For those embracing a low-carb or ketogenic lifestyle, breakfast can sometimes feel like a challenge. Many traditional breakfast options are loaded with carbohydrates, making it difficult to maintain ketosis. However, with a little creativity, you can enjoy a satisfying and delicious breakfast that aligns with your dietary goals. This keto breakfast burrito recipe is not only quick and easy to make but also freezable, making it perfect for busy mornings or meal prepping.
Why Choose Keto Breakfast Burritos?
Keto breakfast burritos offer a multitude of benefits for those following a low-carb diet:
- Low in Carbs: By using low-carb tortillas or egg wraps and filling them with keto-friendly ingredients, these burritos keep your carb intake minimal, helping you stay in ketosis.
- High in Protein: Packed with eggs, cheese, and meat like chorizo, sausage, or bacon, these burritos provide a substantial dose of protein to keep you feeling full and satisfied.
- Customizable: The fillings can be easily customized to suit your taste preferences and dietary needs. Add your favorite low-carb vegetables, cheeses, and meats to create a burrito that's perfect for you.
- Freezable: These burritos can be made ahead of time and frozen for a quick and convenient breakfast option. Simply reheat in the microwave or oven for a hot and delicious meal.
Ingredients for Keto Breakfast Burritos
The beauty of keto breakfast burritos lies in their versatility. You can adjust the ingredients to match your personal preferences and what you have on hand. Here are some popular options:
- Tortillas/Wraps:
- Low-carb tortillas: These are readily available in most grocery stores and come in various flavors and sizes. Look for tortillas with fewer than 5 grams of net carbs per serving.
- Egg wraps: For an even lower-carb option, use thin egg wraps as your "tortilla." These can be made by cooking a thin layer of beaten eggs in a skillet.
- Protein:
- Eggs: Scrambled eggs are a classic burrito filling and a great source of protein.
- Chorizo: This spicy Mexican sausage adds a flavorful kick to your burritos.
- Sausage: Breakfast sausage, Italian sausage, or any other type of sausage can be used.
- Bacon: Crispy bacon is a delicious and savory addition to any breakfast burrito.
- Turkey sausage: A leaner alternative to pork sausage.
- Cheese:
- Mexican blend cheese: A flavorful combination of cheeses perfect for Mexican-inspired burritos.
- Cheddar cheese: Sharp cheddar, white cheddar, or a combination of both adds a classic cheesy flavor.
- Monterey Jack cheese: A mild and creamy cheese that melts well.
- Vegetables:
- Onion: Diced onion adds a savory flavor and a bit of crunch.
- Peppers: Bell peppers, jalapenos, or other types of peppers can be used to add flavor and spice.
- Spinach: A nutritious and mild-flavored green that wilts easily in a skillet.
- Tomato: Diced tomato adds freshness and acidity.
- Cilantro: A classic Mexican herb that adds a bright and fresh flavor.
- Mushrooms: Sautéed mushrooms add an earthy and savory element.
- Other:
- Lime juice: Adds a zesty and refreshing flavor.
- Hot sauce: For those who like a little heat.
- Salt and pepper: To season the eggs and other fillings.
- Cooking oil: For sautéing vegetables and cooking eggs.
Step-by-Step Instructions for Making Keto Breakfast Burritos
Here are a few different ways to make these delicious breakfast burritos:
Method 1: Low Carb Breakfast Burrito Recipe
This method focuses on creating a quick and easy freezable burrito using a simple egg wrap.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Eggs
- Red onion
- Peppers
- Spinach
- Breakfast sausage
- Oil
Instructions:
- Prepare the Filling: In a large skillet, add a little oil and sauté the onions for 1 minute. Then, add the peppers and sausage. Cook until the sausage is completely cooked and browned. Remove from the burner and add the spinach, mixing until it starts to wilt.
- Make the Egg Wraps: Have two skillets ready, one small and one larger. Beat an egg and pour it into the smaller skillet. Swirl the egg around to cover the bottom of the pan. Once it’s almost cooked, loosen the edges with a spatula and flip it into the larger pan.
- Assemble the Burrito: Take the egg wrap out of the pan and place it on a plate. Add your sausage mixture, fold, and place in the freezer for 2 hours to make them easier to wrap.
- Freeze the Burritos: Wrap the burritos in wax paper or parchment paper and then store them in a freezer bag in the freezer.
- Reheat: Unwrap and microwave for 1 - 2 minutes.
Method 2: Mexican Keto Breakfast Burrito
This method incorporates Mexican flavors with chorizo and fresh vegetables.
Ingredients:
- Eggs
- Mexican chorizo
- Mexican blend cheese
- Mission® Protein Tortilla Wraps (or other low-carb tortillas)
- Diced tomato
- Onion
- Cilantro
- Lime juice
- Jalapeno pepper
- Hot sauce
- Black pepper
- Cooking spray
Instructions:
- Cook the Chorizo and Vegetables: Coat a large non-stick skillet with cooking spray. Add chorizo and brown over medium-high heat until crumbled and cooked through. Add onion and jalapeno pepper to the skillet with chorizo, sauté for 2-3 minutes until the vegetables are fragrant and beginning to soften.
- Prepare the Eggs: Beat eggs in a mixing bowl with a whisk until all yolks have broken. Add black pepper, hot sauce, and lime juice. Whisk for an added 30 seconds to combine.
- Scramble the Eggs: Reduce heat to medium-low and add eggs to the skillet. Cook, stirring occasionally, until the eggs are set but still slightly moist.
