In today's fast-paced world, maintaining a healthy diet can be challenging. Meal prepping offers a solution, and burritos, with their versatility and portability, are an excellent option. These healthy meal prep burritos are perfect for a nourishing breakfast, lunch, or dinner, offering a balance of plant-based protein, veggies, healthy fats, and fiber to keep blood sugar levels stable.
Why Meal Prep with Burritos?
Meal prepping ensures you always have a ready-to-go, nourishing meal available, preventing unhealthy impulsive choices. Make-ahead freezer burritos are a staple in a wellness arsenal, promoting sustainable healthy eating habits.
Health Benefits of Meal Prep Burritos
These burritos are not only convenient but also packed with nutrients.
- Nutrient-Rich: Meal prepping burritos, especially for breakfast, allows you to incorporate a variety of nutrient-rich vegetables, herbs, and spices.
- Gut Health: Veggie-packed breakfasts can significantly improve gut health.
- Balanced Diet: These burritos often include plant-based protein, veggies, healthy fats, and fiber.
Choosing the Right Tortilla
Selecting the right tortilla is crucial for a successful burrito. Grain-free options like cassava flour tortillas (such as those from Siete) are a great choice for those with dietary restrictions.
Tips for Warming Tortillas
- Oven: Place tortillas in a heated oven for a few minutes until pliable.
- Stovetop: Heat a pan over medium-high heat and warm the tortilla for 15 seconds on each side until it rises in bubbles.
- Microwave: If tortillas are cold, wrap them in a damp paper towel and heat them for 15 seconds to make them more foldable and less likely to rip.
Freezing and Reheating Burritos
After assembling your burritos, wrap each one individually in parchment paper and then in aluminum foil. This ensures they stay fresh and are easy to reheat.
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Reheating Instructions
- Oven: Preheat the oven to 400 degrees and bake the frozen burrito for 15 to 20 minutes until warmed through.
- Air Fryer: Remove foil and parchment paper and cook in an air fryer at 350°F for about 10 minutes until heated through and crispy.
- Skillet: Remove burrito from foil. Heat skillet to medium high heat and spray with cooking spray. Add over burrito (seam side down) and pan fry for 2-3 minutes each side.
- Panini Press: Remove burrito from foil and lightly spray both sides with cooking spray. Add burrito to a preheated panini press and grill for 3-4 minutes until crispy and warmed through.
- Microwave: Remove foil from burrito and cover in a damp paper towel.
Seven Healthy Freezer Burrito Recipes
Here are seven diverse and delicious freezer burrito recipes to add to your meal prep rotation:
1. Sweet and Spicy Thai Satay Freezer Burritos (Vegan)
These burritos offer a global fusion flavor with a creamy peanut sauce, crispy chickpeas, and roasted vegetables.
2. Spiced Sweet Potato and Rosemary Breakfast Burritos (Vegetarian)
Loaded with spiced sweet potatoes, new potatoes, fluffy scrambled eggs, fresh rosemary, and black beans, this breakfast burrito is a protein-packed way to start the day.
3. Pizza Freezer Burritos (Vegetarian, Optional Dairy-Free)
These burritos deliver classic pizza flavor with sun-dried tomatoes, hemp hearts, umami-rich mushrooms, and white beans.
4. Curry Spiced Freezer Burritos
Infused with traditional Indian curry spices, these burritos include cauliflower for anti-inflammatory benefits and chickpeas for improved digestion.
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5. Sweet Potato and Black Bean Freezer Burritos (Vegan)
Made with just five ingredients-sweet potatoes, onions, black beans, and warming spices like chipotle powder-these burritos are a budget-friendly option. Topped with salsa, they offer a flavorful punch.
6. Falafel-Inspired Freezer Burritos (Vegan)
These burritos are packed with spiced veggies, plant-based protein from chickpeas, fresh herbs like parsley and cilantro, and homemade hummus.
7. Healthy Pesto Freezer Burritos
These burritos use pesto to roast the veggies, creating a flavorful and easy meal prep option. Add frozen tater tots for a delightful twist.
