Packed with vegetables and turkey sausage, this Meal Prep Breakfast Burrito is so easy for busy mornings. All you need is 30 minutes and you'll have breakfast ready for the entire week.
I love a good batch meal. Only needing to cook once and stocking my freezer with portioned meals I can just grab and reheat is my favourite kind of meal. That's why I love this breakfast burrito meal prep!
These egg and sausage burritos not only answer the 'I have no time for breakfast' problem, but they also are SO good they can really be eaten for any meal of the day. It's wholesome and nourishing ingredients, all wrapped up in a tortilla.
Why This Recipe Is Dietitian Approved
- The perfect balanced meal. We use whole wheat wraps for fibre, lots of fresh veggies, and eggs for protein. Breakfast burritos are such a great nutritious breakfast option!
- So easy to make. All you need is 30 minutes (max) of prep time and you will have FIVE burritos ready to go. So go turn on your favourite sitcom, grab your ingredients and make these to set you up for meal time success the entire workweek.
- Totally customizable! Don't like peppers? No problem swap them for another veggie.... don't like sausage? Leave it out or add in some steak or other protein of choice.... seriously feel free to make this breakfast burrito meal prep your own!
- Bonus: They can be made in the air fryer!! We all know I love a good air fryer recipe. Not only are air fryers convenient they are also perfect for students. The fact that these an be air fryer frozen burritos is quite possibly the best part of the recipe! (See below for how to reheat your burrito in the air fryer)
Ingredients
I love these air fryer frozen burritos because they are SO customizable. If you don't like a certain ingredient feel free to swap it for something else!
Tortillas. I recommend a 10-inch whole wheat tortilla because it's the perfect size and has some extra fibre. I even recently saw these high protein ones from Superstore that I've been meaning to try.
Eggs. These are the base of these breakfast burritos, however if you want to leave them out you totally can. You could even try making these with just egg whites if that fits your lifestyle better.
Sausage. I love using turkey sausage for these burritos, however any sausages will work. Removing the sausage from the casing can be inconevenient, but it's so worth it for the most flavorful burritos. Another option is to use ground meat of your choice, or even a vegetarian ground meat substitute (like Yves ground round).
Cheese. I am a huge cheese lover so this is a non negotiable for me. I love using shredded cheddar or marble cheese.
Veggies. For this breakfast burrito meal prep, I wanted to pack in as much veg as possible. I used sweet bell peppers, yellow onion and spinach, but shredded zucchini would also be great in these.
Salsa. For flavour! Look for a lower sugar and lower sodium option as sauces can be a sneaky place for added sugars. To avoid a soggy burrito avoid using a watery salsa and instead choose a chunky, vegetable or bean-packed salsa. My mango corn salsa would be a delicious, summery option.
Spices, Ground cumin, salt, black pepper and chili powder are the perfect spices to bring these burritos a bit of kick.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Start by removing the sausage meat from the casing. Slice each sausage lengthwise and add the meat to a medium sized bowl.
- In a large skillet over medium-high heat add half of the olive oil (½ tbsp). Once hot, add your sausage meat and cook for about 7 minutes (stirring frequently). Once your meat is fully cooked, pour it onto a plate and set aside.
- In the same pan, add the remaining olive oil (½ tbsp) along with the peppers, onions and spices. Cook for about 5 minutes, stirring frequently until the peppers begin to soften and the onions begin to turn translucent. Once cooked, use a spatula to push the vegetables to the outer edges of the skillet (leaving an open circle in the middle of the skillet).
- Add your whisked eggs into the center of the skillet. Cook for about 5 minutes, using a spatula to gently stir periodically until the eggs become light and fluffy and all liquid is gone. Try to avoid mixing the vegetables in with the eggs, however if a few stray veggies mix in it's ok!
- Once the eggs are cooked, add in your cooked sausage, ½ of the cheese, salsa and spinach and mix everything together. Place a lid on the skillet and cook for about 2 minutes or until the spinach wilts!
- Add about a heaping ½ cup of filling onto the center of each of the five tortillas, sprinkle with about 1-2 tablespoon of additional cheese. Roll your burritos by first folding the tortilla up from the bottom, then fold in the sides, and then finish rolling the burrito up until it has closed.
- Wrap your burritos in parchment paper or tinfoil to keep them fresh!
Substitutions and Variations
To make gluten-free: use a gluten-free tortilla of choice.
To make dairy-free: use a dairy-free cheese.
To make vegetarian: swap the turkey sausage and use black beans, crumbled extra firm tofu or a plant-based “meat crumble” alternative.
To make nut-free: this recipe is naturally nut-free.
For extra fiber and protein, add 1 cup of rinsed and drained black beans into the filling when you are adding the cooked turkey sausage. Nutritional yeast is another great option for boosting the plant-based protein in these burritos- simply sprinkle in couple tablespoons while cooking the eggs.
