The Best High Protein Breakfast Burritos (Easy Freezer Meal Prep)

These High Protein Breakfast Burritos are the ultimate solution for a fast, healthy breakfast. This is the perfect high protein breakfast burrito meal prep to stock your freezer and fuel your mornings, helping you power through your day and avoid those mid-day cravings.

We’ll show you how to make a full batch of delicious, healthy breakfast burritos, each packed with over 35g of protein, making them perfect for weight loss or bodybuilding goals. It’s a savory breakfast game-changer, just like our easy crockpot recipes are for dinner.

Why You’ll Love This High Protein Breakfast Burrito Recipe

• Packed with 35g+ of Protein: This is a true high protein breakfast that keeps you full and satisfied all morning long.
• Perfect for Meal Prep: This recipe is designed to be the best high protein breakfast burrito freezer meal. Make them on Sunday, and your breakfast is ready for the entire week.
• Budget-Friendly: Way cheaper and healthier than store-bought high protein frozen breakfast burritos.
• Incredibly Delicious: A savory, satisfying, and healthy breakfast burrito to start your day.

The Best High Protein Breakfast Burritos

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• Author: Isabella Martinez
• Total Time: 23 minutes
• Yield: 6 burritos 1x

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Description

The ultimate grab-and-go breakfast! This High Protein Breakfast Burrito recipe is designed for meal prep, freezer-friendly, and packed with over 35g of protein to keep you full all morning.

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Ingredients

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• 1/2 lb ground breakfast sausage (or turkey sausage)
• 1 poblano pepper, seeded and diced
• 12 large eggs, whisked
• 1 tsp kosher salt
• 1/4 tsp black pepper
• 2 oz cream cheese, cubed (optional, for creaminess)
• 6 large (10-inch) tortillas
• 6–8 oz shredded cheddar cheese
• 1 (15-ounce) can black beans, drained and rinsed
• For Freezing: 6 sheets of parchment paper, 6 sheets of aluminum foil

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Instructions

1. Cook Sausage & Peppers: Heat a large skillet over medium-high heat. Add the ground sausage and brown, breaking it into pieces. Add the diced poblano pepper and cook for 2-3 minutes until softened. Transfer to a paper-towel-lined plate.
2. Cook Eggs: Wipe the skillet, leaving a bit of fat. Turn heat to medium-low. Add the whisked eggs, salt, and pepper. Cook slowly, pulling the edges to the center as they set.
3. Add Cream Cheese: When the eggs are 80% cooked (still soft and moist), remove from heat and stir in the cubed cream cheese. The residual heat will melt it, creating a creamy scramble that won’t get rubbery when frozen.
4. COOL COMPLETELY: This is the most important step! Spread the egg mixture and the sausage mixture on a large baking sheet and let them cool completely to room temperature. Hot filling will make your burritos soggy.
5. Assemble: Warm tortillas to make them pliable. Sprinkle a layer of cheese on the bottom third of each tortilla. Top with a scoop of the cooled eggs, the sausage/pepper mix, and a spoonful of black beans.
6. Roll Tightly: Fold the left and right sides of the tortilla in first, snugly over the filling. Then, fold the bottom flap up and over, pulling it tight. Continue rolling forward to create a sealed burrito.
7. Wrap for Freezer: Roll each burrito tightly in a sheet of parchment paper, then roll it again in a sheet of aluminum foil. Place all burritos in a freezer-safe bag.

Notes

• Reheating (Microwave): Remove foil and parchment. Wrap the frozen burrito in a damp paper towel. Microwave for 2-3 minutes, flipping halfway.
• Reheating (Oven): Remove foil and parchment. Bake from frozen at 400°F (200°C) for 20-25 minutes.
• High Protein Tortillas: To easily get over 40g of protein, use a high-protein or low-carb tortilla brand.
• No Soggy Burritos: The secret is cooling the filling completely before rolling and using the parchment paper wrapper.

• Prep Time: 15 minutes
• Cook Time: 8 minutes
• Category: Breakfast, Meal Prep
• Cuisine: American, Mexican-inspired

Nutrition

• Serving Size: 1 burrito
• Calories: 568kcal
• Sugar: 1g
• Sodium: 1132mg
• Fat: 28g
• Carbohydrates: 35g
• Fiber: 8g
• Protein: 35g
• Cholesterol: 469mg

Core Ingredients for High Protein Breakfast Burritos

This recipe is built with simple, powerful ingredients to maximize the protein and flavor in every high protein breakfast burrito.

