Sausage, Egg, and Cheese Burrito

Sausage, Egg, and Cheese Burrito

Calories: 530 kcal

Protein: 38 g

Prep Time: 5 min   Cook Time: 10 min

Serves: 1

Ingredients

  • Whole wheat tortilla (60 g / 2.1 oz, medium size)

  • Large egg — 1 (50 g / 1.8 oz)

  • Egg whites — 2 large (66 g / 2.3 oz / ¼ cup)

  • Turkey sausage — 56 g (2 oz), crumbled or links

  • Shredded cheddar cheese — 28 g (1 oz / ¼ cup)

  • Diced red bell pepper — 20 g (0.7 oz / 2 Tbsp)

  • Diced onion — 15 g (0.5 oz / 2 Tbsp)

  • Olive oil spray — for cooking

  • Salt & pepper — to taste

  • Optional: garlic powder, paprika, or onion powder for extra flavor

  • Optional: hot sauce for heat

  • Salsa for serving (not included in macros)

Directions

  1. Heat a skillet over medium heat and lightly spray with olive oil. Add bell pepper and onion; sauté 2–3 min until softened.

  2. Add turkey sausage and cook until browned and cooked through. Remove and set aside.

  3. In the same skillet, whisk together egg and egg whites; season with salt, pepper, and optional seasonings; scramble until fluffy.

  4. Warm the tortilla until soft; layer with eggs, sausage, and cheese; add hot sauce if desired.

  5. Fold in sides and roll tightly. For a takeout-style finish, pan-fry seam-side down 1–2 min per side until golden.

  6. Serve with salsa, spicy mayo, or ketchup for dipping.

Meal Prep Instructions

  • Batch Ahead: Make 3 burritos at once. Wrap tightly in foil or parchment and refrigerate for up to 3 days.

  • Freeze for Later: Wrap each burrito individually in foil, place in a freezer bag, and freeze for up to 1 month.

  • Reheat: Microwave 1–2 min (unwrapped) or bake at 350°F (175°C) for 15–20 min. For crisp edges, pan-fry or air-fry 2–3 min after reheating.

  • Alternative Method: Combine all filling ingredients in a dish, bake until set, then cut into rectangles and wrap in tortillas once cooled.

Coach’s Tip

Always let the filling cool completely before wrapping — steam from hot eggs or sausage will make the tortilla soggy. For a crispy restaurant-style texture, toast the wrapped burrito in a dry skillet or air fryer for a few minutes right before serving.

🌱 Vegetarian Option

Replace turkey sausage (56 g) with ½ cup (75 g) seasoned black beans or crumbled tempeh sautéed with olive oil, garlic, paprika, and a dash of soy sauce. Keep eggs and cheese as is. Macros: ~525 kcal | ~36 g protein

BreakfastTameika GentlesComment