Samantha Mornings can be hectic, but starting the day with a balanced, protein-packed meal doesn’t have to be complicated. These high-protein breakfast burritos are my go-to recipe when I want something hearty, satisfying, and energizing without spending hours in the kitchen. Each burrito is loaded with scrambled eggs, lean chicken sausage, black beans, cheese, and veggies—all wrapped in a warm whole wheat tortilla. With about 32 grams of protein per serving, these burritos make the perfect protein-packed breakfast meal prep idea for busy families, athletes, or anyone who wants to stay full until lunch.
What I love most about these protein breakfast wraps is how versatile they are. You can swap in ground turkey, shredded chicken, or even tofu, and still hit your protein goals. Plus, they’re freezer-friendly breakfast burritos, so you can make a big batch ahead of time and have grab-and-go fuel ready all week. According to ScienceDirect, including high-protein meals in the morning supports muscle health and keeps energy levels steady throughout the day.
High-Protein Breakfast Burritos – Easy Freezer-Friendly Recipe with Eggs, Chicken Sausage & 32g of Protein
Ingredients
- 6 whole wheat tortillas
- 6 large eggs
- 12 oz chicken sausage or lean turkey sausage
- 1 can black beans drained and rinsed
- 1 cup shredded cheddar or Monterey Jack cheese
- 1 cup sautéed peppers and onions
- 1 cup fresh spinach
- 2 tbsp olive oil or avocado oil
- Salt and black pepper to taste
Instructions
- Cook Protein: Heat oil in a skillet. Cook chicken sausage until browned. Remove and set aside.
- Scramble Eggs: In the same skillet, scramble eggs until fluffy. Season with salt and pepper.
- Warm Beans & Veggies: Heat black beans with peppers, onions, and spinach until softened.
- Assemble Burritos: Layer eggs, sausage, beans, veggies, and cheese in tortillas.
- Fold & Seal: Roll burritos tightly, tucking in sides.
- Optional Crisp: Place burritos back in skillet or oven for a crispy finish.
Notes
Secret Tips for the Best High-Protein Breakfast Burritos
1. Balance your protein sources: Combine chicken sausage, eggs, and cheese for a powerful blend of fast-absorbing and slow-digesting proteins. This ensures your high-protein breakfast burrito keeps you full longer while delivering a complete amino acid profile — perfect for post-workout recovery or busy mornings. 2. Don’t overfill your tortilla: It’s tempting to stuff your breakfast burrito with eggs and sausage, but keeping portions moderate helps the wrap stay intact. Too much filling can cause tears when rolling or reheating, especially if you plan to make it freezer-friendly. 3. Layer ingredients strategically: Start with the cheese on the bottom to act as a moisture barrier, then add scrambled eggs, chicken sausage, and veggies. This layering keeps the protein-packed burrito from getting soggy when stored or reheated. 4. Toast for texture and flavor: After assembling, give your burritos a quick sear on a hot skillet or grill pan to lock in flavor and create a golden, crispy surface. This step elevates both the taste and texture, making every bite melty and satisfying. 5. Wrap and freeze like a pro: For meal prep, wrap each protein breakfast burrito tightly in foil or parchment and store in a freezer-safe bag. When ready to eat, reheat in an air fryer or oven for the perfect balance of crispy edges and a warm, gooey center. 6. Customize your macros: Add extra egg whites or low-fat cheese to boost protein, or toss in avocado and black beans for a more balanced meal with fiber and healthy fats. These variations keep your freezer-friendly breakfast burritos nutritious, flavorful, and easy to fit into any diet plan.Recipe Overview
- Course: Breakfast, Brunch, Meal Prep
- Cuisine: American, Tex-Mex
- Skill Level: Beginner-Friendly
- Difficulty Level: Easy
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 6 burritos
- Main Ingredients: Eggs, chicken sausage (or lean turkey), black beans, tortillas, cheese
- Best For: High-protein breakfasts, meal prep, post-workout meals, freezer-friendly make-ahead meals
Nutritional Snapshot
(Per burrito – approximate)
- Calories: 420
- Protein: 32g
- Carbohydrates: 34g
- Fiber: 7g
- Fat: 15g
- Sodium: 710mg
(Source: USDA FoodData Central)
Budget Breakdown
- Eggs (6 large): $1.50
- Chicken sausage (12 oz): $4.00
- Whole wheat tortillas (6): $3.50
- Black beans (1 can): $1.20
- Shredded cheese (1 cup): $2.50
- Veggies (peppers, onions, spinach): $2.00
Total Cost: $14.70 for 6 burritos ($2.45 per burrito)
Behind the Recipe
The inspiration for this recipe came from my early mornings when I needed a grab-and-go breakfast that wasn’t just carbs and cheese. Traditional breakfast burritos are delicious but can be heavy and leave you hungry again in a couple of hours. I wanted to create a healthy high-protein breakfast burrito that combined the comfort of a classic Tex-Mex burrito with the nutrition of a fitness-friendly meal.