Customizing Your Meal Prep Burritos
One of the best aspects of meal prep burritos is their versatility. Feel free to customize the fillings to suit your preferences and dietary needs.
Protein Options
- Meat: Ground beef, sausage, shredded chicken, turkey sausage, pork breakfast sausage, Canadian bacon, leftover cooked ham, or crumbled bacon.
- Plant-Based: Tofu, beans, chickpeas, lentils, or plant-based meat alternatives.
Vegetable Options
- Classic: Green bell pepper, yellow onion, mushrooms, tomatoes, zucchini, green onions, finely chopped broccoli, baby spinach.
- Others: Sweet potatoes or regular potatoes (cubed and pre-cooked).
Cheese Options
- Dairy: Shredded cheese, Monterey Jack cheese.
- Dairy-Free: Dairy-free cheese shreds.
Sauces and Toppings
- Salsa, hot sauce, sour cream, avocado crema, guacamole, fresh cilantro, fresh lime juice.
Step-by-Step Guide to Making Meal Prep Burritos
Follow these steps to create delicious and healthy meal prep burritos:
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1. Cook the Protein
If using meat, cook it in a large skillet over medium heat until thoroughly cooked. For plant-based options, prepare according to package directions.
2. Sauté the Veggies and Eggs
Sauté your choice of veggies in the same skillet. Then, pour whisked eggs over the veggies and scramble until cooked through. Season with salt and pepper to taste. For creamier scrambled eggs, stir in ¼ cup of milk when whisking.
3. Assemble the Burritos
Warm the tortillas to make them more pliable. Divide the egg mixture and cooked protein evenly among the tortillas, about ¾ cup of filling per tortilla. Roll each burrito tightly, folding in the sides as you go.
4. Wrap and Freeze
Wrap each burrito in parchment paper and then in aluminum foil. Store them in the fridge for up to one week or in the freezer for up to three months. Be sure to label and date them.
Tips for Success
- Don’t Overfill: Overstuffed burritos can be hard to roll and prone to falling apart.
- Cool Ingredients: Let ingredients cool before assembling, especially if you just cooked your chicken.
- Use Large Tortillas: Opt for burrito-size tortillas to fit all the fillings.
- Soften Tortillas: Soften tortillas before rolling to prevent cracking. Stack the tortillas layered between damp paper towels and microwave in 20-second intervals until warm.
- Customize Fillings: Use your favorite vegetables, spices, cheese, and protein to tailor the burritos to your taste.
Serving Suggestions
Serve your reheated burritos with your favorite toppings, such as avocado, cilantro, matchstick radishes, fresh lime juice, salsa, sour cream, or a protein-packed cottage cheese-based crema with fresh cilantro and lime.
Easy Chicken Bean Burritos Meal Prep Recipe
For a quick and easy lunch or dinner option, try this recipe using shredded chicken and canned beans.
Ingredients
- 3 cups shredded chicken (about 1 pound)
- 1 can refried black beans
- ½ cup mild salsa
- ½ teaspoon garlic powder
- ½ teaspoon cumin
- ¼ teaspoon onion powder
- ¼ teaspoon chili powder
- ½ teaspoon salt
- 6 burrito-size tortillas
- Shredded cheese
Instructions
- Season the Beans: In a medium bowl, combine refried beans, salsa, garlic powder, cumin, salt, onion powder, and chili powder.
- Assemble Burritos: Set up a mini burrito assembly area. Warm tortillas if needed. Fill each burrito with 1/3 cup bean mixture, 1/2 cup shredded chicken, and 1/4 cup shredded cheese.
- Wrap Burritos: Fold the sides over towards the center, then wrap the bottom over the filling and tuck in the sides.
- Store: Place all burritos in an airtight container in the fridge for up to 4 days. Include a dry paper towel in the container to absorb moisture.
- Reheat: Heat in a skillet with some oil on low for about 4 minutes per side, seam side down first, until the internal temperature is at least 135F.
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