I make this high-protein breakfast burrito most mornings when I want something portable, filling, and ready in under 20 minutes. It’s a tidy package of lean chicken, egg whites plus whole eggs, beans, and bright cilantro wrapped in a whole-wheat tortilla — built to keep you full until lunch without weighing you down. If you like swapping high-protein morning ideas into a weekly rotation, you might also enjoy this high-protein cottage cheese breakfast for variety.
Why you’ll love this dish
This burrito strikes a great balance between convenience and nutrition. It’s high in protein from the chicken, whole eggs and egg whites, and black beans, which helps with morning satiety and muscle recovery after a workout. The whole-wheat tortilla adds fiber, while bell pepper and cilantro bring freshness and crunch. It’s fast enough for weekday mornings, sturdy enough for meal prep, and friendly for families because the flavors are familiar — not overly spicy, but easily boosted with salsa.
“A reliable weekday wrap: quick to assemble, holds up well, and reheats without getting soggy.”
The cooking process explained
Before you dive in, here’s the simple flow: sauté aromatics and peppers, warm the chicken and beans with spices, scramble the eggs into the mixture, and then load everything into a warmed tortilla with cheese and cilantro. Rolling tightly keeps the burrito compact for eating on the go or wrapping for the fridge. Expect about 10–15 minutes of active cooking time.
What you’ll need
- 1/2 cup Chicken breast, cooked (shredded or chopped) — substitute cooked turkey or firm tofu if preferred
- 1/4 cup Bell pepper, diced
- 1/4 cup Black beans, drained and rinsed
- 1/4 cup Cilantro, fresh, chopped
- 1/4 tsp Garlic powder
- 1/4 cup Onion, finely chopped
- 1/4 cup Egg whites
- 3 Eggs, large
- 2 tbsp Salsa (for serving and optional filling)
- 1/4 tsp Chili powder
- 1 tbsp Olive oil
- 1/4 tsp Cumin, ground
- 1 large whole wheat Tortilla
- 1/4 cup Cheddar cheese, shredded (use a low-moisture variety or a dairy-free alternative)
Notes: Use leftover cooked chicken to save time. If you prefer dairy-free, swap the cheddar for a plant-based shredded cheese.
Step-by-step instructions
Heat the olive oil in a skillet over medium heat. Add the onion and bell pepper. Sauté until they soften and the edges just begin to color, about 3–4 minutes.
Stir in the cooked chicken and black beans. Sprinkle the garlic powder, chili powder, and cumin over the mixture. Cook, stirring, until everything is warmed through, about 2 minutes.
Whisk the eggs and egg whites in a bowl until blended. Pour the eggs into the skillet. Give the pan a moment to set at the edges, then scramble gently until the eggs are cooked but still moist. Remove the skillet from the heat.
Lay the tortilla flat and spoon a generous portion of the egg-and-chicken mix down the center. Add a sprinkle of cheddar and the chopped cilantro. Fold the sides and roll tightly into a burrito.
Serve immediately with salsa on the side, or wrap tightly for travel.
Serving suggestions
Serve the burrito with extra salsa and a wedge of lime for brightness. For a more substantial breakfast plate, add a simple side salad of arugula and cherry tomatoes or roasted sweet potato cubes. If you’re serving kids, cut the burrito into halves and offer yogurt or sliced fruit on the side.
Storage and reheating tips
Refrigerate leftovers in an airtight container for up to 3–4 days. To freeze, wrap each burrito tightly in foil and place in a freezer bag; store up to 8 weeks for best quality. Reheat from chilled in a 350°F (175°C) oven for 10–12 minutes, or microwave on high for 60–90 seconds (flip halfway) until heated through. If reheating from frozen, unwrap foil and heat in a 375°F (190°C) oven for 20–25 minutes, or microwave on defrost then finish on high. Always ensure the center reaches steaming hot before eating.
Pro chef tips
- Warm the tortilla briefly on a dry skillet or in the microwave for 8–10 seconds so it rolls without cracking.