By balancing scrambled eggs for complete protein, lean chicken sausage for flavor, and black beans for fiber and plant-based protein, I built a burrito that checks all the boxes. Wrapping it in a whole wheat or high-protein tortilla boosts the nutrition even further, making it one of my most reliable protein-packed breakfast wraps for meal prep.
When I started making these regularly, I realized they were also a hit with my family. My kids love them with mild cheese and a little salsa, while I prefer mine spicy with jalapeños and hot sauce. According to Healthline, high-protein breakfasts are linked to improved appetite control and weight management, which makes this recipe a perfect fit for health-conscious eaters.
Why You’ll Love This High-Protein Breakfast Burritos Recipe
Quick and Easy
These high-protein breakfast burritos come together in just 35 minutes, making them one of the best easy high-protein breakfast meal prep ideas for busy mornings. Cook once, and you’ve got portable fuel for the week.
Protein-Packed
Each burrito delivers over 30 grams of protein, thanks to eggs, chicken sausage, beans, and cheese. According to Healthline, protein-rich breakfasts not only keep you full longer but also help balance blood sugar levels throughout the day.
Family-Friendly
Even picky eaters will love these protein-packed breakfast wraps. They’re mild enough for kids while still flavorful enough to satisfy adults.
Freezer-Friendly
You can meal prep a batch, wrap them up, and stash them in the freezer. These freezer-friendly protein burritos make mornings stress-free and save money compared to buying breakfast on the go.
Customizable
Low-carb? Use egg wraps. Gluten-free? Choose a certified gluten-free tortilla. Vegetarian? Swap sausage for black beans and extra veggies. These burritos adapt to your lifestyle and dietary needs.
More Protein-Packed Recipes to Try Next
- Light & Fresh: Shrimp Avocado Mango Bowls – A tropical, protein-packed bowl featuring shrimp, creamy avocado, and mango over rice or greens.
- Hearty Start: Ground Beef Zucchini Skillet – A one-pan high-protein meal with lean ground beef, zucchini, and garlic for a quick and nutritious dinner.
- Cozy Bite: Creamy Paprika Steak Shells – Tender pasta shells tossed in a smoky paprika garlic sauce with juicy steak for ultimate comfort food.
Ingredients You’ll Need
- 6 whole wheat tortillas
- 6 large eggs
- 12 oz chicken sausage (or lean turkey sausage)
- 1 can black beans, drained and rinsed
- 1 cup shredded cheddar or Monterey Jack cheese
- 1 cup sautéed peppers and onions
- 1 cup fresh spinach
- 2 tbsp olive oil or avocado oil
- Salt and black pepper, to taste
Ingredient Highlights
- Eggs: A complete protein and the foundation of these burritos.
- Chicken Sausage: Leaner than pork, keeping protein high and fat lower.
- Black Beans: Add fiber, plant-based protein, and creaminess.