Equipment
Storage
Breakfast burritos can be store in the following ways:
- Fridge: for up to 4 days. I recommend wrapping each burrito tightly with parchment paper or tinfoil and storing in an airtight container in the fridge for up to 4 days.
- Freezer: for up to 3 months. I recommend wrapping each burrito tightly, layering them in a large tupperware container or casserole dish and immediately placing in the freezer to flash freeze them. Once your burritos are frozen completely, transfer them to an airtight container, a sealed freezer bag or individually wrap them in tinfoil and store in the freezer for up to 3 months.
When it's time to enjoy one of your meal prep breakfast burritos, you have three options.
- Microwave: For best results I recommend using the defrost setting on your microwave for about 3-5 minutes to ensure the burrito is fully thawed before microwaving on high for 1-2 minutes.
- Oven: Preheat your oven to 425F, place your burrito on a cookie sheet and bake for about 35- 40 minutes.
- Air fryer: This is my favorite method. Preheat your air fryer to 375F and cook for 12-16 minutes (every air fryer is different so after 12 minutes WATCH your burrito to ensure it doesn't burn). Although this may not be the fastest method, I do find it gets the most crispy and tastes the freshest so it's worth the wait.
Top Tips for Success
Breakfast burritos are super easy to customize based on your nutrition goals. For added protein, add some cottage cheese or nutritional yeaset while you're cooking the eggs. For added fibre, add in cauliflower rice, shredded zucchini or black beans (some protein here too!).
Frequently Asked Questions
I like to look for a salsa that is lower in added sugar (you would be surprised to see the amount of added sugar!). My favourite is the President's Choice black bean and corn salsa. If you're looking for a salsa to dip, my creamy salsa dressing is so good.
I like pairing mine with some fruit for additional micronutrients, fiber and colour to create a balanced breakfast.
More Meal Prep Breakfast Recipes
Loved these meal prep breakfast burritos? Try these other savory breakfasts next:
- Savoury Cottage Cheese Breakfast Muffins
- Mediterranean Bagel Breakfast Sandwiches
- High Protein Egg Bars
- Blueberry Air Fryer Breakfast Sausage Patties
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this breakfast burrito meal prep, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Meal Prep Breakfast Burrito
Ingredients
- 1 tablespoon olive oil divided
- 12 (about 365g) turkey breakfast sausages
- ⅛ teaspoon ground cumin
- ¼ teaspoon chili powder
- salt and black pepper to taste
- 1.5 cups red bell pepper diced (about 1.5 medium bell peppers)
- 1 cup white onion diced (about 1 medium onion)
- 5 eggs whisked
- 2 cups spinach loosely chopped
- ¼ cup chunky mild salsa
- 1 cup cheddar cheese shredde, divided
- 5 10 inch whole wheat flour tortillas
Instructions
- Start by removing the sausage meat from the casing. Slice each sausage lengthwise and add the meat to a medium sized bowl.
- In a large skillet over medium-high heat add half of the olive oil (½ tbsp). Once hot, add your sausage meat and cook for about 7 minutes (stirring frequently). Once your meat is fully cooked, pour it onto a plate and set aside.
- In the same pan, add the remaining olive oil (½ tbsp) along with the peppers, onions and spices. Cook for about 5 minutes, stirring frequently until the peppers begin to soften and the onions begin to turn translucent. Once cooked, use a spatula to push the vegetables to the outer edges of the skillet (leaving an open circle in the middle of the skillet).
- Add your whisked eggs into the center of the skillet. Cook for about 5 minutes, using a spatula to gently stir periodically until the eggs become light and fluffy and all liquid is gone. Try to avoid mixing the vegetables in with the eggs, however if a few stray veggies mix in it's ok!
- Once the eggs are cooked, add in your cooked sausage, ½ of the cheese, salsa and spinach and mix everything together. Place a lid on the skillet and cook for about 2 minutes or until the spinach wilts!
- Add about a heaping ½ cup of filling onto the center of each of the five tortillas, sprinkle with about 1-2 tablespoon of additional cheese. Roll your burritos by first folding the tortilla up from the bottom, then fold in the sides, and then finish rolling the burrito up until it has closed. Wrap your burritos in parchment paper or tinfoil to keep them fresh!
Notes
- Microwave- Use the microwave's defrost setting for about 5 minutes, then microwave on high for 1-2 minutes, or until heated through.
- Oven- Bake at 425° for 35-40 minutes.
- Air fryer- Air fry at 375° F for about 12-16 minutes.
Nutrition
reheat burrito air fryer
Jane O’Reilly says
Another Nourished by Nic win! I have made several variations and all of them were hits!
Hillary Matthie says
So easy and so delicious! Keeps me full for hours. Perfect for work days!
Daniella Cioccio says
Absolutely delicious and so easy to make and follow the recipe!!! Amazing time-saver and makes mornings so easy!!!