as pliable as I would like, but a quick 10 seconds in the microwave takes care of that! For a dairy-free burrito, all you need to swap out is the cheese for your favorite dairy-free brand. Remember, eggs do not contain dairy, and it always surprises me how many people still don’t know this!
- I don’t count calories, but if you do, using all egg whites, turkey bacon instead of regular bacon, and a little less cheese will lower the calories a bit!
Storage
I regularly make high protein breakfast burritos for my weekly food prep. When making this particular recipe, I suggest serving the avocado on the side. Once smashed and spread on the tortilla, it will turn black. This doesn’t bother some people, but it weirds me out, and it’s easy enough to slice an avocado fresh.
- To store these in the refrigerator, prepare the burrito, leaving the avocado out as instructed above. I suggest leaving the burritos open once you have filled them. This allows them to cool before rolling completely. Once cooled, roll them up, wrap them in parchment paper, and store all of them in a large container. You could also lose aluminum foil, but I like that parchment paper helps absorb any excess moisture. Once in a covered container, you can keep them in the refrigerator for up to three days or freeze them for up to four months.
- To prepare them from the refrigerator, pop them in the microwave for about 20 seconds while they are still wrapped in parchment paper. This ensures they are warm throughout. Unwrap the burrito, brush it with oil, and crisp it up in an air fryer or skillet.
- To prepare from frozen, you’ll follow the same steps above but increase the defrost time in the microwave to one minute on defrost. I almost always use defrost when thawing food out or even reheating food. It’s a more gentle way of heating your food. Brush them with your fat of choice and pop them in the air fryer or a skillet to crisp them up.
Check out our vegetarian, dairy-free, gluten-free, and low-carb recipes if you have food sensitivities! |
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High Protein Breakfast Burrito Recipe
Ingredients
- 1 high protein wrap
- 1 large egg
- 1/4 cup egg whites
- 1/4 cup shredded sharp cheddar cheese
- 4 slices cooked bacon
- 1/4 cup mashed avocado
- 6 black olives
- Handful of fresh spinach leaves
Instructions
- This process goes quickly, so I like to make the eggs first.
- Scramble the egg and whites.
- Heat a small skillet over medium heat.
- Spray with a little avocado oil and cook the eggs to your liking.
- Once you make the eggs, warm your tortilla in the microwave for about 10 seconds.
- Spread the avocado evenly in the center of the tortilla.
- Add the cheese and olives, followed by the bacon and spinach.
- Place the cooked eggs on top of the spinach.
- Roll the burrito tightly.
- Enjoy soft or crisp up in the air fryer or in a skillet.
Notes
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