- Whole Wheat Tortillas: Extra fiber and nutrients compared to white flour tortillas.
- Cheese: Adds flavor and creaminess; use reduced-fat for lighter burritos.
Perfect For
Weekday Mornings
These high-protein breakfast burritos are quick to heat, easy to eat, and keep you full for hours. A protein-rich breakfast has been shown to improve energy and focus during the day, according to Cleveland Clinic.
Meal Prep
Make ahead, wrap tightly in foil or freezer-safe bags, and enjoy grab-and-go meals all week. These freezer-friendly protein burritos are perfect for busy schedules.
Post-Workout Meals
With over 30 grams of protein per serving, these burritos deliver the protein + carb combo you need for optimal muscle recovery and satiety.
Family Breakfasts
Turn your kitchen into a burrito bar! Let everyone customize their protein breakfast wrap with their favorite fillings, from chicken sausage to black beans and cheese.
On-the-Go Fuel
Whether you’re rushing to work or need a road trip snack, these meal prep breakfast burritos are portable, satisfying, and balanced.
More Breakfast Recipes to Power Your Day
- Cheese Hamburger Casserole Delight – A hearty, protein-packed casserole with ground beef, pasta, and plenty of melty cheese for a filling family meal.
- Vanilla Cinnamon Buttermilk Pancakes – Fluffy, golden pancakes with a hint of vanilla and warm cinnamon, perfect for cozy mornings.
- Apple Cinnamon Greek Yogurt Muffins – High-protein muffins packed with Greek yogurt, apples, and a touch of spice—great for breakfast or snacks.
How to Make This High-Protein Breakfast Burritos
- Cook Protein: Heat oil in a skillet. Cook chicken sausage until browned. Remove and set aside.
- Scramble Eggs: In the same skillet, scramble eggs until fluffy. Season with salt and pepper.
- Warm Beans & Veggies: Heat black beans with peppers, onions, and spinach until softened.
- Assemble Burritos: Layer eggs, sausage, beans, veggies, and cheese in tortillas.
- Fold & Seal: Roll burritos tightly, tucking in sides.
- Optional Crisp: Place burritos back in skillet or oven for a crispy finish.
Sam’s Pro Tips for Success
- Use High-Protein Tortillas: Many grocery stores now carry tortillas with added protein.
- Wrap in Parchment + Foil: Keeps burritos from getting soggy when frozen.
- Add Salsa After Reheating: Fresh toppings taste better when added later.
- Batch Cook: Double the recipe and freeze for up to 2 months.
Easy Variations You Can Try
Veggie Lovers
Boost your high-protein breakfast burritos with extra nutrients by adding mushrooms, zucchini, spinach, or roasted sweet potatoes. Veggies not only add flavor but also fiber, which supports digestion and satiety.
Spicy Kick
Turn up the heat with jalapeños, hot sauce, or spicy chicken sausage. This is a great option for those who love a bold, fiery version of protein-packed breakfast wraps.
Low-Carb
Swap traditional tortillas for egg wraps, almond flour tortillas, or low-carb protein wraps. This makes your burritos keto-friendly while keeping them high in protein.
Dairy-Free
Skip the cheese and use avocado slices or dairy-free cheese alternatives. According to WebMD, pairing protein with healthy fats like avocado keeps you fuller for longer and balances your energy.
Southwest Style
Add corn, salsa, black beans, and cilantro for a Tex-Mex twist that’s both colorful and flavorful. These Southwest-style breakfast burritos are perfect for meal prep with a fun flavor spin.
More Delicious Meal Prep Ideas
- Old-Fashioned Sloppy Joes – A family-favorite comfort food with ground beef in a sweet and tangy sauce, perfect for easy weeknight meals.
- Ground Beef Zucchini Skillet – A healthy one-pan recipe combining lean beef, zucchini, and herbs for a balanced, high-protein dinner.
- Lemon Pepper Chickpea Salad – A plant-based, protein-rich salad with chickpeas, lemon zest, and fresh herbs—light, refreshing, and meal prep–friendly.
