A good breakfast should be filling enough to carry you through the morning without taking forever to prepare.
These high protein breakfast burritos combine fluffy scrambled eggs, savory chicken sausage, black beans, melted cheese, creamy avocado, and fresh salsa inside a warm flour tortilla.
They’re flavorful, satisfying, easy to customize, and can be prepared ahead of time for busy weekday mornings.
The recipe takes about 25 minutes from start to finish, and the burritos can also be wrapped individually and refrigerated or frozen for later.
If you’re looking for a practical high protein breakfast that doesn’t feel like a boring diet meal, this is one worth trying.
Why You’ll Love These Breakfast Burritos
- High in protein: Eggs, chicken sausage, black beans, cheese, and Greek yogurt provide multiple sources of protein.
- Quick to make: You can have breakfast ready in about 25 minutes.
- Meal prep friendly: Make several burritos at once for busy mornings.
- Easy to customize: Add vegetables, change the protein, or adjust the spice level.
- Freezer friendly: Properly wrapped burritos can be frozen for longer storage.
- Family friendly: Everyone can choose their favorite fillings.
- Filling: The combination of protein, beans, eggs, and carbohydrates makes a satisfying breakfast.
Ingredients You’ll Need
For the Breakfast Filling
- 8 large eggs
- 8 ounces chicken sausage, sliced or crumbled
- 1 cup canned black beans, drained and rinsed
- ½ cup diced bell pepper
- ¼ cup diced onion
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon ground cumin
- ¼ teaspoon salt
- ¼ teaspoon black pepper
For the Burritos
- 4 large flour tortillas
- 1 cup shredded cheddar or Mexican-style cheese
- ½ avocado, sliced
- ½ cup fresh salsa
- ¼ cup chopped fresh cilantro
- Lime wedges, optional
Optional Creamy Sauce
- ½ cup plain Greek yogurt
- 1 tablespoon lime juice
- 1 teaspoon hot sauce
- Pinch of salt
How to Make a High Protein Breakfast Burrito
1. Cook the Chicken Sausage
Heat a large skillet over medium heat.
Add the chicken sausage and cook until browned and cooked through.
If using sausage that is already fully cooked, simply heat it until warmed and lightly browned.
Transfer the sausage to a plate and set aside.
2. Cook the Vegetables
Add olive oil to the same skillet.
Add the diced bell pepper and onion.
Cook for 3–4 minutes until the vegetables begin to soften.
Add smoked paprika, garlic powder, cumin, salt, and black pepper.
Stir well.
3. Add the Black Beans
Add the drained black beans to the skillet.
Cook for another 2–3 minutes, stirring occasionally.
The beans should be warmed through but not mushy.
4. Scramble the Eggs
Crack the eggs into a bowl.
Whisk until the yolks and whites are fully combined.
Pour the eggs into the skillet with the vegetables and beans.
Reduce the heat to medium-low.
Stir gently with a spatula until the eggs are softly scrambled and cooked through.
Avoid overcooking them because they will continue to cook slightly as they cool.
5. Add the Chicken Sausage
Return the cooked chicken sausage to the skillet.
Stir everything together.
Taste and adjust the seasoning if necessary.
Remove the skillet from the heat.
Make the Creamy Lime Sauce
If you’re using the optional sauce, combine Greek yogurt, lime juice, hot sauce, and salt in a small bowl.
Stir until smooth.
For a thinner sauce, add a teaspoon of water at a time until you reach your preferred consistency.
Assemble the Breakfast Burritos
Place one tortilla on a clean work surface.
Add about one-quarter of the egg mixture to the center.
Top with shredded cheese, avocado, salsa, cilantro, and a drizzle of the creamy lime sauce.
Don’t overfill the tortilla.
Fold the left and right sides toward the center.
Then fold the bottom edge over the filling and roll tightly upward.
Repeat with the remaining tortillas.
How to Make the Perfect Breakfast Burrito
Warm the Tortillas
Warm the tortillas for a few seconds in the microwave or in a dry skillet.
A warm tortilla is softer and much easier to roll without cracking.
Don’t Overfill
It’s tempting to add as much filling as possible, but an overfilled burrito can become difficult to roll and may fall apart.
Keep Wet Ingredients Under Control
Salsa and avocado add excellent flavor, but too much moisture can make the tortilla soggy.
For meal prep, consider storing salsa separately.
