Name: High-Protein Breakfast Burritos
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Ingredients: 6 large large eggs; 1/4 cup milk (Any kind — skim, 2%, or a plant milk work); 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1 tablespoon olive oil; 1/2 cup cooked sausage, crumbled (Breakfast sausage or turkey sausage); 1/2 cup cooked bacon, crumbled; 1/2 cup shredded cheddar cheese (Swappable for pepper jack or a Mexican blend for a spicier bite); 4 large flour tortillas

Spread the love

Jump to Recipe Print Recipe

A warm, protein-packed breakfast burrito can turn a rushed morning into something you actually look forward to. These High-Protein Breakfast Burritos combine eggs, savory sausage and bacon, and melty cheddar for a filling start that’s fast to make and easy to scale. If you want another protein-forward handheld for variety, consider trying high-protein cottage cheese breakfast tacos as an alternate morning option. Tip: cook the meat ahead of time on a weekend for instant weekday assembly.

Why this high-protein burrito belongs in your morning rotation

This recipe gives you concentrated protein, satisfying savory flavors, and speed — ideal for busy weekdays, meal prep, or active weekends. It reheats well, freezes cleanly, and the basic formula welcomes swaps (see Variations). One home cook told me they “make a batch once and never go hungry before lunch,” which sums up why this recipe is so useful.

Key benefits

High in protein to support energy and muscle recovery.
Ready in about 15 minutes when meat is pre-cooked.
Portable: wrapped tightly it’s perfect for on-the-go mornings.
Flexible: swap meats, cheeses, or tortillas to fit preferences.
Freezer-friendly for batch cooking.

Step-by-step: Make the breakfast burritos

Overview: whisk eggs with milk and seasonings, scramble gently to soft curds, fold in chopped sausage and bacon, melt in cheddar, then assemble in warmed tortillas and roll tightly.

Prep tips

Crack eggs into a bowl and whisk until slightly frothy to make fluffier eggs.
If using raw sausage, cook and crumble it first; for faster prep, use pre-cooked sausage.
Warm tortillas briefly in a skillet or microwave (10–15 seconds) so they don’t crack when rolling.

Shopping list and ingredient notes

6 large eggs
1/4 cup milk (any kind — skim, 2%, or a plant milk work)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
1/2 cup cooked sausage, crumbled (breakfast sausage or turkey sausage)
1/2 cup cooked bacon, crumbled
1/2 cup shredded cheddar cheese
4 large flour tortillas

Ingredient tips

Use turkey sausage or extra-lean bacon to reduce fat.
Swap cheddar for pepper jack or a Mexican blend for a spicier bite.
For lower carbs, serve in a large leaf of romaine or a low-carb tortilla.
If you want casserole-style batch cooking, these flavors also work great in a breakfast casserole.

Simple cooking directions

Whisk the eggs, milk, salt, and pepper in a bowl until smooth and lightly frothy.
Heat the olive oil in a nonstick skillet over medium heat. Pour in the egg mixture.
Stir gently and continuously until soft curds form and the eggs are just set — don’t overcook.
Add the cooked sausage and crumbled bacon to the eggs. Stir to distribute evenly.
Sprinkle in the shredded cheddar and stir until it melts into the warm eggs.
Warm the tortillas until flexible. Spoon an equal amount of filling down the center of each tortilla.
Fold in the sides and roll up tightly, seam side down. Serve warm.

Step tips

Remove the pan from heat just before the eggs look fully done; residual heat will finish them without drying.
Keep fillings off the extreme edge of the tortilla to avoid leakage while rolling.
If freezing, wrap each burrito in foil and then place in a freezer bag to protect against freezer burn.

How to serve your breakfast burritos

Serve as-is with salsa, hot sauce, or a dollop of Greek yogurt. Pair with fresh fruit or a green salad for balance. For brunch, slice burritos on the diagonal and arrange on a platter for easy passing.

Serving tips

Offer lime wedges and chopped cilantro for brightness.
Add avocado slices or guacamole for creaminess.
A side of roasted potatoes or a simple mixed fruit bowl pairs nicely.
Make a buffet with warm tortillas and bowls of fillings for DIY assembly.