Storage and Reheat Tips
- Fridge: Store up to 4 days in an airtight container.
- Freezer: Wrap tightly in foil, freeze up to 2 months.
- Reheat: Microwave 2–3 minutes, or oven bake at 350°F for 15 minutes.
Make It a Meal
Here are 3 more recipes that pair perfectly with high-protein breakfast burritos:
- High Protein Greek Yogurt Parfait – A light, protein-packed side.
- Southwest Chicken Salad Bowl – A bold, flavorful salad option.
- Vanilla Cinnamon Buttermilk Pancakes – A sweet breakfast pairing.
Tags: High-Protein Dinner, Meal Prep, Easy Lunch Ideas
Frequently Asked Questions
Can I freeze high-protein breakfast burritos?
Yes! Wrap each burrito tightly in foil or parchment and store in the freezer for up to 2 months. For best results, reheat in the oven at 350°F until warmed through for a crispy tortilla, or microwave for a softer wrap.
How many grams of protein in a breakfast burrito?
Each high-protein breakfast burrito provides about 32g of protein, depending on your fillings and tortilla choice. Using high-protein wraps, lean chicken sausage, or extra egg whites can push that number even higher.
Are high-protein breakfast burritos good for weight loss?
Yes, they are excellent for weight management because protein increases satiety and reduces cravings. According to the National Institutes of Health, high-protein breakfasts are linked to better appetite control and reduced overeating later in the day.
Can I make vegetarian high-protein breakfast burritos?
Definitely! Swap meat for black beans, lentils, tofu scramble, or plant-based sausage. You’ll still get a protein-packed breakfast wrap that’s nutritious and filling.
What’s the best tortilla for protein burritos?
Whole wheat tortillas, low-carb protein wraps, or high-fiber options are the best choices. They provide extra fiber and nutrition while boosting protein content.
How do I reheat frozen breakfast burritos?
Microwave wrapped burritos for 2–3 minutes, flipping halfway, or bake in the oven for a crispier tortilla. If meal prepping, keep them in foil for easy grab-and-go reheating.
Can I add chicken or turkey instead of sausage?
Yes, shredded chicken breast, ground turkey, or even leftover rotisserie chicken are excellent lean protein swaps. They cut fat while boosting the protein in your burrito.
How long do high-protein breakfast burritos last in the fridge?
Stored in an airtight container, they’ll stay fresh for up to 4 days. This makes them a reliable protein meal prep breakfast option for busy weeks.
What vegetables are best in protein-packed breakfast burritos?
Peppers, onions, spinach, and zucchini work beautifully. Adding vegetables not only boosts fiber but also vitamins and minerals, making your burritos even more balanced.
Can I make dairy-free high-protein breakfast burritos?
Yes, skip the cheese and use avocado or dairy-free cheese alternatives. According to WebMD, combining protein with healthy fats like avocado provides long-lasting energy and fullness.
Final Thoughts
These high-protein breakfast burritos are the kind of recipe that never lets me down. They’re quick, budget-friendly, and endlessly customizable, making them the ultimate balance between comfort food and smart nutrition. Whether you’re looking for a freezer-friendly breakfast burrito for meal prep, a post-workout high-protein breakfast option, or simply a way to keep mornings stress-free, this recipe delivers every single time.
I love knowing that I can stock my freezer with a batch and have a week’s worth of nutritious breakfasts ready to reheat in minutes. It’s the kind of meal prep that feels indulgent but fuels your day with eggs, chicken sausage, beans, and high-protein tortillas. Trust me—once you try these, you’ll wonder how you ever started your mornings without them.
“Protein-packed, cheesy, and endlessly customizable—these high-protein breakfast burritos prove meal prep can taste just as good as it looks.” – Sam
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Hearty tortillas stuffed with scrambled eggs, chicken sausage, black beans, and cheese—these freezer-friendly burritos deliver 32g protein per serving.
