Mexican · Breakfast · Lunch
Breakfast Burrito
Soft whole wheat tortillas wrapped around fluffy scrambled eggs, cumin-spiced black beans, sautéed peppers and spinach, and a spoonful of bright salsa. It is a filling, protein-packed breakfast that also travels well.
- Prep
- 10 min
- Cook
- 15 min
- Total
- 25 min
- Serves
- 4
Calories come from: Carbs 45% · Fat 34% · Protein 21%
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Ingredients
For 4 servings- 4 (about 25 cm / 10 in)200 gLarge whole wheat tortillas
- 6 large300 gEggs
- 1 can (about 1 1/2 cups drained)240 gBlack beans, canned, drained and rinsed
- 1 medium150 gRed bell pepper, diced
- 1 small70 gOnion, diced
- 2 packed cups60 gBaby spinach
- 1 tsp5 gOlive oil
- 1/2 tspGround cumin
- 2 tbsp30 gWater
- 1/8 tspSalt
- 1/4 tspBlack pepper
- 1/2 cup130 gTomato salsa
- 1/3 cup40 gReduced-fat cheddar, shredded (optional)
- 2 tbspFresh cilantro, chopped (optional)
Steps
- 1
Heat the olive oil in a large non-stick pan over medium heat.
- 2
Add the onion and bell pepper and cook for 5 minutes until softened.
- 3
Stir in the spinach and cook for 1 minute until wilted, then move the vegetables to a bowl.
- 4
Add the black beans, cumin and water to the pan and warm for 2–3 minutes, mashing a few beans lightly; tip into a separate bowl.
- 5
Whisk the eggs with the salt and pepper.
- 6
Pour the eggs into the pan over medium-low heat and stir gently until softly set with no runny liquid left, about 3 minutes.
- 7
Warm the tortillas one at a time in a dry pan or microwave for 15–20 seconds so they fold without cracking.
- 8
Divide the beans, eggs, vegetables and salsa down the centre of each tortilla, adding cheese and cilantro if using.
- 9
Fold in the sides, roll up tightly and serve, or toast seam-side down in the pan for 1 minute to seal.
Swaps, storage and make-ahead
Swaps
- Use four egg whites in place of two of the whole eggs for a lighter filling.
- Swap the reduced-fat cheddar for a dairy-free shredded cheese, or simply leave it out, to make it dairy-free.
- For a gluten-free version, use certified gluten-free corn or cassava tortillas and choose a salsa labelled gluten-free.
- Replace the eggs with crumbled firm tofu sautéed with the cumin, and skip the cheese or use a vegan one, for a vegan burrito with a vegan-labelled tortilla.
Storage
Refrigerate leftover burritos, wrapped tightly, within 2 hours and eat within 3 to 4 days, reheating until steaming hot all the way through. They can be frozen without the salsa and cilantro for up to 2 months, then reheated from thawed until steaming hot, though the texture is best fresh.
Make ahead
Cook the vegetables and spiced beans up to 3 days ahead and keep them in separate covered containers in the fridge. You can also assemble and wrap whole burritos (minus salsa) the night before, then reheat until steaming hot in the morning.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenEggsMilk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (297 g) | Per 100 g | |
|---|---|---|
| Calories | 358 kcal | 121 kcal |
| Protein | 19.5 g | 6.6 g |
| Carbohydrates | 40.3 g | 13.6 g |
| of which sugars | 5.3 g | 1.8 g |
| Fiber | 11.1 g | 3.7 g |
| Fat | 13.6 g | 4.6 g |
| of which saturated | 5 g | 1.7 g |
| Sodium | 964 mg | 325 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
