We’ve all heard that breakfast is the most important meal of the day. And for good reason! A healthy breakfast can help refuel your body and give you the energy you need for the day ahead. And with a busy schedule, making time for breakfast can be challenging.
These breakfast burritos can be prepared ahead of time so they can be quickly reheated and devoured in the morning. Filled with egg whites, salsa, black beans and red pepper, these burritos are a filling and healthy start to the day. And with 13 grams of protein, 3 grams of fiber and only 172 calories, they will quickly become your go-to breakfast.
Pro tip – heat up and enjoy any time of the day for breakfast, lunch or dinner!
Breakfast Burritos
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Yield: 8 burritos
Ingredients:
1 medium russet potato cut into 1/4-inch cubes
2 teaspoons vegetable oil, divided
1/2 teaspoon garlic powder
1 teaspoon paprika, divided
1 teaspoon cumin, divided
1/8 teaspoon salt
1 medium yellow onion, diced
3 cups chopped kale or rainbow chard
3/4 cup red bell pepper, diced
Vegetable oil cooking spray
3 eggs
4 egg whites
1/4 cup tomato salsa, medium spicy
3/4 cup low-sodium canned black beans
1/2 cup shredded part-skim mozzarella
8 low-carb while-wheat tortillas (7-inch size)
Directions:
Preheat oven to 400º F. Line a medium sheet pan with parchment paper.
In a medium bowl, combine diced potatoes, 1 teaspoon vegetable oil, garlic powder, onion powder, ½ teaspoon paprika, ½ teaspoon cumin, and salt, and stir until potatoes are well coated. Spread potatoes on lined sheet pan and bake for 20 minutes or until potatoes are soft and starting to brown.
While potatoes cook, heat 1 teaspoon vegetable oil in a medium to large sauté pan. When oil is hot, add diced onion and cook, stirring frequently, until translucent, about 5 minutes. Add kale or chard, red pepper, ½ teaspoon paprika and ½ teaspoon cumin to onion pan and cook, stirring frequently, until greens are wilted, 5-10 minutes. If needed, deglaze pan by adding a small amount of water as the mixture cooks to keep vegetables from sticking. When done, remove from heat and set aside.
While vegetable mixture cooks, place eggs, egg whites, and salsa in a medium bowl and whisk to combine. Spray the vegetable pan with cooking oil and place over medium heat. When heated, add egg and salsa mixture and cook, stirring often, to preferred doneness.
Burrito assembly:
Lay out whole-wheat tortillas on a clean surface. Divide potatoes, vegetable mixture, beans, cheese and egg mixture evenly between tortillas. To wrap, fold sides in first, then fold the top over and roll into an oblong shape.
Optional: Spray sauté pan with vegetable oil cooking spray and place over medium to high heat. Place each burrito with its seam side down on pan and sear until tortilla seal is golden brown (browning the seam helps the burrito stay sealed).
Eat burritos warm or wrap individually in parchment paper, place in a zipper bag and freeze for up to 2 months. Reheat in oven or unwrap and defrost in microwave.
Nutrition information per serving: 172 calories; 7 grams fat; 2 grams saturated fat; 66 mg cholesterol; 403 mg sodium; 23 grams carbohydrates; 3 grams fiber; 13 grams protein
Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
