Research shows breakfast is the most important meal of the day, but sometimes, life gets in the way.
You may be running late for work, jump in your car and realize you forgot to eat. What if there was a quick breakfast recipe to help curb your morning cravings and provide a healthy nutritious meal to grab-and-go? You may find the answer with freezer-friendly breakfast burritos.
“Breakfast is a great way to rev up your metabolism and give you some energy to start your day,” said Kristene Schulte, a Marshfield Clinic dietitian. “It’s been shown that folks who eat three meals a day tend to weigh less than those who eat less than three meals a day.”
Don’t have time in the morning? Make some healthy breakfast burritos for the week.
Try this recipe.
Healthy freezer-friendly breakfast burritos
Prep/cook time: 30 minutes
Serving: 6
Ingredients
- 6 large egg whites
- 3 whole large eggs
- 1/4 cup fat-free milk
- 1/4 red bell pepper, chopped
- 1/4 green bell pepper, chopped
- 1/2 cup white onion, chopped
- 1/2 cup black beans
- 1 tablespoon of salsa
- 6 large multi-grain burrito tortillas
- 1/3 cup reduced-fat shredded cheddar
- Salt and pepper to taste
Instructions
Whisk together 6 large egg whites, 3 whole large eggs, 1/4 cup fat-free milk, 1/4 cup red bell pepper, 1/4 cup green bell pepper, 1/2 cup white onion and 1/2 cup of black beans.
In a large skillet over medium-high heat, lightly coated with non-stick cooking spray, pour in the egg mixture and cook until eggs are done and veggies become tender.
Warm tortillas in the microwave for a few seconds to get them nice and soft. Lay each tortilla out and fill with about 1/2 cup of the cooked eggs and veggies.
Top the egg mixture with 1 tablespoon of reduced-fat cheese and 1 tablespoon of salsa, and roll it all up with the ends tucked in to form your burrito.
To freeze
Wrap each burrito tightly in cling wrap once cooled and place into a freezer-friendly Ziploc bag. Store in the freezer for up to six months.
When ready to enjoy, remove a burrito from the freezer and cling wrap. Wrap loosely in a paper towel and place into the microwave to cook for 1 to 1-1/2 minutes (depending on the watts of the microwave).
Nutrition information
Each burrito contains about 124.6 calories; 1.3 g fat; 1.2 g saturated fat; 47.7 g carbs; 12.9 g fiber; 14.1 g protein; 3.9 g sugar; 723.1 mg sodium.
Source: ChooseMyPlate, (Recipe from The Skinny Fork, 2013-2018)
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Thanks!
Do you have any suggestion on how to make this burrito recipe "heart healthy" ……without so much sodium!
Thank you.
Hi, Gray.
Great question. Kristene, registered dietitian, suggested these modifications to the recipe:
– Avoid adding any salt. Use pepper or other salt-free seasoning you like for flavor.
– Compare various tortillas and choose one with a lower amount of sodium.
– Use “no added salt” black beans.
– Use less cheese (maybe cut from 1/3 to 1/4 cup or less), or choose a lower-sodium cheese (like mozzarella), or skip the cheese all together.
– Choose a low sodium salsa.
I hope that helps, and thank you for reading Shine365. -Kirstie
Thank you so much! Really helps. The "heart failure group", my Cardiologist,….and dietician have me on a low sodium and low calorie diet… but also getting enough protein to avoid muscle loss. Bang! This is great!
make your own salsa , use mexican cheese add spices like garlic onion powder soak your own beans it does require to add salt but there is sea salt no sodium …