Warm, filling, and surprisingly light, these meal prep breakfast burritos are the kind of morning win you can grab with one hand while the coffee brews. They’re built around fluffy eggs plus extra egg whites for protein, then bulked up with fiber-rich black beans and vegetables so you stay full without a heavy calorie hit. Make them once, and you’ve got breakfast handled for days.
Why you’ll love this dish
These burritos are a smart go-to when you want a high-protein breakfast that still feels like comfort food.
- Meal-prep friendly: Wrap, chill, and reheat fast on busy mornings.
- High protein, lower calories: Egg whites boost protein without much added fat.
- Budget-friendly: Beans, eggs, and tortillas stretch far for the price.
- Customizable: Swap veggies, change the spice level, or add a sauce you love.
- Great any time: Breakfast, post-workout meal, or an easy “breakfast-for-dinner” option.
“I made these on Sunday and didn’t have to think about breakfast all week. They reheat well, and the beans + eggs kept me full until lunch.”
How to make Easy Low Calorie & High Protein Meal Prep Breakfast Burritos
How this recipe comes together
Here’s the flow before you start measuring anything:
- Scramble the eggs and egg whites until just set (don’t overcook—they’ll cook again when reheated).
- Warm the fillings together—beans and veggies go in briefly to heat through and soften.
- Add cheese (optional) for extra flavor and a little creaminess.
- Assemble and roll the burritos tightly so they don’t leak.
- Wrap and store for quick grab-and-go breakfasts all week.
Ingredients
What you’ll need
- 4 large eggs
- 1 cup egg whites (carton whites work great)
- 1 cup black beans, rinsed and drained
- 1 cup spinach, chopped (fresh or thawed frozen—squeeze frozen very dry)
- 1/2 cup bell peppers, diced (any color)
- 1/2 cup low-fat cheese (optional) (cheddar, Mexican blend, or mozzarella)
- 4 whole wheat tortillas (use burrito-size for easiest rolling)
- Salt and pepper to taste
- Salsa (optional, for serving)
Directions
Step-by-step instructions
- Scramble the eggs. Heat a large skillet over medium heat. Add the eggs and egg whites. Scramble until fully cooked but still tender. Season with salt and pepper.
- Add the mix-ins. Stir in the black beans, spinach, and bell peppers. Cook for 2–3 minutes, just until the peppers soften slightly and the spinach wilts.
- Finish with cheese (optional). Turn off the heat and stir in the cheese so it melts without overcooking the eggs.
- Fill the tortillas. Lay out tortillas. Divide the filling evenly down the center of each one.
- Roll tightly. Fold in the sides, then roll from the bottom up into a snug burrito.
- Wrap for meal prep. Wrap each burrito in foil or plastic wrap (foil is great for freezer storage).
- Refrigerate. Store in the fridge for up to 1 week.
- Reheat and serve. Microwave or warm in a skillet. Add salsa if you like.
How to serve Easy Low Calorie & High Protein Meal Prep Breakfast Burritos
Serving suggestions
- Classic: Serve with salsa or pico de gallo and a squeeze of lime.
- More filling (still balanced): Add a side of fresh fruit or a small Greek yogurt.
- Crunch factor: Pair with sliced cucumbers, bell pepper strips, or a quick cabbage slaw.
- Sauce ideas: Hot sauce, salsa verde, or a light chipotle yogurt sauce.
- Presentation tip: Slice the burrito on a diagonal and plate with salsa in a small ramekin for dipping.
How to store
Storage and reheating tips
- Refrigerator: Keep wrapped burritos in an airtight container for up to 7 days.
- Freezer: Wrap tightly (foil + freezer bag works best). Freeze up to 2–3 months for best texture. Label with the date.
Reheating (best results):
- Microwave from fridge: Unwrap foil, wrap in a paper towel, microwave 60–90 seconds, flipping halfway if needed.