How to store leftovers safely

Refrigeration: Cool burritos to room temperature, wrap individually in plastic wrap or airtight containers, and store up to 4 days.
Freezing: Wrap each burrito tightly in foil or plastic wrap, place in a freezer-safe bag, and freeze up to 3 months. Thaw overnight in the fridge before reheating.
Reheating: From refrigerated — microwave 60–90 seconds or reheat in a 350°F oven for 10–12 minutes. From frozen — unwrap foil, microwave 2–3 minutes on defrost then 1–2 minutes on high, or reheat in a 350°F oven for 20–25 minutes.

Storage tips

Do’s: Label freezer bags with date; cool to room temperature before freezing.
Don’ts: Don’t refreeze once thawed; avoid leaving cooked eggs at room temperature more than 2 hours.

Pro tricks and chef shortcuts

Cook the sausage and bacon in advance and freeze in portions for faster mornings.
Use a wide nonstick skillet so eggs cook evenly and you can fold in fillings easily.
Grate your own cheese from a block for better melt and flavor than pre-shredded varieties.
If making a lot, lay assembled burritos seam-side down on a baking sheet and flash-freeze before bagging to stop them from sticking together.

Extra tips

For uniformly sized burritos, divide filling with a measuring cup (about 1 cup per tortilla).
To crisp the outside, pan-sear the rolled burritos seam-side down for 1–2 minutes per side.
Keep a bowl of warm water nearby to quickly soften tortillas that crack.

Creative swaps and dietary alternatives

Make vegetarian: omit sausage and bacon; add sautéed mushrooms, black beans, or tempeh crumbles.
Lower fat: use egg whites or a mix of whole eggs and whites, turkey sausage, and reduced-fat cheese.
Keto: replace flour tortillas with low-carb wraps or use a cheese-and-egg wrap method.
Breakfast on the go ideas: swap in gouda or feta for cheddar to vary flavor; try spicy chorizo for heat. For a biscuit-based handheld, try pairing these flavors with a batch of breakfast protein biscuits.

Quick variations

Southwestern: add black beans, corn, salsa, and pepper jack.
Mediterranean: swap cheddar for feta and add spinach and sun-dried tomatoes.
Lighter: use turkey bacon and lean sausage with reduced-fat cheese.
Make-ahead: keep fillings separate and assemble tortillas the morning you eat them.

Nutrition Information (estimates per burrito)

Serving size: 1 burrito (recipe makes 4)
Calories: ~475 kcal
Protein: ~25–28 g
Fat: ~24–28 g
Carbohydrates: ~27–30 g

Notes

Swapping turkey sausage and reduced-fat cheese lowers calories and fat.
Using low-carb or whole-wheat tortillas will change carbohydrate and fiber counts.
Removing bacon reduces fat and sodium significantly.

Frequently asked questions

Q: Can I batch-cook these and reheat later?
A: Absolutely. Cook the meat ahead, assemble burritos, and freeze individually. Reheat from frozen in the microwave (use defrost if your microwave has it) or in a 350°F oven until hot.

Q: What’s the best way to keep the tortillas from tearing?
A: Warm them briefly before filling — either a dry skillet or a 10–15 second microwave zap. If they still crack, use a damp paper towel over them while microwaving.

Q: Can I replace the flour tortilla with a low-carb option?
A: Yes. Low-carb tortillas, large lettuce leaves, or even tortillas made from almond flour work. Adjust cooking and rolling technique for sturdier or more delicate wraps.

Q: How long will these last in the fridge?
A: Stored properly in an airtight container, up to 4 days. For longer storage use the freezer.

Final thoughts

These High-Protein Breakfast Burritos are quick, flexible, and genuinely satisfying — a reliable go-to whether you’re fueling a workout or just need something filling for the morning commute. Try a batch this weekend and tweak the fillings to match your taste; small swaps make big differences in texture and nutrition. If you’d like more quick breakfast ideas with a protein focus, check out a round-up of 12 quick and easy low-carb high-protein meals or try these make-ahead breakfast egg muffins for variety.