This freezer breakfast burrito recipe is healthy, high protein, super versatile and easy to prep! Gluten free option and variations included.
Did you know that Prep Dish periodically hosts special 21-day meal prep challenges? We usually do one in January or February and one in August or September. Sometimes we sneak one in in June too! (You can go here to see if one of our challenges happening soon or sign up for our free newsletter here to make sure you get the info for our next challenge!) Each challenge has a theme and a couple of our recent challenges have centered around freezer meal prep.
Have you ever tried freezer meal prep? It's exactly what it sounds like – doing a bit of extra meal prep on a week when you have time to stock your freezer for a busy season ahead. I LOVE having a well stocked freezer but I'll admit that freezer meal prep can require a bit of trial and error.
Determining exactly which recipes freeze well, the best way to defrost them, etc. can be frustrating if you don't know where to begin. That's why I'm excited to share this freezer breakfast burrito recipe with you today! We've done the guesswork for you so you can simply prep, freeze and enjoy whenever the craving strikes. (Psst! If you're just looking for a high protein breakfast burrito and don't care about the freezer part, these are of course delicious fresh as well.)
These meal prep burritos were one of the favorite recipes from our recent freezer challenges – both in my family and with our challenge participants! I think they were a favorite for a couple of reasons.
First, they're simple to prep and, considering how many burritos you get out of it, really don't take long.
Second, freezer burritos are super versatile. You really can enjoy them for breakfast, lunch or even dinner alongside a simple green salad. They're protein-packed and satisfying any time of day! I actually recommend doubling the recipe because, if your family is anything like mine, these high protein breakfast burritos will disappear quickly!
Make sure to check out my tips for successful freezing and thawing meal prep burritos below the recipe, as well as additional topping ideas.
And if you're interested in more freezer breakfast ideas, I have a short video here sharing some of my favorite ideas.
Healthy Freezer Breakfast Burrito Recipe
- 1 small bunch cilantro (optional)
- 1 red bell pepper
- 2 yukon gold potatoes
- 4 oz shredded cheddar (optional)
- 8 eggs, omega-3
- 8 flour tortillas (or sub Siete grain free tortillas)
- 1 tsp taco seasoning*
- 2 Tbsp olive oil
To Make Burritos:
- Dice 1 bell pepper and set aside.
- Dice 2 potatoes into small pieces. Set aside.
- Chop 1 bunch cilantro leaves. Set aside.
- Heat 1 Tbsp olive oil in large saute pan over med heat. Add diced potatoes & peppers and a sprinkle of salt. Cook, stirring frequently, ~ 12 mins until potatoes are fork tender. Allow to completely cool.
- In a separate large sauté pan, heat 1 Tbsp olive oil over medium heat. In a medium bowl, whisk 8 eggs, 1 tsp taco seasoning and 1/4 cup water. Add eggs to pan and scramble until cooked through. Set aside and cool completely.
- Lay 8 tortillas on work surface and evenly layer with: shredded cheese, scrambled eggs, diced potatoes/red peppers and cilantro (make sure all food is room temp!)
- Roll into burrito and close ends. Roll each burrito tightly in aluminum foil or plastic wrap. Store in a single layer either in a large container or on sheet pan. Once frozen you can move to a container or plastic bag and place in the freezer.
To Re-heat Burritos:
- From frozen: remove foil or plastic wrap. Microwave for 60-90 seconds or until heated through.
- OR, from thawed: Set in refrigerator to thaw for 24 hours. Remove plastic wrap if using and cover w/ foil. Reheat in 350 F oven for 15-20 mins or until heated through.
What is the nutrition like in this freezer breakfast burrito recipe?
In addition to making a convenient grab and go breakfast, this freezer breakfast burrito recipe offers substantial nutritional benefits:
Did you know cilantro is used medicinally to treat several conditions? Cilantro comes from the coriander plant which can help lower blood sugar, fight inflammation and reduce blood pressure. It also potentially improves memory and eases anxiety!
Bell Peppers (Vitamin A, Vitamin C, Folic Acid, Iron, Potassium, Fiber, Antioxidants)
Bell peppers provide tons of good-for-you vitamins. The combination of iron and vitamin C in bell peppers makes them particularly good for preventing anemia. They're also highly beneficial for eye health.
Want a pro tip? Choose red! Red bell peppers, like the ones in this recipe, offer even more nutrients and can have 1.5 times as much vitamin C and 11 times as much beta-carotene as green bell peppers.
Potatoes (Vitamin C, Vitamin B6, Potassium, Manganese, Antioxidants)
They get a bad rap sometimes, but the reason potatoes are considered unhealthy by some has much more to do with preparation than nutritional content. Sure french fries won't make the cut for superfoods, but neither would deep fried brussels sprouts…. Cooked in a healthy way, potatoes can be quite a nutritious side. Much of the vitamin content is in the peel, so make sure to leave the skin on!
Omega-3 Eggs (Vitamin A, B Vitamins, Selenium, Phosphorous, Folate)
First of all, choosing eggs is probably one of the most confusing parts of grocery shopping. There are SO many choices and labels. Many of the labels are not clearly defined, making it even more confusing. Something to keep in mind though is that omega-3 eggs offer up to 5 times as much omega-3 in contrast to conventional eggs.