Add Cheese While the Filling Is Warm
The residual heat helps the cheese melt into the filling.
How to Make This Breakfast Burrito Higher in Protein
There are several easy ways to increase the protein content.
Add More Eggs
Use additional egg whites or whole eggs.
Increase the Chicken Sausage
Add another 2–4 ounces of chicken sausage to the filling.
Use More Greek Yogurt
The creamy lime sauce adds extra protein without requiring much additional preparation.
Add Cottage Cheese
For an especially creamy and protein-rich filling, stir a small amount of cottage cheese into the eggs before cooking.
Add Extra Black Beans
Black beans contribute both protein and fiber.
Choose a Protein-Enriched Tortilla
Some supermarkets carry tortillas with added protein. If you use one, check the nutrition label to compare products.
High Protein Breakfast Burrito Variations
Turkey Breakfast Burrito
Replace the chicken sausage with lean ground turkey seasoned with paprika, garlic, cumin, salt, and pepper.
Vegetarian High Protein Breakfast Burrito
Skip the sausage and add extra black beans, eggs, cheese, and vegetables.
You can also add cooked tofu or another plant-based protein.
Spicy Breakfast Burrito
Add diced jalapeños, hot salsa, chili flakes, or your favorite hot sauce.
Southwest Breakfast Burrito
Add corn, black beans, avocado, salsa, and a little extra smoked paprika.
Bacon Breakfast Burrito
Replace the chicken sausage with cooked bacon.
For a balanced burrito, pair the bacon with eggs, black beans, vegetables, and fresh salsa.
Breakfast Burrito With Potatoes
Add roasted or pan-fried diced potatoes for a heartier version.
Season the potatoes with paprika, garlic powder, cumin, salt, and pepper.
Best Tortillas for Breakfast Burritos
Large flour tortillas are usually easiest to work with because they’re flexible and less likely to crack when rolled.
You can also experiment with:
- Whole wheat tortillas
- High fiber tortillas
- Protein-enriched tortillas
- Gluten-free tortillas
- Low carbohydrate tortillas
The size matters more than the exact variety.
Choose a tortilla large enough to hold the filling without becoming difficult to fold.
Can You Make Breakfast Burritos Ahead of Time?
Yes.
That’s one of the biggest advantages of this recipe.
Prepare the filling, assemble the burritos, wrap each one individually, and store them in the refrigerator or freezer.
For the best texture, keep fresh ingredients such as salsa and avocado separate when preparing burritos several days ahead.
You can add them after reheating.
How to Store Breakfast Burritos
Allow the cooked filling to cool appropriately before assembling and storing.
Wrap each burrito individually in foil or parchment paper and place the wrapped burritos in an airtight container or freezer bag.
For refrigerated meal prep, store them in the refrigerator and use them within a few days.
If you’re not planning to eat them within that time, freeze them.
How to Freeze Breakfast Burritos
Breakfast burritos are excellent freezer meals.
For best results:
- Cook the filling.
- Allow it to cool.
- Assemble the burritos.
- Avoid adding large amounts of fresh salsa or avocado before freezing.
- Wrap each burrito tightly.
- Place the wrapped burritos in a freezer-safe bag or container.
- Label with the date.
- Freeze.
When ready to eat, thaw overnight in the refrigerator when possible and then reheat thoroughly.
How to Reheat a Breakfast Burrito
Microwave
Remove foil if the burrito is wrapped in foil.
Wrap the burrito in a slightly damp paper towel.
Microwave until hot throughout, turning halfway through if needed.
Cooking time will vary depending on your microwave and whether the burrito is refrigerated or frozen.
Oven
For a better tortilla texture, place a refrigerated burrito in a preheated oven and heat until warmed through.
If reheating from frozen, thawing in the refrigerator first generally gives a more even result.
Air Fryer
An air fryer can give the tortilla a crisp exterior.
Heat until the center is hot and the outside is lightly crisp.
Avoid overheating because the tortilla can become too hard.
Best Vegetables for Breakfast Burritos
You can easily add more vegetables to this recipe.
Try:
- Spinach
- Mushrooms
- Bell peppers
- Onions
- Tomatoes
- Zucchini
- Corn
- Jalapeños
- Kale
- Roasted sweet potatoes
For meal prep, vegetables that are cooked before adding generally hold up better than raw vegetables.