- Assemble the Burrito: Warm the Mission® Protein Tortilla Wraps according to package directions. Place a portion of the egg mixture, chorizo, cheese, tomato, onion, and cilantro in the center of each tortilla.
- Roll the Burrito: Fold in the sides of the tortilla and roll up tightly.
- Freeze (Optional): Add burritos to a gallon-sized freezer bag, and seal.
- Reheat: Unwrap and microwave for 1 - 2 minutes.
Method 3: Healthy Low Carb Breakfast Burritos
This method focuses on a make-ahead approach with bacon and a baked finish.
Ingredients:
- Eggs
- Bacon
- Low-carb tortillas
- Shredded cheddar cheese
- Heavy whipping cream
- Butter
- Salt and pepper
Instructions:
- Prepare the Bacon: Fry bacon on the stove or bake in the oven until crispy. When done, drain and set aside to cool. When the bacon has cooled, crumble into bite-sized pieces.
- Scramble the Eggs: In a medium-sized skillet, melt butter. In a bowl, crack eggs and add heavy whipping cream, salt, and pepper. Whisk until thoroughly combined. Pour egg mixture into skillet and scramble eggs. Remove from heat right before they get done and continue stirring as they will continue to cook.
- Assemble the Burritos: In a low-carb tortilla, spoon eggs down the middle, follow with bacon and freshly shredded cheddar cheese.
- Bake (Optional): Roll low carb burritos and place seam side down in a casserole dish. Sprinkle some cheddar cheese and crumbled bacon on top. Bake for 10-15 minutes or until heated all the way through. If baking from the fridge, bake covered for 15 minutes, then remove foil and bake for an additional 5-7 min or until heated all the way through and cheese is melted on top.
- Reheat: If frozen, thaw overnight in the refrigerator. Remove plastic wrap and wrap each burrito in aluminum foil. Heat in a 350 degree F oven for 15- 20 minutes or until heated through then remove foil and bake an additional 5-7 minutes or until heated through and cheese is melted.
Method 4: Freezer-Friendly Low Carb Breakfast Burritos
This method emphasizes make-ahead and freezer storage for busy mornings.
Ingredients:
- Eggs
- Crumbled bacon or sausage
- Sautéed onions
- Sautéed peppers
- Shredded Cheese
- Low carb tortillas or your favorite low carb wraps
- Oil for sautéing
- Salt and pepper to taste
Instructions:
- Prepare the Filling: Crack the eggs into a large bowl with salt and pepper to taste and beat well. Set aside and prepare the veggies.
- Sauté the Vegetables: Add the oil for sautéing to a large skillet over medium heat. Add in the chopped onions, peppers, and cook them until they are tender.
- Scramble the Eggs: Once the onions and peppers are tender slowly pour in the egg mixture and scramble the eggs over medium low heat. Be careful not to over cook them as they will end up super tough in the reheating process. Cook to a soft scramble so they cook more in the reheating stage without getting tough and dry.
- Combine the Filling: After the eggs are cooked remove them from the heat source and add the cooked bacon or sausage crumbles. Let them cool completely before filling the freezer burritos. When cool stir in all the cheese into the egg mixture.
- Assemble the Burritos: Take a low carb tortilla or low carb wrap of your choice and fill it about 1/3 cup of scrambled egg mixture and fold in each end before rolling the burrito.
- Wrap for Freezing: Wrap the burrito in parchment paper then in foil to protect it in the freezer. Continue filling and rolling the burritos until you have completed all of them.
- Freeze: Place the wrapped burritos in a large freezer bag and freezer until you need to serve them.
- Reheat: Thaw them in the fridge over night for the morning you want them. For best results remove the thawed burritos from their wrappings and bake at 350 degrees for 30 minutes. Alternatively, heat in the microwave by removing them from the foil and paper before wrapping them in a paper towel and warming for 1 minute before checking to see if they are warm enough. If they need more time, do it in 30 second intervals so you don't overheat the burrito.
Tips for Making the Best Keto Breakfast Burritos
- Cool the Filling: After cooking the filling ingredients, allow them to cool completely before assembling the burritos. This will help prevent the tortillas from becoming soggy.
- Wrap Tightly: When rolling the burritos, fold in the sides and roll tightly to prevent the filling from falling out.
- Use Parchment Paper: Wrapping the burritos in parchment paper before freezing helps to prevent them from sticking together.
- Don't Overheat: When reheating the burritos, be careful not to overheat them, as this can make the tortillas tough and the filling dry.
- Customize to Your Liking: Don't be afraid to experiment with different fillings and flavors to create your perfect keto breakfast burrito.
Serving Suggestions
Keto breakfast burritos are a complete meal on their own, but you can also pair them with:
- Salsa: Adds a flavorful kick and extra vegetables.
- Avocado: A healthy source of fat and a creamy texture.
- Sour cream: Adds a tangy and creamy element.
- Berries: A small serving of berries can add a touch of sweetness and antioxidants.
Nutritional Information
The nutritional information for keto breakfast burritos will vary depending on the ingredients you use. However, here is an estimate based on a typical recipe:
Read also: Keto Calorie Counting: A Detailed Guide
- Calories: 270
- Total Fat: 14g
- Saturated Fat: 5g
- Trans Fat: 0g
- Unsaturated Fat: 7g
- Cholesterol: 164mg
- Sodium: 485mg
- Carbohydrates: 19g
- Net Carbohydrates: 7g
- Fiber: 13g
- Sugar: 3g
- Protein: 19g
Read also: Magnesium Supplements for Keto