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High protein breakfast burritos filled with eggs, cheese, and vegetables for meal prep

High Protein Breakfast Burritos Meal Prep (Freezer-Friendly, 30g+)

Freezer-friendly breakfast burritos packed with over 30 grams of protein per burrito that reheat in minutes. Make a batch on Sunday and grab one throughout the week for a satisfying, convenient breakfast that keeps you full until lunch.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Breakfast
Cuisine American
Servings 12 burritos
Calories 385 kcal

Equipment

  • large skillet
  • mixing bowl
  • wooden spoon
  • baking sheet
  • parchment paper

Ingredients
  

  • 12 large whole wheat or sprouted grain tortillas
  • 12 large eggs
  • 1 pound ground breakfast sausage
  • 2 cups shredded sharp cheddar cheese
  • 1 bell pepper, diced small
  • 1 cup diced red onion
  • 1 cup mushrooms, finely diced
  • 2 cups fresh spinach, roughly chopped
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • Salt and pepper to taste
  • 2 tablespoons butter or avocado oil
  • Optional: diced jalapeƱo, salsa, avocado, or hot sauce

Instructions
 

  • Step 1: Brown the sausage in a large skillet over medium-high heat, breaking it apart with a wooden spoon until cooked through and lightly golden (about 8 minutes). Pour off excess fat, leaving about 2 tablespoons. Transfer sausage to a plate.
  • Step 2: In the same skillet, melt butter over medium heat. Add diced onion and bell pepper, cooking for about 4 minutes until softened. Add mushrooms and cook for another 3 minutes. Stir in spinach and cook until wilted, about 1 minute.
  • Step 3: Whisk 12 eggs in a bowl with garlic powder, smoked paprika, salt, and pepper. Pour into the skillet with vegetables, stirring gently until just set but slightly creamy (about 4 minutes).
  • Step 4: Return cooked sausage to the skillet and fold everything together. Remove from heat and stir in 1.5 cups of shredded cheese, reserving the rest for topping. Let cool for about 5 minutes.
  • Step 5: Lay a tortilla on a clean surface. Place about 3/4 cup of filling in the center, leaving 2 inches clear on all sides. Sprinkle reserved cheddar on top. Fold the bottom edge up and over the filling, press firmly, fold in left and right sides, and roll tightly away from you.
  • Step 6: Place each assembled burrito seam-side down on a parchment-lined baking sheet. Freeze for at least 2 hours until completely solid. Transfer to a freezer bag or airtight container, removing as much air as possible. Label with the date.

Notes

Store in freezer for up to 3 months. Reheat in microwave for 2 minutes or unwrap and warm in a skillet for a crispy exterior. Prep vegetables the night before to speed up assembly. Use sturdy whole wheat or sprouted grain tortillas that freeze well. Cool filling before assembling to prevent steam damage. Serve with salsa, avocado, Greek yogurt, or fresh fruit. Per burrito: 32g protein, 385 calories, 28g carbs, 18g fat.
Keyword high protein breakfast burritos