What to Serve With a Breakfast Burrito
A breakfast burrito can be a complete meal on its own, but you can serve it with:
- Fresh fruit
- Greek yogurt
- Salsa
- Guacamole
- Fresh berries
- Orange slices
- Black coffee
- Fresh juice
- Smoothies
For a lighter meal, serve half a burrito with fruit or a simple side salad.
Frequently Asked Questions
Are breakfast burritos high in protein?
They can be. This recipe combines eggs, chicken sausage, black beans, cheese, and Greek yogurt, all of which contribute protein. The exact amount depends on the brands and quantities used.
How much protein is in a high protein breakfast burrito?
The exact protein content depends on the tortilla, eggs, sausage, cheese, beans, and sauce you use. For accurate nutrition information, calculate the recipe using the nutrition labels of your specific ingredients.
Can I use egg whites instead of whole eggs?
Yes. You can replace some or all of the whole eggs with egg whites. Using a combination of whole eggs and egg whites provides a balance of flavor and texture.
Can I make these breakfast burritos without meat?
Absolutely. Replace the chicken sausage with additional black beans, tofu, vegetables, or another plant-based protein.
Can I freeze breakfast burritos?
Yes. Breakfast burritos are well suited to freezing. For the best texture, avoid adding too much salsa or avocado before freezing.
How long do breakfast burritos last in the refrigerator?
For food safety and quality, store them promptly in the refrigerator and use refrigerated leftovers within a few days.
What is the best tortilla for breakfast burritos?
A large, flexible flour tortilla is generally easiest to roll. Whole wheat, high fiber, protein-enriched, and gluten-free options can also work.
Can I make these burritos the night before?
Yes. Assemble them the night before and refrigerate them in airtight packaging. Reheat thoroughly before eating.
How do I prevent breakfast burritos from becoming soggy?
Allow cooked ingredients to cool before wrapping, avoid excessive wet fillings, and consider keeping salsa and creamy sauces separate until serving.
Nutrition Information
Nutrition will vary depending on the exact ingredients and brands used.
For accurate calorie, protein, carbohydrate, and fat information, calculate the recipe using the nutrition labels of the products you purchase.
If you’re tracking protein closely, pay particular attention to the tortilla, chicken sausage, cheese, and Greek yogurt because different brands can have significantly different nutritional values.
Final Thoughts
These high protein breakfast burritos are an easy way to make breakfast more convenient without sacrificing flavor.
The combination of fluffy eggs, savory chicken sausage, black beans, melted cheese, avocado, and fresh salsa creates a breakfast that’s satisfying enough for a busy morning.
You can also prepare several at once and keep them refrigerated or frozen for later.
Once you have the basic recipe down, don’t be afraid to experiment. Add vegetables, change the protein, increase the spice, or try a different sauce.
A simple breakfast burrito can become a completely different meal with just a few small changes.
Recipe Card
Easy High Protein Breakfast Burrito
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Difficulty: Easy
Ingredients
Filling:
- 8 large eggs
- 8 ounces chicken sausage
- 1 cup black beans
- ½ cup diced bell pepper
- ¼ cup diced onion
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon cumin
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Burritos:
- 4 large flour tortillas
- 1 cup shredded cheddar or Mexican-style cheese
- ½ avocado
- ½ cup fresh salsa
- ¼ cup fresh cilantro
Creamy Sauce:
- ½ cup plain Greek yogurt
- 1 tablespoon lime juice
- 1 teaspoon hot sauce
- Pinch of salt
Instructions
- Cook the chicken sausage in a skillet until browned and cooked through. Set aside.
- Sauté the bell pepper and onion in olive oil.
- Add smoked paprika, garlic powder, cumin, salt, and black pepper.
- Add black beans and warm for 2–3 minutes.
- Whisk the eggs and add them to the skillet.
- Cook gently until the eggs are set.
- Stir the chicken sausage back into the egg mixture.
- Combine Greek yogurt, lime juice, hot sauce, and salt to make the sauce.
- Warm the tortillas.
- Divide the filling between the tortillas.
- Add cheese, avocado, salsa, cilantro, and sauce.
- Fold the sides inward and roll each tortilla tightly.
- Serve immediately or wrap individually for meal prep.
Food-safety note: Store perishable ingredients promptly in the refrigerator and reheat prepared burritos thoroughly before serving.