- Keep the eggs slightly undercooked when you remove them from heat; they’ll finish cooking from residual heat and stay moist.
- Use low-moisture shredded cheese to prevent sogginess.
- If making a batch for the week, cool the filling to room temperature before wrapping and refrigerating to preserve texture and food safety.
Creative twists
- Vegetarian: Replace chicken with extra black beans, crumbled firm tofu, or roasted sweet potato cubes.
- Spicy: Add chopped jalapeño or a pinch of cayenne with the spices.
- Mediterranean: Swap cumin and chili powder for smoked paprika and oregano; mix in chopped spinach and feta.
- Protein boost: Stir in a couple tablespoons of cottage cheese into the egg mix for creaminess and extra protein — see related cottage cheese recipes high in protein for ideas.
Common questions
Q: How long does this take to make from start to finish?
A: About 15–20 minutes if you’re using pre-cooked chicken. If you need to cook raw chicken first, add another 10–12 minutes.
Q: Can I make these ahead for the week?
A: Yes. Assemble and wrap burritos, then refrigerate for up to 4 days or freeze for up to 8 weeks. Reheat thoroughly before eating.
Q: Are the eggs safe to eat in a burrito?
A: Yes, provided you cook the eggs until fully set and hot throughout. If you’re packing the burrito for later, cool quickly and refrigerate within two hours.
Q: What can I substitute for chicken?
A: Use cooked turkey, extra beans, crumbled tofu, or roasted vegetables. Avoid raw swaps — make sure any protein you add is fully cooked.
Q: Can I make this dairy-free?
A: Absolutely. Use a plant-based shredded cheese or omit the cheese and add avocado for creaminess.
Conclusion
If you want a portable, satisfying high-protein breakfast that reheats well and adapts to different diets, this burrito is a dependable option. For more make-ahead ideas that freeze and reheat cleanly, check out this guide to Meal Prep Breakfast Burritos (Freezer Friendly).
Print
High-Protein Breakfast Burrito
- Total Time: 20 minutes
- Yield: 4 servings
- Diet: High-Protein
Description
A filling, portable breakfast burrito packed with high protein from chicken, eggs, and black beans, wrapped in a whole-wheat tortilla.
Ingredients
- 1/2 cup Chicken breast, cooked (shredded or chopped)
- 1/4 cup Bell pepper, diced
- 1/4 cup Black beans, drained and rinsed
- 1/4 cup Cilantro, fresh, chopped
- 1/4 tsp Garlic powder
- 1/4 cup Onion, finely chopped
- 1/4 cup Egg whites
- 3 Eggs, large
- 2 tbsp Salsa (for serving and optional filling)
- 1/4 tsp Chili powder
- 1 tbsp Olive oil
- 1/4 tsp Cumin, ground
- 1 large whole wheat Tortilla
- 1/4 cup Cheddar cheese, shredded (use a low-moisture variety or a dairy-free alternative)
Instructions
- Heat the olive oil in a skillet over medium heat. Add the onion and bell pepper. Sauté until they soften and the edges just begin to color, about 3–4 minutes.
- Stir in the cooked chicken and black beans. Sprinkle the garlic powder, chili powder, and cumin over the mixture. Cook, stirring, until everything is warmed through, about 2 minutes.
- Whisk the eggs and egg whites in a bowl until blended. Pour the eggs into the skillet. Give the pan a moment to set at the edges, then scramble gently until the eggs are cooked but still moist. Remove the skillet from the heat.
- Lay the tortilla flat and spoon a generous portion of the egg-and-chicken mix down the center. Add a sprinkle of cheddar and the chopped cilantro. Fold the sides and roll tightly into a burrito.
- Serve immediately with salsa on the side, or wrap tightly for travel.
Notes
Use leftover cooked chicken to save time. If you prefer dairy-free, swap the cheddar for a plant-based shredded cheese.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Method: Sautéing
- Cuisine: Mexican