High Protein Breakfast Burritos

A high protein breakfast burrito recipe that’s freezer friendly and perfect for meal prep! Made with fluffy scrambled eggs, homemade ground turkey sausage, and fresh veggies, it’s easy to make and has 28g of protein per burrito!

High protein breakfast burritos are my love language. They’re warm and hearty, packed with flavor, and offer sufficient protein to start the day. Best of all, they’re freezer friendly and great for meal prep! I often make these along with my protein overnight oats or chocolate protein pudding for morning meals and snacks. While consistency is key, have a bit of variety in is one of the best ways to keep things fun and flavorful.

Protein at breakfast can quite literally change your life. Research shows it helps you stay fuller, longer, and sets you up for success for the rest of the day. Once I started eating 25-30g of protein in the morning, my energy, performance, and body mass completely shifted. These high protein burritos offer 28g of protein and plenty of nourishment for breakfast. It’s one of my favorite grab-and-go options, and makes such a difference in how I feel on busy days!

If you’re new to rolling burritos, give yourself some time to get used to it. It requires the perfect combination of a properly heated tortilla, the right amount of filling, and a bit of patience as you learn the technique. Don’t worry—I have all the tips for you below!

Ingredient Notes

• Ground turkey – I recommend using 93% lean ground turkey for the best flavor, but any ground turkey will work. While many burrito recipes use ground turkey sausage with additives, you only need ground turkey for this recipe!
• Maple syrup – I like to use a pure, dark maple syrup for the best flavor.
• Onion – I recommend using a sweet or yellow onion.
• Eggs – Use large eggs in this recipe.
• Cheddar cheese – While this is optional, it adds a soft and creamy texture to the filling. You can easily shred it yourself with a box shredder, or you can use store-bought shredded cheese.
• Tortillas – Make sure these are 10-inch burrito size tortillas. I like to use Siete Burrito Wraps. If you use these, make sure to heat the burritos before rolling them up!

See the recipe card for full information on ingredients and quantities.

Variations

Change the protein: This recipe also works well with ground chicken.

Skip the onion: If you’re not a fan, you can leave out the onion or swap it for more bell pepper.

Swap the veggies: Leave out the onion and bell pepper entirely, and fold in 1/2 cup canned black beans (drained and rinsed) when you fold in the cheese.

How to Make High Protein Breakfast Burritos

1. Brown: Heat oil in a medium pan over medium heat. Add the ground turkey, stirring to break up and crumble. Add the maple syrup, sage, ½ teaspoon of the salt, black pepper, garlic, and thyme to the meat. Mix it in with a spatula, breaking the meat into smaller pieces. Cook until the meat is lightly browned, about 6-8 minutes. Remove from the pan and place in a large bowl.

2. Sauté: Add a little more olive oil to the pan. Add the onions and bell pepper and sauté for 3-4 minutes, or until just tender.

3. Cook: Place the eggs, remaining ½ teaspoon salt, and a pinch of black pepper in a medium bowl and whisk well. Pour the eggs into the skillet with the cooked vegetables. Push the eggs around with a spatula as they cook to scramble. Cook until the eggs are set, about 3-5 minutes. 

4. Combine: Transfer the eggs to the bowl with the ground turkey. Add the shredded cheese and fold everything together until combined. Let the mixture cool for 10 minutes.

5. Prep: To make the tortillas more pliable, cover them with a damp paper towel and heat them in the microwave for 20-30 seconds until warm. If using Siete tortillas, heat them in a large skillet over medium high heat on each side as instructed on the package. See tip below.

6. Assemble: After heating, place each tortilla on a piece of parchment paper. Add just over 1 cup of the turkey and egg mixture to the center of each tortilla. To roll up the burrito, fold up the bottom and tuck under the burrito, then fold the sides in and roll closed. Wrap it in parchment paper the same way. Secure with a rubber band if desired. Place the breakfast burritos in a large zip top freezer-safe bag. Store in the refrigerator for up to 4 days, or the freezer for up to 3 months.

How to Roll Breakfast Burritos

It takes just a bit of practice and patience! To roll your high protein breakfast burrito:

1. Place the filling right in the center of the tortilla.
2. Fold the tortilla up from the bottom overtop of the filling, then tuck it under the filling and fold in the sides.
3. Tuck the sides tightly as you roll the tortilla closed. 
4. Wrap each burrito in parchment paper the same way: fold up the bottom and tuck under the burrito, then fold the sides in and roll closed. Wrap it in a rubber band to secure it.

Before eating, crisp the burrito in a skillet over medium heat for 2-4 minutes each side. This improves the texture and helps seal it closed so you can eat it as an easy, handheld breakfast!

Reheating Instructions

To reheat your breakfast burrito, the best option is to thaw it overnight in the refrigerator. You can also microwave it from frozen if you’re short on time!

1. From the fridge: Let the burrito thaw overnight in the refrigerator. Heat it in the microwave for 1 minute to warm it up. Unwrap the burrito and place it in a skillet over medium heat with a small amount of oil. Cook for 2-4 minutes each side to crisp the outside and seal it closed. In a rush? Reheat it in the microwave with the parchment paper on for about 45-60 seconds, then flip and heat for another 45-60 seconds until warm. Gently pull parchment paper down on one side to eat.
2. From frozen: Defrost with the parchment paper on using the microwave defrost setting for about 5 minutes, then heat it in the skillet or microwave as instructed above.

Recipe Tips

1. Use 10-inch tortillas. Typically, they’ll be labeled as large or burrito-sized tortillas.
2. Heat your tortillas. Make sure to heat your tortillas beforehand to prevent tearing/ripping when rolling. If using Siete tortillas, heat them in a pan. I find heating them until there are a few golden brown spots (about 30-40 seconds each side) is best.
3. Keep trying! While rolling the burrito might not go great the first time, it gets easier! I struggled with the first batch I made, but had it mostly nailed the second time I made these for meal prep. You’ll get it in no time!
4. Label your stash. Label the bag of burritos with the date you made it to keep it fresh.
5. Bulk cook the ground turkey. I like to cook 3-4 lbs ground turkey with the maple syrup and spices, then section it out into 1 lb bags in the freezer. When I’m ready to meal prep my breakfast burritos and fill them with protein, I just thaw the meat, cook the vegetables and eggs, and assemble!

FAQs

Storage

You can store your stash of breakfast burritos filled with protein in the fridge or freezer! We typically keep them in the freezer because we only eat them a couple times a week. You can also stash a few in the fridge and throw the extra in the freezer for later. Before placing in the fridge for freezer, make sure to wrap each burrito in parchment paper and secure with a rubber band.

Storing in the fridge: Place the burritos in an airtight storage bag or container and store in the fridge for up to 4 days.

Freezing: Place the burritos in a freezer safe storage bag. Make sure to remove as much air as possible from the bag. Store in the freezer for up to 3 months.

More Recipes

• Protein Mug Cake
• Chocolate Protein Overnight Oats
• Protein Hot Chocolate Recipe
• Pumpkin Protein Balls
• Chocolate Protein Pudding

Recipe by: Noelle Tarr and Kelsey Hite / Coconuts and Kettlebells | Photography by: Casey Colodny / The Mindful Hapa