The Protein Base (35g+ per burrito)

• 12 large eggs: The foundation of any great breakfast burrito.
• 1/2 lb ground breakfast sausage: (Or use turkey sausage for a leaner, high protein option).
• 1 (15-ounce) can black beans: Drained and rinsed. This adds a fantastic boost of plant-based protein and fiber.

Flavor & Creaminess

• 1 poblano pepper: Seeded and diced. This adds a mild, smoky flavor.
• 2 ounces cream cheese: Cubed (optional). This is our secret for ultra-creamy, “diner-style” soft-scrambled eggs.
• 6-8 ounces shredded cheddar cheese: Provides flavor and more protein.

The Wrap (How to Add Even More Protein)

• 6 large tortillas: (approx. 10-inch). We use standard flour, but if you want to boost protein even more, use a high protein breakfast wrap. Many low-carb or keto-friendly tortillas can add an extra 10-15g of protein per wrap.

How to Make High Protein Breakfast Burritos (Step-by-Step)

This simple, step-by-step method is built for meal prep and perfect results for your high protein breakfast burritos.

Step 1: Cook the Sausage and Peppers

Heat a large skillet over medium-high heat. Add the ground sausage and brown it, breaking it into pieces, until no pink remains. Add the diced poblano pepper and cook for another 2-3 minutes to soften. Transfer the cooked sausage and peppers to a paper towel-lined plate to drain any excess fat.

Step 2: Make the Creamy Scrambled Eggs

In a large bowl, whisk the 12 large eggs with 1 teaspoon of kosher salt and 1/4 teaspoon of black pepper.

Wipe out the skillet, leaving a bit of fat, and turn the heat down to medium-low. Pour in the whisked eggs. Let the bottom start to set for 1-2 minutes, then use a spatula to pull the cooked edges toward the center, letting the raw egg run underneath.

Pro-Tip: When the eggs are just barely cooked (still very soft, moist, and shiny), remove the pan from the heat. Add the cubed cream cheese (if using) and stir. The residual heat from the eggs and pan will melt the cheese and create a creamy, perfect scramble. This method is key for a high protein breakfast burrito freezer meal, as the eggs won’t get rubbery when reheated.

Step 3: Assemble Your High Protein Breakfast Burritos

Warm your tortillas to make them soft and pliable. You can do this by charring them for a few seconds over a gas flame or by wrapping them in a damp paper towel and microwaving for 20-30 seconds.

Layering is Key: This is how you avoid a soggy bottom. Sprinkle a layer of shredded cheddar cheese on the bottom third of the tortilla first (this creates a moisture barrier). Then, add a scoop of the soft-scrambled eggs, a spoonful of the sausage and pepper mixture, and a spoonful of the black beans.

Step 4: How to Roll a Perfect Meal Prep Burrito

Don’t overfill! Place your filling in the bottom third of the tortilla.

1. Fold the two short sides (the left and right) in first, snugly over the filling.
2. While holding the sides in, take the bottom flap (closest to you) and fold it up and over the filling, pulling it tightly back against the filling.
3. Continue rolling forward until you have a perfectly sealed, tight burrito.

The Ultimate High Protein Breakfast Burrito Freezer Guide (No Soggy Tortillas!)

This is the most critical part of any high protein breakfast burrito freezer meal. Follow these steps, and you will have a perfect, non-soggy burrito every single time.

The #1 Rule for Freezer Breakfast Burritos: Cool ALL Fillings

This is the golden rule. Do not assemble your burritos with hot or even warm filling. Hot filling creates steam, which creates condensation, which results in a wet, soggy, and icy tortilla in the freezer.

After you cook your sausage mix and your eggs, spread them out on a large baking sheet and let them cool completely at room temperature (or even in the fridge) for at least 30 minutes. This is the most important step for your meal prep breakfast burritos.

How to Wrap Your Burritos for the Freezer

This “Parchment Then Foil” method is the best practice for meal prep breakfast burritos.

1. Tear off a square of parchment paper and a slightly larger square of aluminum foil.
2. Place your fully cooled, rolled burrito on the parchment paper and roll it up tightly. The parchment paper wicks away any trace moisture and stops the tortilla from sticking.
3. Now, roll the parchment-wrapped burrito in the aluminum foil. The foil is the airtight barrier that prevents freezer burn.
4. Place all your foil-wrapped burritos in a large freezer-safe Ziploc bag, label it with the date, and freeze for up to 3 months. This is the best way to store high protein frozen breakfast burritos.

