I’ve been making a batch of these high-protein breakfast burritos for years when mornings get busy. They’re a fast, filling way to kick-start the day with sustained energy—savory cooked sausage, tender scrambled eggs, creamy cheese, and fiber-rich black beans all wrapped in a warm tortilla. They’re great for weekday meal prep, post-workout refueling, or a grab-and-go weekend brunch. If you like protein-forward breakfasts, you might also enjoy this high-protein cottage cheese breakfast for another quick option.
Why you’ll love this dish
These burritos pack a serious protein punch thanks to eggs, sausage, and cheese—perfect when you want something that keeps you full until lunch. They’re also:
- Fast to assemble (30 minutes or less).
- Budget-friendly: pantry staples like black beans stretch the filling.
- Freezer-friendly: make a batch and heat single portions all week.
- Kid-approved and customizable, so picky eaters can omit the poblano or swap cheeses.
A short reader note: they’re ideal when mornings are hectic or when you want a hearty, protein-dense breakfast after early exercise.
Step-by-step overview
This recipe follows a simple flow so you can move through it quickly:
- Brown the ground breakfast sausage in a skillet.
- Add diced poblano and soften it with the sausage.
- Whisk and scramble eggs in the same pan for extra flavor.
- Fold in black beans, cheddar, and cream cheese until creamy.
- Warm tortillas, fill, and roll tight for eating immediately or freezing.
Next section lists the exact quantities so you can shop and prep in one go.
What you’ll need
- 1/2 lb Breakfast sausage, ground (use your favorite variety; turkey or chicken sausage works if you prefer)
- 1 15 ounce can Black beans, drained and rinsed
- 1 Poblano pepper, diced
- 12 Eggs, large
- 1/4 tsp Black pepper
- 1 tsp Kosher salt
- 6 Tortillas, large (burrito-size)
- 6 oz Cheddar cheese, shredded
- 2 oz Cream cheese, softened
Notes: If you want to boost protein further, add a few tablespoons of cottage cheese to the egg mixture—see more cottage cheese ideas in this collection of cottage cheese recipes.
Step-by-step instructions
Heat a skillet over medium. Crumble in the ground breakfast sausage and cook until browned.
Add the diced poblano pepper to the pan and sauté until it softens, about 3–4 minutes.
In a bowl, whisk the eggs with the black pepper and kosher salt. Pour the eggs into the skillet and scramble gently until just set.
Stir in the drained black beans, shredded cheddar, and cream cheese. Cook, stirring, until the cheeses melt and the mixture is cohesive.
Warm the tortillas briefly in a dry pan or microwave so they’re pliable.
Spoon an equal amount of the filling onto each tortilla and roll them up tightly, folding the ends in.
Serve right away, or wrap each burrito in foil and freeze for later use.
Best ways to enjoy it
These burritos work well hot or room temperature. Try:
- Serving with a spoonful of plain Greek yogurt or salsa on the side.
- Chopped fresh cilantro, sliced avocado, or pickled onions for brightness.
- A fresh fruit salad or a simple green salad for balance at brunch.
- Cutting them in half diagonally and securing with a toothpick for a buffet.
For a lower-carb meal, skip the tortilla and serve the filling over a bed of baby spinach or roasted sweet potato cubes.
Storage and reheating tips
- Refrigerate: Store cooled burritos in an airtight container or wrapped in foil in the fridge for up to 4 days.
- Freeze: Individually wrap burritos in foil and place in a freezer bag for up to 3 months. Label with the date.
- Reheat from fridge: Microwave on a plate, covered with a paper towel, 60–90 seconds or until hot. For a crisper wrap, reheat in a 350°F oven (175°C) for 10–12 minutes.
- Reheat from frozen: Microwave 2–3 minutes wrapped in a damp paper towel, flipping halfway, or bake at 375°F (190°C) for 20–25 minutes while wrapped in foil until heated through.
Food safety: cool fillings within two hours of cooking before refrigerating to limit bacterial growth.
Pro chef tips
- Salt the eggs lightly; the cheese and sausage add salt, so taste as you go.
- Let the cream cheese sit at room temperature for a few minutes so it blends smoothly.
- Don’t overcook the eggs—remove the pan from heat while slightly glossy; residual heat will finish them.
- For even heating in the freezer method, wrap burritos first in plastic wrap, then foil—plastic prevents freezer burn, foil helps in the oven.
- To save time, chop the poblano and grate the cheese the night before.
Creative twists
- Swap the cheddar for pepper jack for a spicier bite.
- Make it vegetarian by using a plant-based sausage or omitting sausage and adding extra beans and roasted sweet potato.
- Add roasted corn and a squeeze of lime for a southwest version.
- Mix in chopped spinach or kale at the end for added greens without changing texture.
- Turn them into a breakfast bowl by skipping the tortilla and topping the filling with hot sauce and avocado.
Common questions
Q: How long does this take to make?
A: Active time is about 20–25 minutes; total time including warming tortillas is around 30 minutes.
Q: Can I use turkey or chicken sausage instead of breakfast sausage?
A: Yes—use turkey or chicken sausage for a leaner option. Flavor will differ slightly but remains tasty.
Q: Is it safe to freeze these burritos?
A: Absolutely. Wrapped tightly, they keep well for up to 3 months. Thaw in the fridge overnight before reheating for best texture.
Q: Can I make these ahead for a week of breakfasts?
A: Yes. Store 3–4 in the fridge for the first few days and freeze the rest. Reheat from frozen or refrigerated as needed.
Q: Any tips to reduce sodium?
A: Choose low-sodium sausage and canned beans labeled “low sodium,” and use reduced-salt cheese or cut the salt by 1/4 tsp.
Conclusion
If you want a reliable, protein-packed breakfast that holds up to meal prep and travel, these burritos fit the bill—easy to scale, freezer-friendly, and endlessly adaptable. For more ideas on batch-making breakfast burritos and freezing techniques, check this helpful guide to Meal Prep Breakfast Burritos (Freezer Friendly).
Print
High-Protein Breakfast Burritos
- Total Time: 30 minutes
- Yield: 6 servings
- Diet: Protein-rich
Description
Fast, filling breakfast burritos packed with protein from sausage, eggs, and cheese, ideal for meal prep and busy mornings.
Ingredients
- 1/2 lb Breakfast sausage, ground
- 1 15 oz can Black beans, drained and rinsed
- 1 Poblano pepper, diced
- 12 large Eggs
- 1/4 tsp Black pepper
- 1 tsp Kosher salt
- 6 large Tortillas (burrito-size)
- 6 oz Cheddar cheese, shredded
- 2 oz Cream cheese, softened
Instructions
- Heat a skillet over medium. Crumble in the ground breakfast sausage and cook until browned.
- Add the diced poblano pepper to the pan and sauté until it softens, about 3–4 minutes.
- In a bowl, whisk the eggs with the black pepper and kosher salt. Pour the eggs into the skillet and scramble gently until just set.
- Stir in the drained black beans, shredded cheddar, and cream cheese. Cook, stirring, until the cheeses melt and the mixture is cohesive.
- Warm the tortillas briefly in a dry pan or microwave so they’re pliable.
- Spoon an equal amount of the filling onto each tortilla and roll them up tightly, folding the ends in.
- Serve right away, or wrap each burrito in foil and freeze for later use.
Notes
If desired, boost protein further by adding cottage cheese to the egg mixture. They are great for busy mornings or after early exercise.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Skillet Cooking
- Cuisine: Mexican