Ingredients

Drawing inspiration from trusted sources like PrepDish and What Molly Made, here's what you'll need:

• 8 large eggs

• 1 cup black beans, drained and rinsed

• 1 cup diced bell peppers

• 1 cup diced onions

• 1 cup shredded cheddar cheese

• 1 cup chopped spinach or kale

• 1 teaspoon ground cumin

• ½ teaspoon paprika

• Salt and pepper to taste

• 8 large flour or whole wheat tortillas

• Optional toppings: salsa, avocado, Greek yogurt

Want to use these ingredients for more meal prep recipes? You can use most of the items on this list for meal prep egg bites as well.

High Protein Breakfast Burrito Meal Prep Recipe

Step 1: Prepare The Vegetables

Start with a large skillet and add a tablespoon of olive oil over medium heat. Give it a minute to warm up. This helps the vegetables cook evenly.

Add your diced onions and bell peppers to the pan. Stir occasionally and let them sauté until they soften and take on a slightly golden color, which usually takes about 6–8 minutes. You're looking for tender vegetables with a bit of caramelization for depth of flavor.

Next, add the chopped spinach or kale. These greens cook down quickly, so just a minute or two should do the trick.

Sprinkle in the ground cumin and paprika, then season with salt and pepper to taste. The spices bring warmth and complexity to the mix.

Once everything is cooked through and fragrant, transfer the vegetables to a bowl and set them aside.

Step 2: Scramble The Eggs

Crack the eggs into a mixing bowl and whisk until fully combined. If you like creamier eggs, you can add a splash of milk or water, about a tablespoon per four eggs.

Using the same skillet as before (no need to dirty another pan), pour in the egg mixture over medium heat. Let it sit for just a few seconds, then gently stir with a spatula.

Aim for soft, fluffy curds. Stir slowly and consistently to prevent overcooking. You want the eggs to be just set but still moist; this helps them stay tender even after reheating.

Once done, remove from the heat and let them cool slightly.

Step 3: Assemble The Burritos

Lay your tortillas flat on a clean surface, like a cutting board or countertop.

Start by spooning an even layer of scrambled eggs onto the center of each tortilla. Follow with a portion of the sautéed veggies, a scoop of black beans, and a sprinkle of shredded cheese.

For added flavor or texture, feel free to include extras like salsa, avocado slices, or a dollop of plain Greek yogurt.

Once everything is in place, fold in the sides of the tortilla first, then roll from the bottom up. Tuck tightly as you go to keep everything secure. You should end up with a firm, well-packed burrito that holds together nicely.

If you’re doing a big batch, consider pairing this with something like meal prep buffalo chicken wraps for a versatile meal plan.

Step 4: Store For Meal Prep

Wrap each burrito individually in aluminum foil or parchment paper. This not only keeps them fresh but also makes them easy to grab and go.

After wrapping, place them flat in a freezer-safe bag or storage container. Laying them flat ensures they freeze evenly and stack neatly. Label the bag with the date of preparation so you can keep track.

These burritos will stay fresh in the freezer for up to 3 months, making them a reliable option for long-term meal prep.

High Protein Breakfast Burrito Meal Prep Nutrition

Each burrito offers a balanced mix of macronutrients:

• Protein: Approximately 20-25 grams, supporting muscle repair and satiety.

• Fiber: Around 6-8 grams, aiding digestion and promoting fullness

• Healthy Fats: Derived from eggs and optional avocado, essential for hormone production and nutrient absorption.

• Vitamins & Minerals: A rich source of vitamins A, C, and K, along with iron and calcium.

This combination ensures sustained energy levels and supports overall health, much like a balanced taco salad meal prep.

Storage Tips

Cool Before Freezing

Make sure your burritos are completely cooled before placing them in the freezer. This helps prevent steam from forming inside the wrap, which can lead to ice crystals and sogginess after reheating. Letting them rest at room temperature for 20–30 minutes is usually enough.

It’s always good practice to let food cool before putting it in the freezer, just like with pork chop meal prep. This is because warm food can affect the internal temperature of the freezer.

Wrap Each Burrito Tightly

Wrap each burrito individually using aluminum foil or parchment paper. This helps lock in moisture, keeps the contents secure, and protects against freezer burn.

For added durability and sustainability, consider placing the wrapped burritos into reusable freezer-safe bags or containers.

Label With Dates

Always label your burritos with the date they were prepared. Use freezer labels or masking tape with a permanent marker. It’s a simple but effective way to ensure you use older burritos first and avoid waste. Proper labeling keeps your meal prep organized and stress-free.

Portion Control

Slice burritos in half before freezing to create flexible portion sizes. This works well for smaller appetites or when pairing your burrito with sides like fruit, yogurt, or meal prep smoothies. It’s also an easy way to practice mindful eating.

For more structured guidance on portion sizes and balance, connect with a Registered Weight Loss Dietitian. We can help you build a personalized 7-day meal plan that fits your lifestyle and nutrition goals.

Reheating Tips

Microwave

Remove the burrito from its foil or parchment wrap before microwaving. Place it on a microwave-safe plate and cover it with a damp paper towel. This helps retain moisture and prevents the tortilla from drying out.

Heat on high for 2–3 minutes, flipping halfway through to ensure even warmth.

For best results, let the burrito thaw in the fridge overnight if you have time. It's the quickest and easiest method for busy mornings.

Oven

Preheat your oven to 350°F (175°C). Leave the burrito wrapped in foil to help it reheat evenly and retain moisture.

Bake for 20–25 minutes straight from the freezer, or a little less if it’s thawed. This method is great for avoiding sogginess and gives you that fresh-baked feel.

It's a hands-off option that works well if you’re prepping other items or multitasking.

Skillet

If you love a golden, crispy tortilla, this is the method for you.

First, thaw your burrito in the fridge overnight. Then unwrap it and place it in a skillet over medium heat.

Cook for 5–7 minutes, flipping occasionally until the outside is crisp and the filling is hot. For extra crisp, press down gently with a spatula. This method adds texture and a little extra flavor.

Air Fryer

Air fryers offer the best of both worlds—speed and texture. Preheat your air fryer to 375°F (190°C). If the burrito is thawed, it should take about 8–10 minutes; from frozen, give it 12–15 minutes.

No need to unwrap it if it’s in parchment, but remove foil before placing it in the basket. Flip halfway through for even crisping. It’s a great choice if you like a little crunch without using a pan.

Don’t Skip The Rest Time

After reheating by any method, let your burrito rest for 1–2 minutes before eating. This helps the filling settle and prevents burns from hot spots, especially if you’re using a microwave. It's a small pause that makes a big difference in taste and texture.

Conclusion

High-protein breakfast burrito meal prep is a practical way to bring flavor, balance, and convenience into your mornings. With just a little planning, you can have a ready-to-go option that supports your energy levels, protein needs, and overall nutrition goals.

For guidance that fits your personal goals and lifestyle, connect with a Registered Dietitian at Berry Street and take the next step toward intentional, satisfying eating.