How to Reheat Your High Protein Breakfast Burritos

You have three great options:

1. Oven/Toaster Oven (Best Quality): From frozen, remove the foil and parchment. Bake at 400°F (200°C) for 20-25 minutes, or until heated through. This gives you a slightly crispy tortilla.
2. Microwave (Fastest): This is the best on-the-go method. Remove the foil and parchment. Wrap the frozen burrito in a damp paper towel (this is key to steaming it). Microwave on high for 2-3 minutes, flipping it over halfway through.
3. Air Fryer (Crispy): For the best of both worlds, remove the foil/parchment and thaw the burrito in the microwave for 1-2 minutes first. Then, place it in the air fryer at 375°F for 4-5 minutes to get a crispy, golden-brown tortilla.

The Protein-Packing Guide: How to Get 40g, 50g, or Even 60g of Protein

Our base recipe has 35g of protein, which is fantastic. But what if you want more? Here is how you can easily boost the protein in your breakfast burrito.

How to Get 40g of Protein for Breakfast

The easiest way to get over 40g of protein is to make one simple swap: use a high-protein, low-carb tortilla. Many brands offer large tortillas with 10-15g of protein and a huge boost of fiber. This one swap can bring your high protein breakfast burrito from 35g to 45g+ of protein.

The 60g+ Bodybuilding Breakfast Burrito (with Cottage Cheese)

This method answers two common questions: “how to get 60g of protein” and how to use a high protein breakfast burrito with cottage cheese.

The Trick: Instead of cream cheese, add 1 cup of cottage cheese to your 12 large eggs in a blender. Blend until completely smooth before you scramble them. This adds about 28g of extra protein to the entire batch and makes the eggs incredibly fluffy and light.

To get a full 60g breakfast burrito, you would combine the cottage cheese eggs, a high-protein tortilla, and extra turkey sausage. This is a perfect breakfast burrito bodybuilding macro-friendly meal.

High Protein Breakfast Burrito Variations (Vegetarian, Low-Calorie & More)

This recipe is a perfect template. Here are a few other ways to make a healthy breakfast burrito.

High Protein Breakfast Burrito Vegetarian

It’s incredibly easy to make this a high protein breakfast burritos vegetarian meal.

• Easy Swap 1: Replace the 1/2 lb of sausage with 1 cup of vegetarian sausage crumbles.
• Easy Swap 2: Replace the sausage with more black beans and 1/2 cup of a high-protein tofu scramble.
• Easy Swap 3 (Vegan): Use a full tofu scramble (instead of eggs), vegan sausage, vegan cheese, and sprinkle in some hemp seeds for an extra boost.

This veggie-packed breakfast is as filling and healthy as our High Protein Overnight Oats.

Low Calorie High Protein Breakfast Burrito (for Weight Loss)

This variation is perfect for a high protein breakfast burrito for weight loss.

• Use ground turkey or ground chicken instead of pork sausage.
• Use egg whites for half of the whole eggs.
• Use low-fat cheddar and low-fat cream cheese.
• Use low-carb/high-fiber tortillas.
• Load it up with more “free” veggies, like spinach or mushrooms.

This creates a perfect high protein low calorie breakfast burrito that is still delicious and filling.

High Protein Sheet Pan Breakfast Burritos

This is a fantastic, hands-off meal prep breakfast burritos method.

1. Whisk your 12 eggs (with cottage cheese!) and pour them onto a parchment-lined baking sheet.
2. Sprinkle the already cooked sausage, peppers, and cheese evenly over the raw eggs.
3. Bake at 350°F for 15-20 minutes, until the eggs are set.
4. The “egg” will be a solid sheet. Slice it into 6 large rectangles and roll them into your tortillas.

While these are a full meal, they can also be cut into smaller “bites” to serve as savory high protein snacks for a party, just like our Spinach Artichoke Wonton Cups.

Frequently Asked Questions (FAQ)

The Ultimate High Protein Meal Prep Breakfast

These High Protein Breakfast Burritos are the ultimate system for a healthy, high-energy week.

With a freezer full of these (and a solid food safety plan for freezing), you’ll never have to skip a healthy breakfast. Having this high protein breakfast burrito meal prep ready to go saves you time, money, and stress.

You’ll have more time for the things that matter, like planning your Christmas finger foods or a cozy and comforting soup recipe for dinner.