In addition, they have almost 40% less of the inflammatory omega-6 fatty acid arachidonic acid. As a result, I think Omega-3 eggs are worth it if you can swing it in your grocery budget. Similarly, pastured eggs offer far superior nutritional content to conventional eggs. Higher in vitamin A, vitamin D, vitamin E and omega-3, they're certainly a better choice than conventional if available to you.
Tips for Healthy Breakfast Burrito Meal Prep
When it comes to freezer meal prep there are a few things you can do to maximize the deliciousness of your prepped food once you thaw and are ready to eat.
Here are a few tips to follow for your healthy breakfast burrito meal prep to make sure your burritos taste just as fresh and delicious as if they'd never been frozen!
- Don't overstuff! It's tempting to keep adding toppings to your burritos but try to use some restraint. You want to be able to fully close your burritos so they freeze evenly and the tortillas don't tear.
- Let your ingredients cool. It's important to let your potato & pepper mixture and your eggs come to room temperature before adding to your tortillas. This keeps your burritos from becoming soggy. (You should also avoid placing hot food in the freezer as a general rule because it can raise the overall temperature inside your freezer.)
- Add cheese first. If you're using cheese, adding that to the tortillas first can also help you avoid soggy burritos as it provides a buffer between the eggs and tortillas.
- Taste as you go. Even though you're prepping these for later, make sure to taste both your potato & pepper mixture and your scrambled eggs to make sure they're seasoned to your liking.
- Enjoy within 2-3 months. Don't forget to label your burritos and eat within a couple of months! They'll still be safe to eat if you wait longer than 3 months, but they may not be as tasty. Even in the freezer, food eventually begins to decline in quality.
More Topping Ideas for Healthy Freezer Breakfast Burritos
I like to keep these simple. They're totally satisfying as written! That said, this is totally the type of recipe you can alter based on your personal tastes or whatever you happen to have in your fridge. Here are a few ideas for alternate toppings:
- Sub sweet potatoes for yukon gold potatoes for a perfect sweet & savory dish.
- Sub other herbs, like basil or chives, for the cilantro.
- Add black beans or pinto beans.
- Add cooked, diced bacon to the mix.
- Use whatever kind of cheese you prefer! Monterey jack, or pepper jack for a hint of spice, would be tasty here too.
- Sauté a couple of handfuls of chopped, fresh spinach with the eggs when scrambling.
- Add whatever diced, roasted vegetables you have (broccoli, butternut squash, etc.)
- Dice sun-dried tomatoes and add to the mix.
You can truly get creative with this recipe so have fun with it!
FAQ for these High Protein Breakfast Burritos
Want a little more info about these high protein breakfast burritos? Here are the answers to some frequently asked questions:
What can I use for protein in burritos?
This meal prep burrito recipe uses eggs as the primary protein source but you could also use black beans, pinto beans or meat such as chicken, ground beef, or sausage.
What is the highest protein breakfast?
Eggs are certainly one of the highest protein breakfasts. Greek yogurt also provides a substantial amount of protein. One of my personal favorite high protein breakfasts is a breakfast hash containing some kind of meat with an egg on top. It's a great way to pack in both produce and protein!
Do breakfast burritos have protein?
Yes, breakfast burritos have protein. This particular recipe has about 13.8 grams of protein per burrito. To further increase the protein content, you could add extra eggs in place of the potato or add some ground sausage.
Are burritos good meal prep?
Yes, burritos are excellent for meal prep! It's easy to make a big batch and they reheat well. They're also versatile and work well for various meals. Check out my beef burrito recipe for another meal prep burrito option.
How do you meal prep burritos?
To meal prep burritos, prep and cook all of the toppings and then cool to room temperature. Roll in tortillas, making sure the ends are folded closed. Wrap tightly in aluminum foil or plastic wrap and freeze. It's that easy!
How do you reheat meal prepped burritos?
You have two choices to reheat meal prepped burritos. First, you can unwrap and microwave on high for 60-90 seconds. Alternatively, you can thaw for 24 hours, unwrap, and bake in a 350F oven for 15-20 minutes.
I want more recipes for egg meal prep!
We're here for you! I know lunch and dinner usually take precedence when people think of meal prep but I'm a big believer in enjoying a low-stress healthy breakfast each morning. The lack of chaos in the morning is just as important as the nutrition. No one should have to start their day rushing about trying to make breakfast. Personally, I love starting the day with a high-protein meal, which makes eggs a great choice. With that in mind, here are a few of my favorite recipes for egg meal prep!
Asparagus, Bacon & Feta Frittata: Frittatas are one of my very favorite methods for egg meal prep. I find they're just as tasty leftover and, like the freezer burritos, there are so many potential variations! This particular frittata recipe is perfect for spring, but I also have a sweet potato frittata that's great for the colder months.
Moroccan Breakfast Hash: For this particular dish, I recommend prepping the hash ahead of time and making the eggs fresh in the morning. If all of the other ingredients are ready, it only take a few minutes to fry the eggs.
Gluten Free Banana-Egg Pancakes: My high-protein banana-egg pancakes are a great way to enjoy eggs in the morning! These are particularly good for little kids who don't enjoy eggs in their normal form. You can make these ahead and warm up in the toaster!
Lumberjack Muffins: Essentially mini-frittatas, my lumberjack muffins are super flavorful and high in protein. You make the whole dish ahead of time so they're the perfect make-ahead breakfast to go.
You can get lots more meal prep breakfast ideas here!