- Microwave from frozen: Thaw overnight in the fridge when possible. If heating from frozen, microwave in short bursts (about 2–3 minutes total, depending on your microwave), flipping once.
- Skillet method (great texture): Warm on medium-low with a lid for a few minutes per side until hot in the center.
Food safety note: Reheat until the burrito is steaming hot throughout. If you’re packing one to-go, keep it cold until reheating, or use an insulated lunch bag with an ice pack.
Tips to make
Tricks for success
- Don’t overcook the eggs. Slightly soft eggs reheat better and stay moist.
- Drain beans well. Excess liquid can make tortillas soggy over time.
- Dry the spinach. If using frozen spinach, squeeze it very dry to avoid watery filling.
- Warm tortillas briefly. A few seconds in the microwave makes them more pliable and less likely to tear.
- Roll like a pro: Keep the filling centered, fold sides in first, then roll tightly to prevent leaks.
Variations
Different ways to try it
- Southwest style: Add corn, cumin, and a spoon of diced green chiles.
- Extra lean: Skip cheese and add more veggies (zucchini, mushrooms, or onions).
- Spicy breakfast burritos: Mix in jalapeños or a pinch of cayenne.
- Vegetarian deluxe: Add roasted sweet potato cubes for more volume and a slightly sweet balance.
- Lower carb option: Turn the filling into a breakfast bowl over extra spinach, or wrap in a low-carb tortilla if you prefer.
FAQs
Common questions
1) Can I make these ahead for the freezer instead of the fridge?
Yes. Let the filling cool slightly, assemble, then wrap tightly and freeze. For best texture, thaw overnight in the fridge before reheating.
2) How do I keep meal prep burritos from getting soggy?
Drain beans well, keep spinach dry, and avoid watery salsa inside the burrito (serve salsa on the side). Also, don’t trap steam—let the filling cool a bit before wrapping.
3) Can I use only whole eggs or only egg whites?
Absolutely. All whole eggs will be richer. All egg whites will be leaner but slightly less flavorful—season well and consider adding salsa or spices.
4) What’s the best way to reheat without rubbery eggs?
Use medium power in the microwave and heat in shorter bursts, or reheat gently in a covered skillet on low to medium-low heat.
5) Are these safe to eat all week?
Stored properly in the refrigerator (wrapped and kept cold), they’re typically fine for up to 7 days. If anything smells off or the tortilla becomes overly wet/slimy, discard it.
Print
Easy Low Calorie & High Protein Meal Prep Breakfast Burritos
- Total Time: 25 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
These meal prep breakfast burritos are packed with fluffy eggs, protein-rich egg whites, fiber-filled black beans, and fresh vegetables, all wrapped for a convenient grab-and-go breakfast.
Ingredients
- 4 large eggs
- 1 cup egg whites
- 1 cup black beans, rinsed and drained
- 1 cup spinach, chopped
- 1/2 cup bell peppers, diced
- 1/2 cup low-fat cheese (optional)
- 4 whole wheat tortillas
- Salt and pepper to taste
- Salsa (optional, for serving)
Instructions
- Scramble the eggs. Heat a large skillet over medium heat. Add the eggs and egg whites. Scramble until fully cooked but still tender. Season with salt and pepper.
- Add the mix-ins. Stir in the black beans, spinach, and bell peppers. Cook for 2–3 minutes, just until the peppers soften slightly and the spinach wilts.
- Finish with cheese (optional). Turn off the heat and stir in the cheese so it melts without overcooking the eggs.
- Fill the tortillas. Lay out tortillas. Divide the filling evenly down the center of each one.
- Roll tightly. Fold in the sides, then roll from the bottom up into a snug burrito.
- Wrap for meal prep. Wrap each burrito in foil or plastic wrap.
- Refrigerate. Store in the fridge for up to 1 week.
- Reheat and serve. Microwave or warm in a skillet. Add salsa if you like.
Notes
For best texture, thaw overnight in the fridge before reheating if frozen.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mexican